How can we improve the performance of lockdown fitness?

 How can we improve the performance of lockdown fitness? Here are the 5 easy ways to increase energy and physical performance

Proper hydration can be more effective in increasing energy levels than many commercial products. 

The current lifestyle, with constant stress, poor diet, pollution, and lack of rest leaves us exhausted. When the day gets tough, it's easy to turn to commercial stimulants to boost energy, but this can have negative consequences for our health.

If the feeling of tiredness invades you, have a glass of water and see what happens. To be more flexible you must be constant in your training since it is acquired over time. Flexibility releases tension relieves muscle spasms and improves your strength.

Therefore, it is important to know how we can increase energy levels naturally. On this occasion,  we bring you 5 easy and natural ways to increase your energy and, incidentally, improve physical performance.

1. Hydrate properly to increase energy

Dehydration is one of the main causes of sudden energy crashes. Even if you don't have chronic dehydration, simple moderate dehydration can leave us feeling exhausted and unable to concentrate.

2. Avoid using the mobile phone before sleeping

The invasion of smartphones has made most of us addicted to these devices, to the point that we can not give them up even to go to bed. Recent studies show that the use of this type of device before sleeping interferes with restful sleep. By not sleeping well, energy levels the next day drop and it is difficult to concentrate. It is advisable to turn off or activate the silence of the mobile phone for at least 30 minutes before going to sleep.

3. Increase your iron intake

Iron ore is responsible for oxygen transport to the cells of the body, among other tasks. When our body does not absorb the necessary amount of iron, symptoms such as fatigue or lack of concentration appear,  which if not treated in time can lead to anemia, as this research published in  Medisan points out.

In this case, the ideal way to increase energy is to increase your consumption of liver and eggs, or plant sources of iron such as lentils, kidney beans/kidney beans, and leafy green vegetables. To better absorb the iron in vegetables, consume them with a source of vitamin C (lemon juice, for example).

Keep in mind that iron deficiency is much more common in women. If you are a man, it is possible that the symptoms of iron deficiency are due to another health problem. If these measures are not enough, consult a doctor.

4. Avoid excessive use of drugs

Some drugs, such as antihistamines, can cause drowsiness. If you have just started a new treatment and you feel too tired, the ideal is to consult your doctor and consider a change in medication.

5. Exercise, but moderate

Anything in excess can be harmful, and exercise is no exception. Exercise decreases the body's production of cortisol, the stress hormone, which when deregulated can affect our energy level and keep us constantly under tension.

However, when we exercise too much we can cause the opposite effect, that is, instead of regulating excess cortisol, we increase it. To take advantage of the training and to provide us with energy and well-being, it is advisable to do a short cardio routine combined with a time of strength training. 

When you do aerobic activity and work in intervals, this type of training is much more intense and increases the maximum oxygen consumption. 

After three weeks of intense training, relax, and reduce the intensity of your routine by 40%, the following week return to normal intensity. In this way, you recover to gradually increase your resistance.

Having a balanced diet and exercising at least three times a week improves not only your physical condition but also your health and sports performance.