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traineo Community / Exercise & Training Tips / AM exercise = zzzzzzzzzzzzz
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Rachael M
The Master
Posts: 2299
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 # Posted: 5 Jun 2008 14:04


Per recommendation from my "coach," I have decided to try to get up early in the morning and get in 20 to 30 min of cardio to rev up the old metabolism. I did this yesterday and today, and surprisingly, it was not THAT hard to wake up and exercise. BUT all day yesterday, I was exhausted, and this morning I've already dozed off at my desk like 3 times. I'm pretty sure I'm going to have to go get some coffee to prevent falling completely asleep. That would probably be frowned on here at work.

So anyways, anybody else have this problem? Will I get used to this? Am I just too much of a night owl to pull off the AM exercise? I mean, I literally feel exhausted right now. Help pleazzzzzzzz.
Tammie J
traineo Fanatic
Posts: 109
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 # Posted: 5 Jun 2008 14:15


HA, I've been trying to do the same thing... And yesterday was my first day to get outta the house and go walking in the A.M. (usually I get on the elliptical) HOWEVER, I did notice that I was a bit tired and irritable on top of that. Maybe we're not eating the right foods after we exercise in the am??? we need something to give us some energy. Anyway, I think we'll get used to it. I'm going to try it out for at least two weeks to see if it gets any better.
GOOD LUCK to ya!
Dave Nicholson
The Master
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 # Posted: 5 Jun 2008 14:21


Sometimes this takes a bit of an adjustment (only a few days) - what time are you going to bed? What are you eating, pre- and/or post-workout? That early, I don't eat pre-workout (though I might have some OJ or V8).

Also, I would try to cut back on the caffeine and rely on water to wake you up - it actually works.

I don't know about you, but I also have optimum times for cardio. Even when I'm dragging, there comes certain time points where I start to feel a LOT better. The first is usually around 15-18 minutes, and the second is around 35 minutes. Try to figure out when these times are for you and do at least that much cardio - it may leave you feeling even more energized.

Chances are, the fatigue is mostly due to how well you're sleeping. Check out Tim Ferris' suggestions on fourhourworkweek.com for sleeping better...researching link... Here

I've always found the hardest part was getting up consistently earlier, but whenever I've worked out in the morning I HAVE felt better during the day. Give it a week or so


Stand Up Bean
Fitness Guru
Posts: 434
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 # Posted: 5 Jun 2008 14:28


i take one or two naps during the day, but at appropriate times, then try for at least seven hours a night of sleep. my goal for sleep is eight to nine hours a day, sometimes ten when i do high intensity intervals.

coffee is a big plunge forward, maybe overcompensating a bit, and at risk of dehydrating yourself and suppressing your appetite from getting the proper recovery. at the same time, sleeping at work is a big no no (except in canada and japan).
Stephanie Rowe
traineo Fanatic
Posts: 186
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 # Posted: 5 Jun 2008 14:31


I workout in the morning. That is when I can get to the gym. I agree with Dave. Give it a week or so and then you actually start feeling energized from the workout.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 5 Jun 2008 14:32


Quoting: tdrinkard
sleeping at work is a big no no (except in canada and japan).


I knew I was in the wrong country...
Rachael M
The Master
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 # Posted: 5 Jun 2008 14:50


Oh wow, I feel so much better after taking down a cup of coffee. Hopefully I won't crash too hard later.

Dave, that is an interesting article. Ice baths??? I think an ice bath would make me cry. I hate being cold. Especially that cold. Makes me shiver just thinking about it.

Has anyone tried the 20 minute caffeine naps? Do they work? I don't have time to take a 90 minute nap in the afternoon, but some days, a 20 minute nap would be possible.

Oh, and answers to questions: I probably do need to go to bed earlier. Last night I went to bed at 10:30 and woke up at 5, the night before that it was 11:30 and 5 so that's 6.5 and 5.5 hours of sleep (yikes). I have been working out on an empty stomach (+ water) and then eating a good breakfast immediately afterward - today Kashi waffles and milk, yesterday oatmeal with honey PB. Should I be eating something else for breakfast?
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 5 Jun 2008 14:56


The eating portion sounds good... I think there was also a recommendation for eating something before bed (and yes, you should be getting to bed earlier!)
Shawn W.
Fitness Guru
Posts: 490
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 # Posted: 5 Jun 2008 15:53


Give it a week like Dave said. It was hard getting up at 5am vs 6:15am, but I found after a week I felt great the rest of the day.

A little caffine isn't too bad (I drink a Coke Zero vs coffee in the Morning).

A good breakfast with some carbs (oatmeal is great) will help get that energy you need. I'd alsro recommend a nice shake after the workout (within 15 mins if possible). Get ya a nice protein shake. I found I felt better (mines a low carb shake) after that, and then a healthy breakfast vs just doing the breakfast.

