Morning exercise is a great start to the day and a guarantee of good health before the evening. Moreover, with the help of charging, it can stimulate effective weight loss and strengthen the muscles of the whole body. Therefore, those who ignore morning exercise are making a huge mistake and denying themselves the opportunity to reap huge benefits for their bodies in a matter of minutes.
The benefits of exercising right after waking up
Many people feel lethargic in the morning and wake up with some stiffness. A morning fitness workout helps get rid of these unpleasant feelings and has such a positive effect on the body:
- Provides a burst of strength and vitality for increased efficiency. This is due to the training of the cardiovascular and respiratory systems during morning exercise. more oxygen enters the body, stimulating physical activity and brain activity;
- Stimulate weight loss. The increase in the concentration of oxygen in the blood is the main catalyst for all processes in the body, leading to the activation of metabolism and the improvement of the working of all systems;
- Help organize your daily life as efficiently as possible. After a tiring day, many people no longer have the desire for strength and fitness, so morning exercise provides them with the physical activity they need to be healthy and lose weight without much change in their daily routine;
- Improves mood and increases stress resistance. Hormones produced as a result of physical activity normalize the functioning of the nervous system. If yoga is used as a morning exercise, then 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 exercises to ensure that everyone can choose the most suitable physical activity and comfortable training elements for them. When choosing a load, you should focus on the following aspects:
- There should be enough time for training, usually not enough in the morning, so take this into account when planning your charging;
- After your morning workout, you should feel refreshed, not tired. Therefore, physical activity should be effective, but sufficient so as not to feel exhausted throughout the day.
Walking as a form of weight loss exercise
Walking is the most natural aerobic exercise for humans and the easiest way to lose weight. The benefits of walking as a morning fitness exercise are illustrated by the following facts:
- When walking, the joints and muscles are under gentle load, minimizing the risk of injury to health and injury;
- Walking is the most accessible type of aerobic exercise, and almost anyone can use this type of physical activity as a morning workout to lose weight;
- You can walk on the way to work. To achieve the desired effect, 20-30 minutes is enough, so for those who are too busy who do not have time to complete a full set of exercises, morning running is the best choice;
- To increase the load, you can use weighting agents, both for special sports equipment and bags for work and shopping.
Yoga as a morning exercise
The benefits of yoga — the ancient Indian practice of training the body and mind — cannot be overstated. It develops physical flexibility, coordination and mental strength, and leads to inner harmony. For this, meditation, asanas and proper breathing techniques are used, which help in weight loss. In your morning exercise, you can include any or all combinations of this exercise if desired.
As a morning warm-up, you can use the yoga asanas that make up the sun salutation complex:
- Prayer pose.
- Raise your arms in a pose.
- Stork pose.
- knight's pose.
- Mountain style.
- Worship pose with eight o'clock.
- Snake pose.
- cat pose.
- Mountain style.
- knight's pose.
- Stork pose.
- Finally - prayer pose.
You can perform any other yoga asana if desired, but Savasana (or a fully relaxed pose) is always recommended to complete your warm-up.
A set of basic morning exercises
Doing strength training in the morning will help burn a lot of calories and strengthen the muscles of the whole body. Therefore, with the help of morning exercise, you can achieve body elasticity through muscle training, develop strength and endurance, and achieve a stable and safe weight loss effect.
A basic morning workout with intense physical activity can include the following effective exercises:
- Neck turns. Lie on your back and keep your head straight, you need to turn it one way first, trying to touch your chin to your collarbone and shoulders before turning it the other way. By adding this movement to a set of exercises in the morning, you can get rid of excess tension and stiffness in your neck muscles.
- Body rotation. Sit on the edge of the bed, put your lower body on the floor, then turn your body to the right, with your right hand as far back as possible, and your left hand on your right thigh. After 30 seconds of maxing out the outer muscle, you should turn your body to the other side and stretch in the same way.
- Lean to one side. Stand up straight for easy placement of lower extremities, upper extremities - lift and hook into the locks overhead. Then you need to lean to the side and stretch the outer muscles as much as possible for 30 seconds. After completing this exercise to stretch and lean in one direction, you should repeat it, leaning in the opposite direction.
- Squat. Standing up straight, with your upper body on the belt, the back of your head or in front of your chest, with your feet shoulder-width apart, do a squat, lowering your pelvis to a level floor surface where your hips and hips are parallel. By adding squats to your fitness routine, you can quickly lift your glutes and strengthen your lower body muscles.
You can add variety to this set of exercises with the following training moves:
- Jump rope for 5 minutes at 100-120 jumps per minute;
- Exercise "bicycle" to exercise stress and muscles of the legs;
- A set of forward and side lunges (10 repetitions each);
- Do push-ups from the wall or from the floor, focusing on your toes or knees, depending on your fitness level.