To be or not to be morning exercises
Have you ever noticed how many people are in a bad mood in the morning? Doctors believe that one of the reasons for this condition is hypokinesia. In other words, in the absence of physical activity. Nothing surprising. Trained muscles send a sufficient number of impulses to the brain, thanks to which it actively tunes into a working mood.
People who refuse morning exercises often suffer from nervous excitability and experience chronic fatigue. They complain of lack of energy and vigor in the morning. And only by noon do such people notice an increase in activity.
Why do you need charging?
The human body is not able to fully wake up when the alarm clock rings. And even at the moment when you have already risen from bed, all internal organs and systems still continue to “rest”.
During sleep, blood circulation slows down, metabolism slows down, and mental activity decreases. That is why, when waking up, a person feels slightly lethargic. He has decreased performance, both physical and mental. In the morning, the speed of reactions is significantly worse.
This condition can last (depending on individual characteristics) from 1 to 3 hours. To fully wake up and shake off such “inhibition”, it is necessary to develop joints and muscles. In other words, you just need to exercise.
What is the benefit of charging?
Since childhood, our parents have told us about the need to do exercises. Only a few meekly listened to such recommendations. And most people, before starting to do morning exercises, strive to understand what is so valuable that it brings.
Physical activity in the morning provides the following.
Invigorates
The human body wakes up much faster and more actively if even a small exercise has been done. After physical exercise, blood circulation is activated. All organs and tissues begin to be actively saturated with oxygen. You feel a surge of energy and your well-being improves. The brain, having received its portion of oxygen, is actively involved in the work process.
Improves physical fitness
Regular exercise leads to strengthening muscle tissue. Physical education has a positive effect on the condition of the spine and joints. Even simple and short-term gymnastics serves as an excellent prevention of the development of many diseases of the musculoskeletal system.
Morning exercise stimulates metabolism. Thanks to this, a person gradually acquires beautiful forms. Some muscles are pumped up, slimness appears, and the stomach is tightened.
Improves mood
Why exercise when you can cheer yourself up with a cup of coffee? Alas. This is wrong. A flavored drink will not provide the energy and positivity that morning exercises will give.
Exercise involves a set of simple exercises that are aimed at warming up the muscles and working out the joints. Morning physical exercise does not contain any excessive stress. And therefore it does not cause a feeling of fatigue or pain.
During exercise, the body increases the production of endorphins. These joy hormones can significantly improve your mood and charge you with positivity for the whole day.
Strengthens willpower
Having decided to do exercises, you need to force yourself to get up 10-15 minutes earlier. At first, with the right attitude and appropriate motivation, you will easily overcome this barrier.
But over time, around 20-21 days, serious difficulties may begin. Positive results at this time are still little noticeable. Therefore, obsessive thoughts begin to appear: “Why do I need this exercise, it still doesn’t give anything. It’s better to sleep an extra 10-15 minutes.” It is precisely at this moment that it is important not to succumb to such thoughts and overcome yourself. This “exercise” will greatly improve your willpower.
Hal Elrod, in his world-famous book Morning Magic, states that once you get past the crisis on day 21 and reach day 30, you will have fully formed a habit. Your body will wake up with ease. And you will begin to have a positive attitude towards morning exercises.
Improves health
Morning exercises have a complex effect on the body. It activates blood circulation and speeds up metabolism. Thanks to improved blood flow, all internal organs receive sufficient nutrition and begin to function much more actively.
The benefits of morning exercises include the following effects:
- strengthening the heart muscle;
- improving the functioning of the respiratory system;
- increasing muscle elasticity;
- normalization of the condition of blood vessels, increasing their patency;
- posture alignment;
- increased concentration;
- increased joint mobility;
- stimulation of brain function;
- increasing endurance;
- normalization of the vestibular apparatus.
Exercise is especially useful for those people who are forced to lead a sedentary lifestyle. For them, physical education is a necessity.
The importance of morning exercises
The influence of unfavorable environmental factors on the human body is well known. Speaking about the need to fight them, experts call an adequate motor regimen as one of the measures to improve the general condition. Physical activity is important in increasing the body's resilience, especially today when most people lead a sedentary lifestyle. It can lead to metabolic disorders, weakening of the vascular wall, and decreased activity of the immune system. Both a combination of these factors, and each of them separately, can lead to serious chronic diseases.