Gluck and keep up the hard work! Its well worth it if you can build that habbit in 21 days


Splint Chesthair
Fitness Guru
Posts: 471
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 # Posted: 5 Jun 2008 17:14


Same advice here, don't give up until you've tried it for a few weeks. I had tried working out in the morning several times but each time I tried, I felt like I lacked energy and was just completely out of sorts and felt tired all day.

Then I made myself go everyday for three weeks. Now it feels great, I can workout just about anytime.
Clifford Chinn
Fitness Guru
Posts: 470
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 # Posted: 5 Jun 2008 21:22


I don't work out often in the mornings, mainly because I have trouble sleeping and, as a result, waking up early doesn't happen often, BUT in the past I found that when I'd work out in the morning I'd be exhausted throughout the day on days I didn't eat a healthy, usually fairly big breakfast.

The logic, in my head, being that I feed my body every 2-4 hours when I'm awake, so when I'm sleeping is when my body goes the longest without a fuel source, then exercising would be an additional strain on the energy. I used to eat a piece of fruit or something on the way to the gym so I'd have energy for my morning routines, then a light breakfast (maybe a bowl of cereal) afterwards but that wasn't enough to counterbalance the long dry spell and the added demand of exercise, so I started eating bigger breakfasts including eggs and protein and that helped me a lot.

Anyways, that's my two cents... good luck with the schedule adjustment, I know those are never easy.
Rachael M
The Master
Posts: 2299
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 # Posted: 5 Jun 2008 23:58


This has been such a difficult day. I am so exhausted. I have decided to not go do my swim work out tonight. I feel kinda bad about it, but I know I would not get a good work out in. Also, I'm going white water rafting on Sat, and I cannot feel like this then, or I will drown and that would not be good. *sigh* I will definitely be getting to bed early tonight.
Allie Wonders
traineo Regular
Posts: 58
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 # Posted: 6 Jun 2008 01:45


If you need a light pick-me-up before your workout, bananas are great. Loaded with potassium and b-vitamins.
Angie H
Fitness Guru
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 # Posted: 6 Jun 2008 14:00


THE perfect solution: go to bed earlier so you get the same amount of sleep! :P
Angie H
Fitness Guru
Posts: 718
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 # Posted: 6 Jun 2008 14:02


Quoting: TEAMCHINA
The logic, in my head, being that I feed my body every 2-4 hours when I'm awake, so when I'm sleeping is when my body goes the longest without a fuel source, then exercising would be an additional strain on the energy. I used to eat a piece of fruit or something on the way to the gym so I'd have energy for my morning routines, then a light breakfast (maybe a bowl of cereal) afterwards but that wasn't enough to counterbalance the long dry spell and the added demand of exercise, so I started eating bigger breakfasts including eggs and protein and that helped me a lot.



EXCELLENT ADVICE! I second that!!!
Stand Up Bean
Fitness Guru
Posts: 434
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 # Posted: 6 Jun 2008 15:46


a lot of people have said stick it out for several weeks, but i've been training for a triathlon (a lot of the same stuff you're doing) for close to three months now. as of the past three weeks or so, this has been a newly developing problem, the overtrained, malnourished, not enough sleep, stressed and tired in outside-of-training areas of my life... so i've just been sleeping a LOT, hoping to catch up.

and with not having time, i think the adult life demands about eight to nine hours of you. the rest of it is only as busy as you make it.
Kelly Knights
traineo Newbie
Posts: 5
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 # Posted: 6 Jun 2008 16:33


Quoting: nicholman
sleeping at work is a big no no (except in canada and japan).



Wait. What?? Im in Canada, and if I fell asleep at work, I would be mocked for weeks (not to mention reprimanded lol)
Stand Up Bean
Fitness Guru
Posts: 434
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 # Posted: 6 Jun 2008 16:39


limited sample of experience, sorry.
Z De Gregorio
traineo Regular
Posts: 28
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 # Posted: 9 Jun 2008 16:06


From my experience... once you start working out in the morning, you can never go back! I'm hooked! (*but then again I'm a morning person)
Clifford Chinn
Fitness Guru
Posts: 470
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 # Posted: 10 Jun 2008 01:24


Quoting: ZakFilmFanatic
*but then again I'm a morning person


I've been doing some interesting reading lately about how some people are just naturally preconditioned to being more alert at certain times and it dates back to when we were a prey species and not a predator species... basically someone always had to be awake (ie. night-watchmen). I'm not sure how accurate it is today, as I'm sure we've evolved plenty in the last year or two, but it was interesting stuff.

That being said, I'm not a morning person by any means. I get more work done, and do my best work, after 11pm.
Michelle Muffin
traineo Newbie
Posts: 23
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 # Posted: 10 Jun 2008 03:45


my friend runs 2 miles every morning at 7 (it's summer for us students).
I went with her one day on a bike.. I was still sleeping.
Now it's my goal to wake up early and work out!
I've started getting up earlier.. not so much of the working out yet.
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