Why should you exercise early?
It's a great opportunity to improve your day. No one will disturb you, and you will be several hours ahead of everyone else. Early morning training increases hormonal activity and kicks your metabolism into fifth gear. The combination of proper food and exercise will speed up your metabolism, burning fat constantly. Exercise increases alertness and helps you sleep better at night. Often when people train in the evening, they come to their training with fear. This can happen because they are so exhausted at the end of the day that even the thought of walking to the gym can be a real headache.
Research has shown that even a little exercise, such as a twenty-minute walk, brings enormous health benefits. It doesn't have to be the hardest workout of your life. You can make your day easier with gentle exercises. Studies have also shown that children who exercise before starting school show a proven improvement in their grades. Getting out of bed in the morning is not easy for many of us. We may feel tired in the first few minutes after waking up – and have a strong desire to turn over and continue sleeping. However, early morning exercise has many benefits and will make us feel much better in the long run.
The most important thing is practice and habit. Even if you're not a morning person, forget about those excuses. Reprogram the clock in your body. You just need a little persistence for that. 20 days is enough to turn from a sleeper into a morning person who enjoys exercising. Persistence is important! Allow your body to get used to the new routine. Set the alarm 30 minutes before your usual time for the first seven days. Then add an extra 15 minutes the second week. Go back another fifteen minutes in the third week, so you're now getting up a full hour earlier than before.
Start with fairly light workouts and then increase the intensity. During your workout, think about your goals for the day. This is a great time, before the rush of the day comes, to smell the flowers and do a little meditation. You should also think about the next exercises and what you need to do to make the training as successful as possible. During this period, it is also important to breathe properly. Take a deep breath through your nose, fill your lungs with air. Hold your breath for 5 full seconds. Now, allow the breath to slowly leave your body. Think of the diaphragm expanding and contracting like an accordion with each in and out breath.
Tips for early morning exercise
If you're training at home, exercises like sit-ups, push-ups, and squats are good choices. You should also bring out your workout gear so it's ready in the morning.
Choose an energetic alarm tone. You want to come out of hibernation. You don't want an angelic tune that will send you right back to sleep. Listen to your favorite music during training. Research has shown that people who exercise with their favorite music are able to burn more calories in an hour than those who do not.
When you wake up and your feet hit the floor, splash your face with water. Continue your way to the kitchen and pour yourself a tall glass of water. Water not only provides valuable hydration, it actually makes you alert and alert. When you start drinking water, your whole body will get the message that you are not going back to sleep.
Breakfast before training: yes or no?
If you are trying to increase your strength and muscle size, then the answer is YES. Your body needs to provide fuel, and let that fuel be the most efficient source possible. So definitely your breakfast should contain carbohydrates, unsaturated fats and proteins. If you don't eat before your early morning workout, you won't be able to give your best. This means that you will not be able to stimulate muscle growth enough.
What if your morning focus is cardio?
Maybe your focus is on fat loss or simply improving your cardiovascular fitness. The concept of empty stomach training has gained a lot of popularity over the past few years. The general idea is that exercising on an empty stomach is the best way to burn accumulated fat.
A simple workout at home:
Exercise 1
Spread your legs fairly wide with your toes facing forward. Get down in the lowest possible position. Keep your knees going over your toes. Straighten your head, squeeze your hips and return to a standing position. Exhale as you stand up.
Exercise 2
Position yourself against a wall, with your shoulders touching the wall and your legs bent at a 90-degree angle. The heels are firmly on the floor. Try to stay in this position for 30 seconds, if you are a beginner. This exercise is perfect for your legs and thighs.
Exercise 3
Take the plank position. Lie on the floor, lift your body and bend your elbows slightly to increase the pressure on the outside of your chest. Hold this position for 30 seconds. Resist and push towards your rear. Keep your body tight.
Exercise 4
Step forward with one leg and keep your back straight. Lower directly down with the other knee just above the ground. Focus on feeling the weight in the front quadriceps. Keep your front leg at a 90-degree angle.
Exercise 5
Get into a push up position with your butt high in the air. Straighten your elbows, lower yourself down so that your head falls between your hands. Don't blame your back. Then take a “cobra” position with your head pointing upwards. Lower yourself back down, returning to the starting position in the same way. Keep your elbows tight during the movement, reports Beauty and Health.
Bonus video:
