Rough schedule sapping energy. How do I regain enough to be able to go workout?!
Question: I work an odd shift for the military, without organized workouts. I work from 6am to 6pm two days in a row, then from 6pm to 6am the next two days. I then have 96 hours off (4 days.) That's not including being required to leave for work half an hour early or my trips that sometimes get me home after 8am/pm. With this schedule I can manage to get 3 days at a gym but generally only get 2 if any. I don't get lunch breaks and have no holidays. I want to start working out more, but I tend to lack the energy before or after a workday. What can I do to recover the energy I need to be able to go workout?
Answers:
With a schedule like that, I'd be exhausted, too. Anyone would! First, keep an eye on your diet and rest. Make sure you're fueling up with as much good calories as possible, and enough of them. Too little and you'll constantly be down. Try to grab healthy snacks during the day, whatever your situation allows, be it leftovers, something you prepare (yogurts, fruits, nuts, lean meat), or a prepared energy bar. Try to fuel up every 2.5 - 3 hours to keep energy in your tank. Also, get enough rest. 12 hour shifts can be brutal without adequate rest. After diet and rest, I'd work in whatever exercise the schedule allows that is practical. If that's 2 days per week, so be it. If you find you can do 3 days, great. Given your limited time to workout, if you're doing weights, I'd suggest full-body workouts whenever you're in the gym. And limit your time to 45 - 60 minutes. After 60 minutes, we've pretty much tapped our energy and maintaining the proper intensity for longer than that is pretty difficult.
Don't stress about the workouts too much. Deal with what you have to focus on first (life, career, general health).
Other Answers:
Eat a balenced diet. Make sure to get all the needed vitamins. Try short excersizes during your daily routine instead. Like, taking stairs instead of elevator, or 'but ups' if an office worker. stand up pace while on phone or hold stomache muscles in while sitting.
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