If we do not organize our lives, we will never be able to do anything. Work, family and financial stability often interrupt our health and our leisure time. Do not let a day of work until late or long meetings interfere with your training. Consider morning workout to take care of your health and well-being as the main thing, while maintaining a healthy balance between your work and your life.
Morning workout tips
Here are 5 tips to improve your morning workouts in general, along with the benefits of morning workouts and a quick 30-minute workout that you can do at home. Keep reading: What food is best to eat with empty stomach in morning?
Why is the morning training so good?
Morning exercise provides you with a wide range of benefits that offer mental and physical rewards. Strength training exercises can increase your metabolism for up to 48 hours, so doing your workout in the morning is a good way to get your metabolism working.
This elevated metabolism will ensure that you will be burning calories throughout the day. Exercise also promotes endorphins in the brain, which can raise your mood so you can start the day on a positive note.
Moreover, your sense of gratification for knowing that you have already done your training even before starting your morning workout will elevate your mood and prevent you from stressing for it later if something unexpected happens.
According to research, exercise significantly increases mental capacity and exercise in the morning allows you to take advantage of that increase in brain power.
Tip # 1 Plan your pre-workout meal in advance
You will find that you have more energy by eating something before your workout. Plan your pre-workout meal the night before can be very useful.
Research has shown that you tend to burn more calories with some energy in your body before your workout.
However, each knows their improvement, so finding what works best for you is essential.
Eating a small to medium size meal can provide you with enough energy for your workout without that feeling of bloating that comes after eating a large meal that can affect your performance.
A great way to boost your daily meal plan is to make a milkshake the night before.
A healthy smoothie is versatile and can provide you with enough energy so that you can achieve all your training.
- Natural Greek yogurt
- Chia seeds
- Almond milk
- Whey protein
Tip # 2 Go to bed early
The sleep cycle follows a daily cycle called the circadian rhythms. Using an alarm clock, set meal times, and even routine workout times are all signs that restart our pace.
People who exercise consistently in the morning teach their bodies to be very ready for exercise at that time of day.
Go to bed 30-45 minutes before so you can stay on your normal sleep schedule.
This will ensure that the 30-45 minutes it will take you to do your warm-up and your morning training will not be at the expense of adequate rest.
Research also suggests that exercise in the morning improves sleep, so submerging yourself in a good routine of going to bed early should not be a problem.
Exercise in the morning can help set the body clock for a day of activity and a night’s sleep, while exercise at night can potentially decrease the sleep part of the sleep cycle.
In a recent experiment, women who exercised in the mornings had on average 70% better sleep nights than those who did not exercise.
Tip # 3 Organize the entire night before
Whether you need a bench to do the push-ups, a jump rope, bands or your clothes to train, make sure everything is organized before you go to bed, so you do not stress the next day.
This will save you crucial moments and give you peace of mind that you do not have to hurry up in your training.
Knowing that you have made enough preparations will ensure you a worry-free sleep and a stress-free morning.
Another great option is to create a new playlist the night before or start your training with a new song that you enjoy and want to hear.
This will help you get out of bed in the morning, and your energy levels will increase in the mornings.
Maybe you’re interested: Proper nutrition will improve your health.
Tip # 4 Perform a long warm-up
The temperature of your body is naturally low in the morning, and the last thing you want to do is cause an injury.
When you begin to exercise, your body is under some changes such as increased blood flow, increased respiration rate, and increased amount of oxygen delivered to the cells of your muscles.
To ensure that those body changes respond appropriately, you should gradually prepare your body by performing a proper warm-up.
Benefits of solid heating:
Prepare your nervous system for the imminent effort of exercise.
Increase your mental acuity.
Relax your joints and muscles for the prevention of injuries.
It allows your heart to gradually adjust to increased activity, thereby increasing blood flow and sending the proper amount of oxygen and nutrients to your body’s cells.
Perform at least 5-10 minutes of muscle activation and dynamic flexibility movements so that your blood begins to flow and you are mentally prepared for your morning training.
Tip # 5 Start with the exercises that you like
You will be more likely to get out of bed and do your training if you perform exercises that you enjoy.
Whether it’s an energetic race, a yoga session, or riding a bike, running a workout that you appreciate in the morning will ensure that you stick to the routine and do not fear the morning alarm.
The get you a partner can also help with consistency.
A pre-planned exercise time with a partner will force you out of bed and eliminate the option to fall asleep again.
Example of a 30-minute workout in the morning
The following training should take only 30 minutes, and you do not need any equipment.
It is a great option if you are on your way to a business trip, or if you do not have time to go to the gym.
Heating (5-10 minutes)
1: 2 sets of 15 mill repeats
2: 2 sets of 15 repetitions of lumbar bridge
3: 2 sets of 15 repetitions of iron push-ups
4: 2-3 minutes of rope jump
Circuit with body weight for the whole body (16-24 minutes)
Run 30 seconds of each exercise without rest between them. Rest for 2-3 minutes after each round of the circuit. Complete 3-4 rounds, which should take you around 16-24 minutes.
1: Squats with the jump
2: Push-ups with a raised leg
4: Iron rotating the sides
5: Scissor Jumps
I hope these tips have helped you create a morning workout that will help you stay fit and stress-free. You might also like: http://creativejasmin.com/some-natural-remedies-to-improve-the-health-of-our-skin/