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Health & Fitness 11 simple ways to feel more energised, whether you're a morning lark or night owl

18:55  16 october  2020
18:55  16 october  2020 Source:   goodhousekeeping.com

The bodyweight exercises that got Mike Tyson shredded: now YOU can try his BRUTAL workout

  The bodyweight exercises that got Mike Tyson shredded: now YOU can try his BRUTAL workout Iron Mike got in shape using bodyweight exercises. You can get strong with his workout: it won't be easy, thoughYou might be confined to your home, but that shouldn't stop you from exercising. There are some great ways to build muscle at home, and one of them is calisthenics – a type of workout that uses bodyweight exercises only. If you think it's not a good way to build muscle, think again: Mike Tyson used a bodyweight workout to get in shape when he was the undisputed heavyweight champion of the world.

When the clocks change, we start to hunker down as the days shorten.

a man holding a frisbee in the air: Feeling tired? We've rounded up 11 simple steps to give you more energy, whether you're a morning or evening person. © Flashpop - Getty Images Feeling tired? We've rounded up 11 simple steps to give you more energy, whether you're a morning or evening person.

Not loving the short days and dark nights? Trust us, you can embrace the season, keep energy high and stay buoyant if you work with the rhythm of the days and your internal body clock.

What’s my internal body clock?

We all have an internal clock (our circadian rhythm) that rules our sleep-wake cycle and influences energy highs and lows through the day. Its set by our genetics and pretty much decides whether we are larks or owls.

Mike Tyson bodyweight workout: how to get stronger with his brutal yet simple exercise regime

  Mike Tyson bodyweight workout: how to get stronger with his brutal yet simple exercise regime Mike Tyson got in shape using bodyweight exercises and you can get strong with his calisthenics workout too• Want neck strength like Tyson? used THIS unconventional bodyweight move

Larks wake early raring to go, do their best work before lunch, then maybe start to flag as the day wears on.

Owls, on the other hand, are reluctant risers whose energy kicks in later and seems to improve as the hours tick by.

While we can’t change how we’re programmed, we can make some smart energy tweaks throughout the day. Here’s how…

How to wake up earlier

Open up your curtains

a person standing in front of a mirror posing for the camera: Woman opening curtains © Buena Vista Images - Getty Images Woman opening curtains

Natural blue light, the kind that sets your body clock, kicks off at sunrise so throw open the curtains and have breakfast, exercise or meditate near the window. Better still, get outside and start moving – ideally in the hour after sun-up; if not then before noon.

Make your bed

a woman on a bed: woman making bed © JGI/Jamie Grill - Getty Images woman making bed

Don’t lie in it! “Consider this an opportunity to experience your first success of the day,” enthuses Feng Shui expert Amanda Gibby Peters. “When you make your bed, you create order from chaos. This ripples into the day and its expectations.”

Mike Tyson is making a comeback: his brutal bodyweight workout means YOUR body can make a comeback too

  Mike Tyson is making a comeback: his brutal bodyweight workout means YOUR body can make a comeback too Mike Tyson got in shape using bodyweight exercises and you can get strong too with his calisthenics workout• Want neck strength like Tyson? Use THIS unconventional bodyweight move

Do some exercise

a woman looking at the camera:  woman running in park © Inti St Clair - Getty Images woman running in park

Exercise gets the blood flowing and makes you feel more physically and mentally alert,” says personal trainer Mel Rutherford. “Also getting into the light will kick-start your ‘wake drive’, which helps wake your body naturally.”

Try walking for 20-40 minutes at a good pace. You should be able to talk but not in full sentences!

Buy a SAD lamp

Owls who find it difficult to wake on dark mornings may benefit from a lamp which mimics the sunrise. Likewise, Larks who get up easily but flag in the late afternoon could perk up by using a SAD lamp on their desk after lunch.

Light is measured in lux and natural light is much brighter than your average bulb, so for an SAD lamp, look for at least 10,000 lux.

Make a smoothie

a person sitting at a table with a cup of coffee: Woman pouring smoothie into glasses © Westend61 - Getty Images Woman pouring smoothie into glasses

A great smoothie will help prop up your energy – especially post workout. Add peanut butter for extra benefits. “Peanut butter packs a wallop of protein, monounsaturated fats and antioxidants, as well as nutrients like magnesium, folate, and vitamin E,” says naturopath Rick Hay.

Try this breathing and stretching exercise

Foggy mind? Try energy expert Madison King's clever routine...

