How to do exercises in the morning. How to do gymnastics correctly

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A quick morning exercise will help you feel energized every morning. 15-20 minutes every morning, and within a week you will notice that it is easier to get up in the morning, your mood improves, and your body becomes toned. Doing a set of exercises in the morning is a habit like shower, coffee, breakfast. A person should be taught to do exercises in the morning from childhood. Otherwise, read our article. We'll talk about exercises for exercise in the morning, as well as how to develop such a wonderful habit.

And, as we know, the best regeneration for the body is to sleep. And this must be absolutely protected, sleep must be 8 hours a day, and it does not matter whether you sleep at night or during the day. Overnight training - what about the experts? There is a lot of research on learning time. It is these cycles that regulate body temperature, blood pressure, metabolism and many other body functions. The standard daily rhythm is daytime vigil and nighttime sleep. This does not mean that it cannot be adjusted to suit individual needs.

Yes, such a rhythm is considered innate, but a person is capable of changing it. The adaptation process will take an average of one month, but eventually the body will begin to function in accordance with your needs. The general schedule of the school day is as follows. Of course, this is a fairly simplified diagram, but it shows one important thing - sleep lasts 8 hours.

During sleep, all processes in the body begin to occur more slowly, the blood thickens, and the heartbeat slows down. This process continues to operate after waking up for 2-3 hours, sensitivity, reaction speed, and mental performance are reduced. To get into a state of wakefulness, a short morning exercise is necessary.

Now let's look at what a person's training schedule should look like. The above scheme continues to include 8 hours of sleep and 8 hours of professional work. It also adapts all functions and physiological functions to this rhythm. The effect of night training on the body.

Working out at night affects the body the same as at any other time of the day, as long as you maintain the right rhythm. In fact, training time is not very important. The most important thing is the comfort of the coach. The daily rhythm is completely disrupted, such a person does not rest. And since there is not enough sleep, that is, regeneration, then the training will not give results. After some time in this mode, the body simply “turns off the power.”

Daily exercises in the morning allow you to completely normalize the body’s condition in just 15-20 minutes, increase overall tone, normalize metabolism, and strengthen the immune system.

Benefits of morning exercises:

Providing physical tone for muscles;
Regular morning exercises are the key to weight loss;
Improved blood supply;
Combating hypokinesia syndrome (irritability, drowsiness, fatigue, bad mood);
Helps regulate appetite;
Increases mental abilities, concentration;
Sets you in a positive mood;
Promotes sound sleep;
Reduces the risk of joint diseases;
Promotes the production of the hormone of joy - endorphin.

Differences between morning exercises and other exercises

Remember, exercising in the morning is not a morning workout. There is no need to perform complex exercises, use exercise machines and weights. The purpose of exercising in the morning is to awaken the body and fill it with energy for the whole day. Training is necessary to tense the muscles, after which rest is required.

And he will take what he deserves, that is, sleep. With that said, as long as the physical therapist maintains a normal rhythm of the day and sleeps a certain number of hours, night training affects the body like any other. Training at night - how to train?

The answer to this question is simple - just as difficult as at any other time of the day. And the delighted bodybuilders practiced at night. There are athletes like Arnold Schwarzenegger, Boyer Coe and Chris Dickerson. A well-planned day and strict adherence to a few rules allowed them to achieve huge results. Because we still respect and admire them.

Many people also include running and strength exercises in their exercise routine in the morning. This takes a lot of time. Exercise in the morning lasts no more than 20 minutes, this is enough to warm up your joints and muscles.

Of course, you can include strength-type exercises in your morning exercises. This is recommended to be done with sufficient physical fitness, after consultation with a doctor and trainer. But still, the optimal time for strength training is after lunch. In the morning you should do exercises.

