Energize Your Workout!

You're ready to workout but after you hit the treadmill for 5 minutes, you start to feel bloated and heavy. Why are some workouts harder than others to finish and what causes this hard-to-get-started, heavy feeling?

Many factors can affect how good (or bad) your workout feels and if you have enough energy for the length of your session. Consider the following tips to help keep you energized and performing your best during your next workout:

• Do you warm up? If you start off at a fast or hard pace, you may not be giving your body time to warm up which can cause heaviness, bloating and shortness of breath. Always include a 3-5 minute warm up at a slower pace. (Tip: A good warm up pace is usually half the intensity of your workout pace.)
• How long before your workouts do you eat? Sometimes eating too close to a workout can cause that heavy bloated feeling. The general rule of thumb is to eat a heavy meal 2-4 hours prior to a workout, light meals 2 hours before and a snack about 30 minutes to 1 hour before working out.
• What do you eat before you workout? Carbohydrates are the primary fuel used by working muscles -- including grains, starches, fruits, vegetables, and milk products. Watch out for sugar r overload from sweets like candy bars, which can cause bloating and stomach discomfort for some people. Keep in mind, foods like milk, broccoli, beans, peas, apples, cantaloupe and other fruits and veggies are potentially gas producing which can cause bloating. Food tolerances are very individual so it's a good idea to experiment with different foods and find what works best for you.
• How much water do you drink prior to your workout? Most people describe a sloshing type feeling in their stomach if too much water is consumed before they workout. One to two cups (8-16 OZ.) of water in the hour prior to your workout is sufficient unless it is really hot and humid or you haven't had much water all day. During your workout, drink 1 cup (8 OZ) for each 15-20 minutes you exercise.
• Keep a log of what you eat, drink and how you feel during your workouts. Getting in touch with your routine and how it affects you is probably the best way to figure out what is going on. Tracking the details of your food and fitness routine on paper can give you many answers. How often do you have these problems? Even disrupted sleep patterns and excess stress can affect your workouts. Always let your physician know of any symptoms that do not subside.