Morning training is a great start to the day and a guarantee of good health until the evening. In addition, with the help of charging you can stimulate effective weight loss and strengthen the muscles of the whole body. That is why those who neglect the morning workout make a big mistake and deprive themselves of the opportunity to get a huge benefit for the body in a few minutes.
The benefits of exercise immediately after waking up
Many people feel lethargic in the morning and have some stiffness in their movements after waking up. Morning fitness workouts help to get rid of these unpleasant sensations, and also have such a positive effect on the body:
- provide a surge of strength and energy, increase efficiency. This is 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. Increasing the concentration of oxygen in the blood, which is the main catalyst of all processes in the body, leads to the activation of metabolism and improve the functioning of all systems;
- help organize your daily life as efficiently as possible. After a hard day, many people no longer have the strength and desire to do fitness, so the morning workout provides them with the physical activity they need for health and weight loss, without drastic changes in their usual routine;
- improve mood and increase resilience to stress. The production of hormones due to physical activity normalizes the functioning of the nervous system. And if yoga is used as a morning workout, then one learns to concentrate 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 choose the most appropriate physical activity and comfortable training items for themselves. When choosing a load, you need to focus on the following aspects:
- there should be enough time for training, which is usually not enough in the morning, so the charging program should be formed taking into account this factor;
- after a morning fitness workout you should feel refreshed, 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 weight loss exercise
Walking is the most natural aerobic exercise for people and the easiest way to lose weight. The following facts speak in favor of using walking as a morning fitness workout:
- walking puts light strain on joints and muscles, so the risk of damage to health and injury is minimized;
- walking is the most affordable 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 on the road to work and to achieve the desired effect, it is enough to do only 20-30 minutes, so morning walks are the best option for too busy people who do not have time to perform a full set of exercises;
- to increase the load, you can use aggravating agents that are 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. Develops flexibility, coordination of the body and strength of 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 some of the components of this practice or all in combination.
As a morning warm-up exercise you can use yoga asanas, which make up the complex for greeting the sun:
- Prayer posture.
- Posture with arms raised.
- Stork pose.
- Rider pose.
- Mountain pose.
- Eight-point worship pose.
- Snake pose.
- Cat pose.
- Mountain pose.
- Rider pose.
- Stork pose.
- At the end - a prayer pose.
If you wish, you can perform any other yoga asanas, but it is always advisable to finish the warm-up with Savasana (or the Posture of Complete Relaxation).
A set of basic exercises for morning gymnastics
Performing strength training in the morning contributes to high calorie expenditure and strengthens the muscles of the whole body. In this way, with the help of morning gymnastics it is possible to achieve elasticity of the body due to muscular training, to develop strength and endurance and to achieve stable and safe weight loss.
A basic morning workout with strength physical activity can consist of such effective exercises:
- Spins on the neck. Lying on your back and keeping your head straight, you should turn it first in one direction, trying to touch the collarbone and shoulder with your chin, and then in the other. By including this movement in the morning set of exercises, you can get rid of excessive tension and stiffness of the 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 arm as far back as possible, and place your left hand on your right thigh. After stretching the lateral muscles to the maximum for 30 seconds, you should turn the body to the other side and stretch in the same way.
- Lean aside. Stand up straight, it is convenient to place the lower limbs, and the upper - to lift and hang in the lock above the head. Then you should tilt your body to the side, trying to stretch the lateral muscles as much as possible for 30 seconds. After completing this exercise for stretching and losing weight in one direction, you should repeat it, leaning in the opposite direction.
- Squat. Stand up straight, place the upper limbs on the belt, on the back of the head or in front of the chest, place the feet shoulder-width apart and perform a squat, lowering the pelvis to the level of parallelism of the thighs and floor surface. By including squats in your fitness workout, you can quickly pump up your buttocks and strengthen your lower limb muscles.
You can add variety to this set of exercises with the following training movements:
- jumping rope for 5 minutes at a speed of 100-120 jumps per minute;
- exercise "Bicycle" for training the muscles of the press and legs;
- a set of exercises with forward and side kicks (10 repetitions);
- push-ups from the wall or from the floor, focusing on the toes or knees, depending on the level of physical fitness.