Exercise for Energy: What Really Works So just how do you go about getting some of this energy for yourself? First of all, Thayer says, it's important to understand that there are different types of energy. And not all have the same positive effect on the body. On the other hand, what he calls "calm energy" is a combination of a high physical and mental energy level, paired with low physical tension. It is this state, he says, that offers more long-lasting energy. And, he says, it can be achieved with the right kind of exercise. Behavioral therapist and personal trainer Therese Pasqualoni, PhD, agrees. When exercising for energy, she says, "You should always aim to exercise in your low to moderate training heart rate range.