Morning exercise is a good 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 neglect morning exercise make a big mistake and deny themselves the opportunity to reap great benefits for the body in minutes.
The benefits of exercising right after waking up
Many people feel lethargic in the morning and some stiffness in their movements after waking up from sleep. Morning fitness exercises help get rid of this unpleasant sensation, and also have a positive effect on the body:
- provides a surge of strength and energy, increases efficiency. This is due to the training of the cardiovascular and respiratory systems during morning exercise. More oxygen enters the body, which stimulates physical activity, as well as brain activity;
- stimulates weight loss. Increased oxygen concentration in the blood, which is the main catalyst for all processes in the body, leads to activation of metabolism and increased work of all systems;
- helps organize daily routines as efficiently as possible. After a hard day, many people no longer have the strength and desire to do fitness, so morning exercise gives them the physical activity they need for health and weight loss without drastic changes in their regular routine;
- improves mood and increases stress resistance. Hormone production due to physical activity normalizes the function of the nervous system. And if yoga is used as a morning exercise, then one learns to concentrate and relax, as well as think positively, which affects the quality of life in general.
There are many types of morning exercises, so everyone can be guaranteed to choose the most appropriate physical activity and comfortable training element for themselves. When choosing a load, you should focus on the following aspects:
- there should be enough time for exercise, which is usually insufficient in the morning, so a charging program should be formed taking into account this factor;
- after a morning fitness workout, you should feel cheerful, not tired. Therefore, physical activity should be effective, but adequate, so as not to feel tired throughout the day.
Walking as a form of exercise to lose weight
Walking is the most natural aerobic exercise for humans and the easiest way to lose weight. To use walking as a morning fitness exercise, the following facts speak:
- while walking, gentle loads are placed on the joints and muscles, so the risk of harming a person’s health and getting injured is minimized;
- 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 on the way to work, and to achieve the desired effect, it is enough to do only 20-30 minutes, so a morning walk is the best option for overly busy people who do not have time to complete a full set of exercises;
- to increase the load, you can use a weighting agent, which is suitable for both special sports equipment and bags for work and shopping.
Yoga as a morning exercise
The benefits of yoga - an ancient Indian practice of training the body and spirit - should not be underestimated. It develops flexibility, body coordination and strength of mind and leads to inner harmony. For this, proper meditation, asanas and breathing techniques are used, which contribute to weight loss. In morning exercises, if desired, you can include any component of this practice or all of them in combination.
As a morning warm -up exercise, you can use yoga asanas that form the Sun Salute complex:
- Prayer posture.
- Pose with hands raised.
- Pose a stork.
- Rider Pose.
- Mountain Pose.
- Worship pose with eight eyes.
- Snake Pose.
- Cat Pose.
- Mountain Pose.
- Rider Pose.
- Pose a stork.
- At the end - a prayer pose.
If desired, you can do any other yoga asana, but it is always recommended to complement the warm-up with Savasana (or the full relaxation Pose).
A set of basic exercises for morning workouts
Doing strength fitness exercises in the morning contributes to the consumption of a lot of calories and strengthens the muscles of the whole body. Therefore, 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.
Basic morning exercises with strength physical activity can consist of effective exercises:
- Neck twisted. Lying on your back and holding your head straight, you need to turn it first in one direction, try to touch your collarbone and shoulders with your chin, and then in the other direction. By incorporating these movements in the morning exercise set, you can get rid of excessive tension and neck muscle cramps.
- Round the body. Sit on the edge of the bed, place the lower limb on the floor, then turn the body to the right, bring the right hand back as far as possible, and place the left on the right thigh. After stretching the side muscles for a maximum of 30 seconds, you should turn your body to the other side and stretch in the same way.
- Tilt to the side. Standing upright, it is easy to place the lower limb, and the upper - to lift and connect to the lock above the head. Then you need to tilt the body to the side, trying to stretch the side 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.
- Squatting. Standing upright, place the upper limb on a belt, behind the head or in front of the chest, place the legs shoulder -width apart and do a squat, lowering the pelvis to a level parallel to the hips and the floor surface. By incorporating squats in your fitness workouts, you can pump your back quickly and strengthen your lower leg muscles.
You can add variation to this set of exercises with the following exercise movements:
- jump rope for 5 minutes at a speed of 100-120 jumps per minute;
- exercise "Bicycle" to train the muscles of the press and legs;
- a set of exercises with forward and sideways lunges (10 repetitions each);
- push -ups from the wall or from the floor, focusing on the toes or knees, depending on the level of physical fitness.