A particularly important role belongs to the process of transition of the body from a resting state to an active state. It is important not only to wake up, but also to prepare the body for physical activity throughout the day. An effective means for this is morning hygienic exercises. It consists of a set of special exercises, the implementation of which in a certain order contributes to the gradual activation of blood circulation and metabolic processes in the body. Light physical activity during the transition to active wakefulness, due to the release of certain neurotransmitters, also contributes to the appearance of a positive attitude and creates a charge of vivacity.
Morning exercises: basic rules and recommended exercises
There is another common misconception. Some people are sure that it is not necessary to do exercises in the morning. You can practice physical activity in the afternoon and even in the evening. If we are talking about morning exercises, then all experts agree on one thing: it should be done in the morning, after waking up. After all, the main goal of such gymnastics is to charge a person with vivacity and energy for the whole day.
5 important recommendations
To maximize the benefits of morning exercises, you must follow the following rules.
Duration of gymnastics
For those who are just starting to introduce morning exercises into their lives, it is recommended to plan 10-minute exercise. Over time, you can increase the time to 15 minutes. When the body fully adapts to the stress (after approximately 3-6 months), begin to increase the charging time to half an hour.
Preparing to charge
You should not start gymnastics immediately after getting out of bed. The body still continues to sleep. Such loads will cause discomfort. Initially, you need to cheer up a little. To do this, it is recommended to wash your face and brush your teeth.
Be sure to drink a glass of water. The fluid entering the body will thin the blood. Thanks to this, it will be possible to normalize the load on the heart and blood vessels. But you shouldn’t have a snack before exercise. Perform all exercises on an empty stomach.
It is recommended to have breakfast 20 minutes after finishing your morning exercises.
Add emotions
Exercise should not only invigorate, but also improve your mood. Therefore, turn on your favorite music, saturate the air with aromatic oils (just don’t overdo it) and do gymnastics. After physical education, be sure to praise yourself, celebrate all your achievements and don’t forget about encouragement.
To ensure that charging brings significant benefits to the body, first ventilate the room. This can be done while you wash your face. The influx of fresh air will saturate the body with more oxygen.
Regularity of classes
If you do exercises from time to time, then you should not hope for positive results. Only daily exercise will bring benefits. Moreover, the first results will become noticeable after 5-6 weeks of regular training.
At this time, people usually note a decrease in stress levels, a positive attitude, and a decrease in excitability and irritability. Practitioners of morning exercises claim that by the 5-6th week, performance increases, discipline and perseverance increase. People become stronger and practically do not catch colds.
Important nuances
Morning hygienic exercises are one of the most popular areas of application of physical education. It consists of a series of physical exercises that differ in the following features:
- Slight complexity . The movements and their combinations included in the complex for morning exercises are distinguished by their simplicity, since their goal is not to increase muscle mass and endurance, but only to ensure the transition of the body from a sleeping state to an active one. Morning exercise should not cause fatigue.
- When doing morning exercises, the exercises should follow each other in a certain order , starting with the simplest. In order not to keep the exercises and their sequence in memory, you can use pictures that are presented in large numbers on the Internet or periodicals dedicated to a healthy lifestyle.
- An important nuance is the need to perform morning complexes in the fresh air. To do this, you must first ventilate the room. The air must be saturated with oxygen - this is a prerequisite for a complete transition from sleep to wakefulness.
- When performing exercises, clothing should be as light as possible, not restricting movement and not compressing the area where blood vessels and nerves pass.
- An extremely important parameter throughout the entire complex of morning exercises is well-being. It is necessary to monitor breathing and subjective sensations. As a result of morning exercises, there should be no muscle soreness, severe shortness of breath, severe fatigue and excessively frequent and strong heartbeat. Therefore, the duration and intensity of the exercises must be regulated independently, making sure that they do not cause discomfort.
The physical and adaptive capabilities of the body depend on many factors - the state of the cardiovascular system, the tone of skeletal muscles, the degree of activity of the nervous system. Therefore, the duration, intensity and other nuances of performing internal physical exercises are strictly individual. Moreover, there are a number of conditions when performing morning exercises is possible only after consulting a specialist.