  • Stand up. Stretch your right hand up as high as you can to stretch the body - repeat on the other side.
  • With an open palm, pat all over the body randomly.
  • Smile to activate the endorphins. Hum or sing to stimulate the Vagus Nerve, which runs from the gut and other organs to the brain.
  • Breath to get oxygen into the body.
  • With finger tips, pull out from the centre of the forehead to the temples and then out from the centre line of the head and imagine that central line opening up and all the stagnant energy releasing, allowing more clarity of thinking.

Get your vitamin D

Mike Tyson full body workout proves bodyweight exercises are all you need

  Mike Tyson full body workout proves bodyweight exercises are all you need Mike Tyson got in shape using bodyweight exercises and you can get strong the same wayMike Tyson must be using more modern and sophisticated methods in 2020 but back in the day he mainly used calisthenics – aka bodyweight exercises – to get his trademark 'broad as a semi-truck' body. Tyson was and still is muscular, agile and seriously fast. And maybe you can be too, if you follow The Mike Tyson Bodyweight Workout.

a woman standing in front of a mirror posing for the camera: Young woman at the window enjoying the sunshine © Westend61 - Getty Images Young woman at the window enjoying the sunshine

It’s a must take for energy and immunity. Our natural uptake comes from sun exposure, but right now, with shorter days and working from home in the mix, we’re all getting less.

There’s still a lot of discussion about how much to take, but your doctor will probably currently be recommending 800iu a day as standard, rising to 2,000iu for those who are really short of it. Most nutritionists are going for at least 1,000iu as a daily baseline, rising to 2,000iu in winter. Your pharmacist or health professional can help you decide.

How to stay more alert later on

Take a nap

a person lying on a bed: woman napping on sofa © Jose Luis Pelaez Inc - Getty Images woman napping on sofa

Feeling energy low and drowsy in the afternoon? It could be that working from home and using commute time to catch up on stuff is making the work day even longer, so don’t feel guilty for pencilling in snooze time. A performance test study revealed subjects who took a 30-minute nap halted declining performance, while a 60-minute nap reversed it (although napping in the day is not recommended for anyone who has insomnia).

Don't reach for the coffee

a close up of a wine glass: Herbal tea in a glass cup and saucer outdoors © Dimitri Otis - Getty Images Herbal tea in a glass cup and saucer outdoors

Forget coffee as an afternoon lift: a caffeine-free herb can do more. “My personal favourite is liquorice or nettle, with 1tsp of nettle seed tincture added,” says research herbalist Monica Wilde.

Even Mike Tyson's workout is a bit feeble compared to this: Arnie Schwarzenegger's full body workout will get you RIPPED

  Even Mike Tyson's workout is a bit feeble compared to this: Arnie Schwarzenegger's full body workout will get you RIPPED Arnold Schwarzenegger 8-week muscle building workout plan is as brutal as you expect. If it bleeds, you can kill it…Do you want to get big arms this winter? Good. How about a big chest? And big legs, big thighs, big head, big personality… big everything basically. Who better to teach you than The Terminator himself, Arnold Schwarzenegger. No, this is not a feature about how to build muscle over 70 – almost unbelievably, Arnie is now 73 years old – this is a workout from the peak of Arnie's movie star days when he was The Terminator, Dutch in The Predator and most famous of all, Kindergarten Cop.

“It gives a mental boost via neurotransmitters, as well as physical support for that great energy controller, the thyroid gland. Don’t use more than 3 tsp in one day, though.”

Harness the power of plants

a vase filled with flowers sitting on top of a wooden table: House plant © Getty Images House plant

Having plants in your peripheral vision can help productivity. “Plants induce feelings of comfort and this has a restorative impact, reducing systolic blood pressure and amplifying our concentration,” says psychologist Dr Katie Cooper.

Try an energising shoulder exercise

Try a reviving shoulder pump. “This is great for boosting energy, as it engages the breath for oxygenation to the brain and the body to get blood circulating efficiently,” says expert Dominique Antiglio. “Use it whenever you feel a slump coming. Do it standing for maximum effect.”

  • Take deep, steady breaths in through the nose and out through the mouth.
  • When you're ready, hold the breath after you breath in.
  • Now ‘Pump’ your shoulders up and down vigorously at least 5 times.
  • Relax the shoulder and breathe out.
  • Repeat several times.

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Tyson fight night: Here's how to get as ripped as Tyson back in the day .
Mike Tyson got in shape using bodyweight exercises and you can get strong the same wayNow, if you want to know how to build muscle over 50, you'll just have to ask Mister Tyson how he got in such incredible shape at the age of 53 for this fight. Given his age, Iron Mike probably isn't using this full body workout. It's what he used to get strong in his prime, and as bodyweight workouts go it is, of course, plenty brutal.

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