Morning training is a great start to the day and a guarantee of good health until the evening. Also, with the help of loading, you can stimulate effective weight loss and strengthen the muscles of the entire body. Therefore, those who skip morning training make a big mistake and deprive themselves of the opportunity to get a huge benefit for the body in a few minutes.
Benefits of exercising right after waking up
Many people feel lethargic in the morning and have some stiffness in their movements after waking up. Morning fitness exercises help to get rid of these unpleasant sensations and also have such a positive effect on the body:
- provide a surge of strength and energize, increase efficiency. This happens due to the training of the cardiovascular and respiratory systems during the morning workout. More oxygen enters 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 the activation of metabolism and an improvement in the work of all systems;
- help organize the daily routine as efficiently as possible. After a hard day, many people don't have the strength and desire to do fitness anymore, so the morning workout gives them the physical activity needed for health and weight loss without drastic changes to their usual routine;
- improve mood and increase stress resistance. The production of hormones due to physical activity normalizes the functioning of the nervous system. And if yoga is used as a morning workout, one learns to focus and relax, as well as think positively, which favorably affects the overall quality of life.
There are many types of morning training, so that each person can choose the most suitable physical activity and training elements that are comfortable for him. When choosing a load, you should focus on the following aspects:
- there must be enough time for training, which is usually not enough in the morning, so the billing program must be formed taking this factor into account;
- after a morning fitness workout, you should feel cheerful, not tired. Therefore, physical activity must be effective but adequate so that you don't feel exhausted all 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. In favor of using walking as a morning fitness workout, the following facts speak:
- when walking, a gentle load is placed on the joints and muscles, so that the risk of harm to health and injury is minimized;
- Walking is the most affordable type of cardio exercise and almost everyone can use this type of physical activity for weight loss as a morning workout;
- you can walk on the way to work, and to get the desired effect, just do it for 20-30 minutes; therefore, morning walks are the best option for very busy people who don't have time to complete a full set of exercises;
- to increase the load, you can use weighting agents, suitable for both special sports equipment and bags for work and shopping.
Yoga as a morning workout
The benefits of yoga - the ancient Indian practice of training the body and spirit - can hardly be overestimated. It develops flexibility, coordination of the body and strength of the mind and leads to inner harmony. For this, meditations, asanas and proper breathing techniques are used, which contribute to weight loss. In the morning exercises, if you wish, you can include any of the components of this practice or all of them in combination.
As morning warm-up exercises, you can use yoga asanas that make up the Sun Salutation complex:
- Prayer posture.
- Pose with arms raised.
- stork pose.
- Knight Pose.
- Mountain Pose.
- Eight-point Worship Pose.
- Serpent Pose.
- Cat posture.
- Mountain Pose.
- Knight Pose.
- stork pose.
- In the end - a prayer pose.
If you wish, you can perform any other yoga asanas, but it is always recommended to complete the warm-up with Savasana (or the Complete Relaxation Pose).
A set of core workouts for morning workouts
Performing strength training in the morning contributes to a large consumption of calories and strengthening the muscles of the entire body. So, with the help of morning exercises, it is possible to achieve body elasticity due to muscle training, develop strength and endurance, and achieve steady and safe weight loss.
A basic morning workout with strength physical activity can consist of exercises as effective:
- The neck turns. Lying on your back and keeping your head straight, you need to turn it first in one direction, trying to touch your collarbone and shoulder with your chin, and then in the other. By including this movement in your morning exercise set, you can get rid of excessive tension and stiffness in your neck muscles.
- Body rotations. Sit on the edge of the bed, place your lower limbs on the floor, then turn your body to the right, bringing your right hand as far back as possible and placing your left hand on your right thigh. Having stretched your side muscles as much as possible for 30 seconds, you should turn your body to the other side and stretch in the same way.
- Lean to the side. Stand upright, it is convenient to place the lower limbs and upper limbs - to lift and fasten on the hanger above the head. Then you need to lean your body to the side, trying to stretch your side muscles as much as possible for 30 seconds. After completing this exercise to stretch and taper your sides in one direction, you should repeat it, leaning in the opposite direction.
- Squats. Stand straight, place your upper limbs on the belt, at the back of your neck or in front of your chest, place your feet shoulder-width apart and do a squat, lowering your pelvis to the level of parallelism of your hips and hips. floor surface. By including squats in your fitness workout, you can quickly grow your buttocks and strengthen your lower extremity muscles.
You can add variety to this workout set with the following training moves:
- jump rope for 5 minutes at a speed of 100 to 120 jumps per minute;
- exercise "Bicycle" to work the muscles of the press and legs;
- a series of exercises with front and side lunges (10 repetitions each);
- wall or floor push-ups, focusing on toes or knees, depending on fitness level.