To avoid putting your body through heavy stress and harming yourself, you need to sleep, and it doesn't matter whether you sleep during the day or at night. It should also be taken into account that after training you will not be able to fall asleep immediately, so the training time should be set at least two hours before bedtime. Also remember to feed correctly and deliver the right amount of energy - this principle applies to everyone, not just night trainers.

How do you love God? - You would be ready to practice as much as possible and become the second Khodakovskaya, but you don’t have time in the world for this. You are studying, you are working, you are a mom or a lady from home with a lot of responsibilities and the last thing you want to do in your free time, that is for 15 minutes when everyone gives you peace of mind - sweat in a sports bra to look great. Let's put it this way: after a day's work, you don't even have the strength to do it.

Rules for doing exercises in the morning

It is important to do morning exercises correctly, following certain rules for constructing a set of exercises in the morning:

Be sure to do a warm-up to increase blood flow to the muscles and prepare them for further stress. This could be running in place for 5 minutes;
Before you start exercising every morning, drink a glass of water;
Breathe deeply and calmly;
Don't make any sudden movements. All movements must be smooth;
Don't overwork yourself. If you feel that you are already starting to get tired, then complete the exercises. As a rule, exercise in the morning lasts 15-20 minutes;
Turn on your favorite music. It can be both invigorating and calm;
To complete your morning exercises, take a contrast shower.

Many people make the main mistake of morning exercises - excessive load and intensity. Try to avoid this. You must remember that exercise in the morning is aimed at toning the body, and not at increasing muscle mass. If you perform a set of exercises in the morning, overloading yourself, this will cause fatigue and exhaustion, and not vigor and a surge of strength.

So what do you do to be slim, fit and beautiful when you simply don't have the time in the world? We just need to change our habits a little. Because they have a lot of responsibilities and stress going on in their heads and many important and less important things that they have to do. Because sometimes they just don't have the strength.

Well, or they just don’t like to sweat and get tired, which effectively puts them in motion, hinders them and makes the gym run like cats out of water. However, there is a way to maintain a great figure - or help you get there - without spending five hours a day working out. It's a given that you won't look like Mel B or those who adjust their tights in old men's tights, but at least your body will be a little athletic and you'll hear construction workers whistling as you pass by.

The most important criterion for morning exercises for the body is regularity. It is the daily performance of the best exercises for exercise in the morning that will help you become more active, more cheerful and slimmer.

Neck exercises

The morning exercise routine begins with a neck warm-up. The following exercises should be repeated 7-10 times:

Turn your head slowly to the right, then to the left;
Tilt your head forward and back;
Perform rotational movements with your head, first clockwise, then counterclockwise;
Open your mouth and start shaking your head quickly from side to side.

Exercises in the morning for shoulders and arms

For clarity, we present exercises for exercises in pictures:

Try to implement one thing: tightening your stomach. As quickly as possible, tighten your stomach. But great! No one is caressing each other or there is slight tension in one muscle. You feel that the entire surface of your stomach is hardening. Hold on as long as you can, release for a second and repeat. After a few days you will do this unconsciously. No one sees it, you don't sweat, you don't get tired, and your muscles work. Of course, there will be no radiator after this, but if you are at a healthy weight, you will notice a difference in the appearance of your abdominal cavity.

Clasping your hands in a “lock”, perform rotations;
Make the same rotational movements first with your right shoulder, then with your left;
Perform quick arm swings;
Place your arms in front of your chest, perform the “scissors” exercise left and right;
To warm up your elbow joints, bend your elbows, holding them at chest level, and rotate them in different directions.

If you are losing weight and dieting then you should, although it really depends on the person. Everyone will tell you that the best ass squats. Be systematic and do them daily, starting at fifty and eventually reaching two hundred. And now two things: don't forget to do them well. We descend at right angles, not lower or higher. Knees and legs are at the same level, we don't bend our legs in a strange way, as if we were on the set of an Antichrist movie. Second: take a break from time to time, but for God’s sake, not every day or every other day - don’t overdo it.

