Morning training is a great start to the day and a guarantee of health until the evening. In addition, with the help of recharging, you can stimulate effective weight loss and strengthen the muscles of the whole body. Therefore, those who ignore morning training make a big mistake and deprive themselves of the opportunity to get great benefits for the body in just a few minutes.
Benefits of exercising right after waking up
Many people feel lethargic in the morning and a little stiff in their movements after waking up. Morning fitness training will help get rid of these unpleasant sensations, and also has such a beneficial effect on the body:
- provide a power boost and give energy, increase efficiency. It does this by training the cardiovascular and respiratory systems during morning workouts. More oxygen gets into the body, which stimulates physical activity as well as brain activity.
- stimulate weight loss. An increase in the concentration of oxygen in the blood, which is the main catalyst for all processes in the body, leads to activation of metabolism and improvement in the work of all systems;
- help to organize the daily routine as efficiently as possible. After a hard day, many people no longer have the strength and desire to engage in fitness, so morning workouts give them the physical activity they need for health and weight loss without drastic changes in their usual routine;
- improve mood and increase resistance to stress. The production of hormones due to physical activity normalizes the functioning of the nervous system. And when yoga is used as a morning workout, a person learns to focus and relax, as well as to think positively, which has a positive effect on the quality of life in general.
There are many types of morning workouts, so everyone is guaranteed to be able to choose the most suitable physical activity for themselves and the most convenient training elements. When choosing a load, you should focus on the following aspects:
- there should be enough time for training, which is usually not enough in the morning, so the loading program should be composed taking this factor into account;
- A morning workout should leave you feeling upbeat, not tired. Therefore, physical activity should be effective, but sufficient so as not to feel exhausted throughout the day.
Walking as a form of exercise for weight loss
Walking is the most natural aerobic exercise for humans and the easiest way to lose weight. The following facts speak in favor of walking as a morning fitness workout:
- when walking, joints and muscles are gently loaded, which minimizes the risk of damage to health and injuries;
- Walking is the most accessible type of cardio exercise and almost all people can use this type of physical activity for weight loss as a morning workout.
- You can walk to work, and to get the desired effect, just 20-30 minutes is enough. Therefore, morning walks are the best option for too busy people who do not have time to do all the exercises ;
- To increase the load, you can use weighting devices, which are suitable for both special sports equipment and bags for work and shopping.
Yoga as a morning workout
The beneficial effects of yoga - the ancient Indian practice for training body and mind - can hardly be overestimated. It develops flexibility, coordination of the body and mental strength and leads to inner harmony. Meditation, asanas and proper breathing techniques are used to help with weight loss. In the morning exercises, you can include any component of this exercise or all of them in combination, if desired.
As a morning warm-up, you can use yoga asanas that form the sun salutation complex:
- prayer posture.
- Pose with arms raised.
- stork pose.
- pose of the rider.
- mountain pose.
- Pose of Worship with eight points.
- snake pose.
- cat pose.
- mountain pose.
- pose of the rider.
- stork pose.
- In the end - a prayer posture.
You can do other yoga asanas if you wish, but it's always recommended to finish the warm-up with savasana (or the pose of complete relaxation).
A set of basic exercises for morning exercises
Strength training in the morning contributes to high calorie consumption and strengthens the muscles of the whole body. So, with the help of morning exercises, it is possible to achieve body elasticity through muscle training, develop strength and endurance, and achieve stable and safe weight loss.
A basic morning workout of physical strength activity can consist of such effective exercises:
- neck turns. If you lie on your back and keep your head straight, you must first turn it in one direction and try to touch your collarbone and shoulder with your chin, and then in the other direction. By including this movement in your morning exercises, you can eliminate excessive tension and stiffness in the neck muscles.
- body twists. Sit on the edge of the bed, place the lower limbs on the floor, then turn the body to the right, bring the right hand back as far as possible, and place the left on the right thigh. After maximum stretching of the lateral muscles for 30 seconds, you should turn the body to the other side and stretch in the same way.
- Leans to one side. Stand upright, it is convenient to place the lower limbs, and the upper ones - to raise them and hook them into the lock above the head. Then you need to tilt the body to the side and try to stretch the lateral muscles as much as possible for 30 seconds. After completing this side stretch and slimming exercise in one direction, you should repeat it, leaning in the opposite direction.
- squats. Standing upright, place the upper limbs on the belt, on the back of the head or in front of the chest, place your feet shoulder-width apart and perform a squat, lowering the pelvis to the level of parallelism of the hips and the floor surface. By incorporating squats into your gym workout, you can quickly pump up your buttocks and strengthen lower extremity muscles.
You can add variety to this exercise package with the following training movements:
- Jump rope for 5 minutes at a speed of 100-120 jumps per minute;
- exercise "bicycle" to train the muscles of the press and legs;
- a set of exercises with lunges forward and sideways (10 repetitions each);
- Push-ups from the wall or from the floor, depending on your physical fitness, with an emphasis on the tips of your feet or knees.