Morning workout is a great start to the day and a guarantee of good health until the evening. Moreover, with the help of charging, you can stimulate effective weight loss and strengthen the muscles of the whole body. Therefore, those who ignore 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.
Benefits of exercising right after waking up
Many people feel lethargic in the morning and some stiffness in their movements after waking up. Morning fitness workouts help 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 the improvement of the work of all systems;
- help organize the daily routine as efficiently as possible. After a hard day, many people no longer have the strength and desire to do fitness, so the morning workout gives them the physical activity they need for health and weight loss without drastic changes in 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, then a person learns to concentrate and relax, as well as think positively, which favorably affects the quality of life in general.
There are many types of morning workout, so each person can be guaranteed to choose the most suitable physical activity and comfortable training elements for themselves. When choosing a load, you should focus on the following aspects:
- there should be enough time for the training, which is usually not enough in the morning, so the charging program should be formed taking this factor into account;
- after a morning fitness workout, you should feel cheerful, not tired. Therefore, physical activity should be effective, but adequate, so as not to feel exhausted all day long.
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 using walks as morning fitness workouts:
- while walking, a gentle load is placed on the joints and muscles, so the risk of harming one's health and getting injured is minimized;
- 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 on the way to work, and to achieve the desired effect, it is enough to do just 20-30 minutes, so morning walks are the best option for too busy people who do not have time to complete a full set of exercises;
- to increase the load, you can use weighting agents, which 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. It 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 desired, you can include any of the components of this practice or all in combination.
As morning warm-up exercises, you can use yoga asanas that make up the Sun Salutation complex:
- Prayer posture.
- Pose with raised arms.
- 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.
- At the end - a prayer pose.
If desired, you can perform any other yoga asanas, but it is always recommended to complete the warm-up with Savasana (or the Pose of complete relaxation).
A set of basic exercises for morning exercises
Carrying out strength fitness training in the morning contributes to a large consumption of calories and strengthening the muscles of the whole body. Thus, with the help of morning exercises, it is possible to achieve body elasticity due to muscle training, develop strength and endurance, and achieve stable and safe weight loss.
A basic morning workout with strength physical activity can consist of such effective exercises:
- Neck turns. Lying on your back and holding your head straight, you need to turn it first in one direction, trying to touch your collarbone and shoulder with your chin, and then to 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, put the lower limbs on the floor, then turn the body to the right, bringing the right hand as far back as possible, and placing the left on the right thigh. Having maximally stretched the lateral muscles for 30 seconds, you should turn the body to the other side and stretch in the same way.
- Tilts to the side. Stand up straight, it is convenient to place the lower limbs, and the upper ones - to lift and hook into the lock above the head. Then you need to tilt the body to the side, trying to stretch the lateral muscles as much as possible for 30 seconds. After completing this exercise to stretch and slim the sides in one direction, you should repeat it, leaning in the opposite direction.
- Squats. 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 hips and the floor surface. By including squats in your fitness workout, you can quickly pump up the buttocks and strengthen the muscles of the lower extremities.
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" to work out the muscles of the press and legs;
- a set of exercises with forward and side lunges (10 repetitions each);
- push-ups from the wall or from the floor, focusing on the toes of the feet or knees, depending on the level of physical fitness.