Nutritional Features

The debate surrounding the advisability of eating before exercise continues. Proponents of an early breakfast rightly note: after intense training, the level of glucose in the blood sharply decreases, and along with it, the supply of glycogen decreases. The result may be a hungry faint. Opponents of breakfast before exercise argue that eating early slows down the process of burning fat, and you should eat after training. The veracity of this thesis is confirmed by research in recent years.

To find out how exercising on an empty stomach helps you lose weight, scientists from Harvard University conducted an experiment among three groups of volunteers. The first team first went to the gym, and then to the dining room. The morning of the second group, on the contrary, began with breakfast, followed by a half-hour training session. Still others did not try to exercise at all, but only ate. The result of the month-long experiment was weight loss among participants in the first two groups. The growth of muscle mass in active subjects was approximately the same. Those who started exercising on an empty stomach lost more weight, as they lost 30% more fat than those who ate breakfast before physical activity.

You need to decide when to eat - before or after exercise - individually, based on the characteristics of the body and training. When the morning begins with 10-minute exercises, you can do without breakfast - drink a glass of slightly sweetened water. If you exercise for 20–40 minutes, glycogen consumption increases, so it’s better to start the day with a light snack. Breakfast can consist of a banana or a handful of dried fruits, a glass of juice diluted with water or herbal tea with honey.

After a morning jog or gymnastics, you must eat, but after 30 minutes. It is best to have complex carbohydrates and proteins for breakfast. An approximate list of products could be as follows: a slice of bran bread, a glass of drink, porridge with water or bran. Such a menu, on the one hand, will preserve the weight loss effect, on the other hand, it will charge the body with energy.

Morning exercises for the body

A quick morning exercise must include exercises for the torso, each of which should be repeated 5-7 times:

Place your feet shoulder-width apart and begin to bend forward. The task is to reach the floor with your hands. This may not work the first time, but if you do morning exercises every day, the results will come quickly. It is important to stay at the maximum point for a few seconds. All movements must be smooth;
Place your hands on your waist and your feet also stand shoulder-width apart. Tilt first to the right, then to the left;
Rotate your torso. To do this, bend your arms at the elbows, place them in front of you, and lace your hands into a “lock.” Do not lift your feet off the floor;
Place your right hand on your belt, extend your left hand above your head and stretch it towards your right. Then switch hands.

Morning exercises for legs

Do 10-15 squats. Watch your back, it should be straight;
Place your feet wider than shoulder-width apart, do 7-10 deep squats;
Swing your legs back and forth, left and right;
Circular movements of the knees left and right;
Jump.

It is known that after a month of such exercises, it is worth finding another one to prevent your knees from slipping, so you can sit back and sit instead. And after thirty days - squat again. It appears that they have practiced all parts of the body and have forgotten about this particular body.

Well, it's time to remember these poor calves and move them around a little - just so there's no shame like putting on a skirt or a tight tube. This is a banal exercise: we stand up straight and float on our toes. Every day two episodes thirty times. It all depends on what time of day suits us. If you have time and energy after work, you can practice in the evening. However, if you're only dreaming of catching the couch during this time, consider waking up an hour earlier and doing a workout before leaving the house.

Stretching exercises

The final stage of the set of exercises in the morning should be stretching:

Sit on the floor with your legs extended together in front of you. The task is to reach your chest with your knees, and grab your feet with your hands. It may take you several workouts to achieve this. Hold in the maximum position for 5-10 seconds;
Sitting on the floor, spread your legs as wide as possible. Bend first towards your right leg, then towards your left leg.

How does morning exercise affect the body?

It sometimes takes several hours for the human body to emerge from sleep. Is it worth talking about the well-being of a person who “invigorates” himself with a cup of coffee with a cigarette and reading news from some gadget. For those whose work involves sitting in an office, minimal physical activity in the form of exercise is simply necessary.

