It's the end of another long day at work and the last thing you want to do is work out. You've got a million things on your mind, not to mention your favorite TV show is coming on soon. Even the thought of changing clothes for a run or walk seems challenging.

In the battle with fatigue, people often seek a quick fix, from sports drinks or energy bars to frequent trips to the nearest Starbucks. But the best solution to your energy shortage may lie in the tennis shoes collecting dust in your closet.

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When you're targeting the cardiovascular system — running, biking, pumping on an elliptical trainer — the length of exercise time, as well as the pace, are two key elements. Once you've mustered up the motivation for this intense exercise, what's the next step? Should you go for a lengthy endurance workout, at a constant speed? Or should you move quickly and last for less time, focusing on speed?

The answer is both, according to local fitness experts. Pumping bursts of speed into your cardio workout challenges your muscles and gives your body something it doesn't expect. Michelle Woods, owner of Michelle's Aerobics, Fitness and Personal Training, suggests adding speed to cardio regimens in intervals. A basic example is one minute at a quick pace, then one to two minutes of walking to bring the intensity back down, then repeat.

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With warm weather outside, we all want to get a little bit of that sunshine. This time of year is especially conducive for family gatherings, picnics or impromptu sports games — not just to take advantage of the weather, but to run around a little bit.

For the seasoned athlete, the importance of stretching before any kind of physical activity is nothing new. But some of us have been on the bench for a while, and forgetting to stretch can result in soreness, achy muscles or injury. Stretching allows taut muscles to relax, enabling you to move more freely and easily during a game of tag or touch football.

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The push-up. It's been on every fitness test checklist and is recognized as a true mark of strength. We know push-ups tone your chest, abs and shoulders. They are pretty straightforward, and don't require any expensive equipment. The problem? Push-ups are dull, dull, dull.

First, let's focus on the basics. According to Shane Brogan, a personal trainer at Snap Fitness, 1527 Horton Road, hands should be a bit wider than shoulder width in the basic push-up position.

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We all know water is important when you're exercising. But when you're concentrating on a workout routine, water isn't exactly the main focus. And when we do feel we're thirsty, it's often too late to replace much of what we've already lost. According to Amy Chamberlain, sports medicine director for Orthopaedic Rehab Specialists, P.C., 206 Page Ave., the cues that trigger thirst lag behind the point when dehydration occurs, so you feel thirsty when you're already dehydrated.

Problems with a lack of hydration can extend far beyond that uncomfortable cotton-mouth feeling. Dehydration can lead to heat exhaustion, cramps or heat stroke, which can be fatal. With the start of fall sports activity, here's a reminder to listen to your body and keep drinking that H2O.

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Whether you're suffering from the post-winter treadmill blues or wondering how to increase your fitness level, the answer is the same: Change up your workout. It doesn't matter if you're a seasoned marathoner or an occasional walker, variety in both type and intensity is integral to us all.

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