A workout in the morning is a great start to the day and guarantees good health until the evening. What’s more, charging can stimulate effective weight loss and strengthen your entire body muscles. Therefore, those who ignore the morning workout make a big mistake and deprive themselves of the opportunity to reap a huge benefit to the body in a matter of minutes.
Benefits of training immediately after waking up
Many feel lethargic in the morning and feel some stiffness in their movements after waking up. Morning fitness workouts help to get rid of these unpleasant feelings and have a positive effect on the body:
- gives a boost and energy, increases efficiency. This is due to cardiovascular and respiratory training during the morning workout. More oxygen enters the body, which stimulates physical activity as well as brain activity;
- stimulates 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 the improvement of the functioning of all systems;
- help you organize your daily routine as efficiently as possible. After a tiring day, many no longer have the strength and desire for fitness, so a morning workout will provide them with the physical activity they need to stay healthy and lose weight without drastically changing their usual routine;
- improves mood and increases stress resistance. Hormone production due to physical activity normalizes the functioning of the nervous system. And when yoga is used as a morning workout, one learns to concentrate and relax as well as think positively, which generally has a positive impact on quality of life.
There are many types of morning workouts, so everyone is guaranteed to choose the physical activity and workout elements that work best for them. When choosing a workload, you should focus on the following considerations:
- there should be enough time for training, which is usually not enough in the morning, so the charging program should be designed with this factor in mind;
- after a morning fitness workout, you should feel cheerful, not tired. Therefore, physical activity should be effective but adequate so that you do not feel exhausted throughout the day.
Walking as a form of exercise for weight loss
Walking is the most natural aerobic exercise for a person and the easiest way to lose weight. The following facts speak in favor of using walking as a morning fitness workout:
- a slight strain on the joints and muscles while walking, minimizing the risk of damage to health and injury;
- walking is the most accessible type of cardio exercise, and almost everyone can use this type of physical activity to lose weight as a morning workout;
- you can walk to work, and it only takes 20-30 minutes to get the effect you want, so morning walks are the best choice for people who are too busy and don’t have time to do the full set of exercises;
- you can use dumbbells that are suitable for special sports equipment and bags for work and shopping to increase your load.
Yoga as a morning workout
The benefits of yoga - an ancient Indian practice of training the body and soul - can hardly be overstated. It develops flexibility, body coordination and soul strength and leads to inner harmony. This is done through meditation, asanas and proper breathing techniques that contribute to weight loss. You can incorporate any of the components of this exercise into your morning exercises, if you wish, or a combination of all of them.
As a morning warm-up exercise, you can use the yoga asanas that make up the Sun Salutation Complex:
- Prayer posture.
- Pose with arms raised.
- Freshman pose.
- The equestrian pose.
- Mountain pose.
- Prayer pose with eight points.
- Snake pose.
- Cat pose.
- Mountain pose.
- The equestrian pose.
- Freshman pose.
- In the end - a prayer pose.
You can perform any other yoga asana as needed, but it is always recommended to do the warm-up with Savasana (or total relaxation pose).
Set of basic exercises for morning exercises
Morning fitness workouts contribute to high calorie intake and strengthening of the muscles throughout the body. Thus, with the help of the morning exercises, the flexibility of the body, the strength and endurance that can be developed, as well as stable and safe weight loss can be achieved thanks to the muscle training.
A basic morning workout with strong physical activity can consist of the following effective exercises:
- The neck turns. Lying on your back and keeping your head straight, you should first turn it in one direction, trying to touch your collarbone and shoulder with your chin, then the other. By incorporating this movement into your morning exercise routine, you can get rid of excessive tension and stiffness in your neck muscles.
- Body rotations. Sit down 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 your left hand to your right thigh. After stretching your side muscles to the maximum for 30 seconds, turn your body to the other side and stretch it the same way.
- He leans to the side. Stand up straight, the lower limbs are comfortable to place, and the upper limbs can be lifted and hooked over the head. You should then tilt 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 slim the pages in one direction, repeat by tilting in the opposite direction.
- Squat. Stand up straight, place your upper limbs on your belt, on the back of your head or in front of your chest, place your feet shoulder-width apart and perform a squat, lowering your pelvis to the level of hip parallelism. floor surface. By including squats in your workout, you can quickly inflate your buttocks and strengthen your lower limb muscles.
You can diversify this set of exercises with the following workouts:
- skipping rope for 5 minutes at a speed of 100-120 jumps / minute;
- "Cycling" exercise to exercise the muscles of the press and legs;
- series of exercises with forward and lateral eruptions (10 repetitions);
- recumbent supports from the wall or floor, focusing on the toes or knees, depending on the level of physical fitness.