Morning training is a good start to the day and a guarantee of good health until the evening. In addition, with the help of the filler, 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 such unpleasant feelings, and also have such a positive effect on the body:
- provide a surge of strength and energy, 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 inclination to do fitness, so morning training gives them the physical activity they need for health and weight loss without drastic changes. in their usual routine;
- improve mood and increase resistance 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, a person learns to concentrate and relax, as well as to think positively, which positively affects the overall quality of life.
There are many types of morning workouts, so each person can be sure to choose the most suitable physical activity and comfortable training elements for themselves. When choosing a filler, you should focus on the following aspects:
- there should be enough time for training, which is usually not enough in the morning, so the load schedule should be formed taking this factor into account;
- after a morning workout, you should feel happy, not tired. Therefore, physical activity must be effective, but adequate, so as not to feel exhausted all day.
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. In favor of using walking as a morning fitness workout, the following facts speak for themselves:
- when walking, a light load is placed on the joints and muscles, so the risk of harm to health and injury is minimized;
- walking is the most accessible type of cardio exercise and almost anyone 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. Morning walks are therefore the best option for busy people who do not have time to do a full set of exercises. ;
- to increase the load, you can use weighting agents, which are suitable both for special sports equipment and for work and shopping bags.
Yoga as a morning workout
The benefits of yoga - the ancient Indian practice of training the body and mind - can hardly be overstated. It develops flexibility, body coordination and mental strength 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 one of the components of this practice or all of them in combination.
As morning warm-up exercises, you can use the yoga asanas that make up the Sun Salutation complex:
- Prayer pose.
- Pose with raised arms.
- Stork pose.
- Cavalier pose.
- Mountain posture.
- Worship pose with eight points.
- Snake pose.
- Cat pose.
- Mountain posture.
- Cavalier pose.
- Stork pose.
- At the end - a prayer pose.
If you wish, you can perform other yoga asanas, but it is always recommended to supplement the warm-up with Savasana (or the full relaxation pose).
A set of basic exercises for morning exercises
Performing strength training in the morning contributes to a large consumption of calories and strengthens the muscles of the whole body. Thus, with the help of morning exercises, it is possible to achieve body elasticity through muscle training, build strength and endurance, and achieve stable and safe weight loss.
A basic morning workout with strength physical activity can consist of such effective exercises:
- Chokers. Lying on your back and holding your head straight, you first need to turn it one way, trying to touch your collarbone and shoulder with your chin, then the other. By including this movement in the morning set of exercises, you can get rid of excessive tension and stiffness in the neck muscles.
- Body rotations. Sit on the edge of the bed, put the lower limbs on the ground, then turn the body to the right, bringing the right hand as far back as possible, and placing the left on the right thigh. After stretching the side muscles to the maximum for 30 seconds, you need to 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 limbs - to lift them and hang them in 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 for stretching and slimming the sides in one direction, you need to repeat it, leaning in the opposite direction.
- Squats. Stand 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 the parallelism of the hips and the surfaceof the ground. By including squats in your fitness training, 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 workout moves:
- jump rope for 5 minutes at a speed of 100-120 jumps per minute;
- exercise "Bike" for working out the muscles of the press and legs;
- a set of exercises with forward and side lunges (10 repetitions each);
- wall or floor push-ups, focusing on the toes of the feet or knees, depending on fitness level.