How can I work out in the morning without being wrecked for the rest of the day?

October 30, 2006 3:21 PM

How can I work out in the morning without being wrecked for the rest of the day?

If I do what I think of as a basic workout (20 minutes light cardio, a little lifting, some stretches) I'll be tired for the rest of the day — which means I'll also be distracted, unmotivated and unable to focus.

In the past, I've dealt with this by working out in the evening. But these days, I have lots of time in the morning and next to none at night. Anyway, I've found that a little physical activity in the morning helps me stave off depression in the colder months — I may be exhausted all day, but at least I'll be cheerful about it. I'd like to start working out regularly again, and I'd like to do it in the morning if I can.

So what can I do about the exhaustion and spaciness?

posted by nebulawindphone to health & fitness (16 comments total)

Do you eat in the morning, before/after working out? Lack of calories generally causes all-day exhaustion for me.
posted by muddgirl at 3:24 PM on October 30, 2006

After, but not before. (I was one of those kids who couldn't go in the water for an hour after lunch. The idea of eating before a workout just seems alien to me...)
posted by nebulawindphone at 3:37 PM on October 30, 2006

Ack, I have this problem too. Tired, but happy. No advice, but I am wondering what people will say.
posted by sweetkid at 3:41 PM on October 30, 2006

Start very slowly, and gradually build your workout routine at such a pace that it never makes you feel crappy all day. I mean, you wouldn't be tired all day if you just stretched in the morning, right? How about if stretched and then did cardio, but nothing else? If you're concerned about missing out on the benefits of one component (e.g., lifting), then alternate days. You may find that only one type of exercise makes you tired -- cut way back on that one and gradually build up.

Also, look for other causes that might actually be to blame instead of working out. You say that "these days, I have lots of time in the morning and next to none at night" -- has your schedule changed a lot lately? Has it led to problems sleeping? Make sure all that stuff's in order too, even if the working out is primarily to blame.
posted by rkent at 3:41 PM on October 30, 2006

I had this problem when training in the a.m. for a fairly ambitious cycle tour. What helped me was to get up a little earlier and take a short nap just after the workout. This didn't work for my training partner though, so YMMV. Also, chugging a high GI (Glycemic Index) + protein shake in addition to my normal breakfast seemed to restore a bit of the spring in my step.

One last thing, which is useful in general, is to spread out your meals into 5-6 smaller ones throughout the day. It's a hassle, but when I did this my metabolism skyrocketed and elevated my energy level all day.
posted by distant figures at 3:58 PM on October 30, 2006

Are you sure you're getting enough sleep? Lack of sleep that normally wouldn't catch up to you until evening can really hit you in the face mid-morning if you've already worked out. At least in my experience.
posted by bingo at 4:01 PM on October 30, 2006

I see no reason why a work out of this magnitude (light to moderate) should in anyway tire you out for the day. Something else is going on with either your diet, eating habits, sleep or physical ( or possibly mental) health. If after six weeks of this work out, with one-two days off per week, you still feel exhausted during the day see your physician and discuss the problem. Some people do better in the AM or PM but in neither case should you experience persistent fatigue.
posted by rmhsinc at 4:10 PM on October 30, 2006

If at all possible, consider biking to work. It's a great workout, it'll energize you for the rest of the day, it turns commuting time into excercise time, and you'll be doing a good thing for the planet.

I realize its not a solution for everybody, but I would recommend it highly if it is at all possible. There are some tips here on how to get started. You'll probably show up to work sweaty for the first couple of weeks, but soon the commute won't be too strenuous. Try giving it a dry run to your workplace on a weekend to get a feel for the route. Maybe biking isn't the workout you're looking for, since you mentioned some light lifting, but it is a great aerobic workout, and really tones your legs, thighs, and butt.
posted by SBMike at 4:22 PM on October 30, 2006

Eat. Work out in the morning and afterward eat a good breakfast. Replace those calories you've burned off. Drink lots of water, regardless of when you work out--being dehydrated is, IMHO, the main source of "bonking" after exercise.

And when you're eating breakfast, don't shy away from sugar--the healthy variety, that is. Fruits, fruit juice, etc. After I go for a jog, the first thing I do is drink lots of water and down a few tablespoons of honey. This'll replenish your blood sugar, at least somewhat.
posted by zardoz at 5:06 PM on October 30, 2006

Totally agree with rmhsinc. 20 minutes light workout is nothing -- it barely even counts as a warmup. Something else is wrong.
posted by randomstriker at 5:07 PM on October 30, 2006

My guess: it's either or both of

-- food
-- conditioning

this is a really light workout but even so if you are out of shape it may be too much for you, especially if you are not warming up and down properly.

a longer, less strenuous workout with more warm up/down time, plus good food (eg banana) within the half hour after the workout and you should be fine. Slowly increase your effort as you get fitter.

And drink water!

You should be feeling energized, not exhausted, after a workout of this type.
posted by unSane at 6:20 PM on October 30, 2006

I agree you should feel better AND more energized after this. Perhaps a power nap would help?
posted by powpow at 8:13 PM on October 30, 2006

As a counter-point to some of the above, I've worked out regularly for years and never came away from the gym feeling "energized." It's possible that there's individual variation in the way one reacts to exercise.
posted by SPrintF at 8:25 PM on October 30, 2006

Does any of this weariness include shaking in the hands? Like after working out for a while, or doing something like hedge clipping, do your hands shake when typing at a keyboard or holding something like a cereal box (could also be misinterpreted as feeling weary as a defense mechanism to avoid having to use the hands because of these tremors).. then you may have Essential Tremors, as I do. Not fun. Treatable, but not curable. After I do almost any kind of exercise for an extended-ish period, I am just spent for the day because my hands begin to tremor and I can constantly feel what might best be described as a shivver deep inside the torso although not outwardly noticeable. A few friends have told me that their grandparents have it, but I'm 28 (29 on Nov.1!). I long interpreted this as just being tired or nervous, since I impulsively (without particular reason to) considered the shakes as not having enough energy or strength to continue and tried to rest to make it go away (which doesn't affect it, it's a nervous system issue). Stress will also bring it on in a flash.
posted by vanoakenfold at 9:32 PM on October 30, 2006

Have you tried separating your cardio from your lifting? It sounds from your question like you're doing both every day. Lifting is always tiring - by definition you're pushing to the point of muscle failure and it's going to take time to recover. Lifting plus cardio? I'd be completely wiped. Try alternating days.
posted by zanni at 3:27 AM on October 31, 2006

I agree with everyone who suggested that it might be food-related. You're working out immediately after fasting for at least eight hours; if your blood sugar is sensitive, even light exercise could cause a crash, and that would certainly make you feel exhausted and spacey all day. Try eating some protein and a complex carb immediately after waking up. You can experiment to see how much you can have and how soon you can exercise afterward without feeling uncomfortable. Good luck!!
posted by granted at 7:28 PM on October 31, 2006