When is the best time to exercise, morning, afternoon or evening, if we want to lose weight, lose belly fat and burn fat as much as possible. Some people exercise in the morning and find it very enjoyable. But for most, the idea of waking up an hour earlier than we absolutely should is upsetting.

Assuming that those who create the problem by some magical means are kept out of bed at an early hour, there is another obstacle to overcome - think about exercising on an empty stomach. Putting it off for a while, there are many reasons to practice in the morning, but there are also some reasons that you might be better off waiting.

Exercise improves blood circulation and saturates the blood with oxygen, thus increasing tone and mood. After a correctly selected set of exercises, a person feels awakened and receives a long-lasting boost of energy. Physical activity helps activate the central nervous system, as well as the senses and vestibular apparatus, preparing the body for the challenges of the working day. Having made morning exercises a way of life, a person will soon feel an improvement in the condition of muscles and joints, notice an acceleration of metabolism, increased endurance, loss of excess weight, positive changes in the functioning of organs - lungs, heart.

Let's look at the advantages and disadvantages of morning exercise. Increasing your metabolism with morning sickness can help you burn more calories throughout the day. - Increased fat burning. Due to the lack of glycogen, our body can reach fat reserves for energy. “It releases an endorphin enzyme that allows you to start your day better, in a more positive way.” - Act like a cup of coffee and wake up. “They provide a more consistent exercise plan because there are no distractions.” — Makes time to exercise by getting up early. – Improves well-being throughout the day. - Allows you to train despite the heat during the summer - in other cases this can be difficult.

If exercise in the morning becomes regular, after a while the minimum load becomes insufficient, and a desire arises to engage in some kind of sport or fitness

Anastasia Egorova,

Difference between exercise and training

Morning exercises are light physical activity, comparable to hygiene procedures in the morning. If a person has managed to make it regular, there may be a need to increase the load. There are several ways to satisfy this desire:

Some experts believe that daytime exercise is best from a physical standpoint. Improved quality thanks to hot body. - Slight risk of injury due to hot muscles. - Get rid of daytime stress. — The exercises seem much easier than in the morning. - The exercise is convenient - you can practice, for example, during your lunch break. — It’s easier to find a partner to exercise with. - They can reduce the amount of food they eat - they will allow you to minimize a large lunch. - They can reduce your appetite, after training you usually don’t want to eat much. - They allow you to maximize muscle strength and endurance - studies have shown that the best time for training and endurance is from 15 to.

make the exercises more difficult;
go to the gym;
take up another sport.

The goals of training in the fitness room and exercise are completely different. A morning set of exercises is a relatively light physical activity, its purpose is to invigorate a person before the working day. Actually, the word “charging” comes from the word “charge.” During training, a person wastes energy, and after it he is unlikely to want to work. Therefore, gym classes should be postponed until the afternoon. It takes three times as much time to train as it does to exercise.

Time restrictions - work, school. — There is often no work after work. - Researchers have found that light work during the afternoon is worse and may affect performance. - The machines tend to be full between 5 and 6, which can make exercise difficult. - During the busiest part of fitness clubs, some devices have time limits.

For some of us, this is the perfect time. From the point of view of lung function, temperature, and hormone levels, the best time for exercise is about an hour. The threat that something befalls us is less than during the day, but greater than in the morning. — Too much evening exercise can cause sleep problems. —Exercising outdoors in the evening is more dangerous. - Evening exercise does not provide the benefit of burning calories after exercise because metabolism drops sharply after sleep.

When to do exercises before or after meals. The difference between charging and other types of loads

The benefits of morning exercises are obvious: such exercises help fight hypokinesia syndrome, which is expressed in bad mood, irritability, increased drowsiness, decreased tone, fatigue and lethargy.

However, when considering when it is better to do exercises: in the morning, after lunch or in the evening, it should be noted that it does not need to be turned into a workout. Charging is called that precisely because the goal is to charge the human body for the whole day. The same exercises that are performed in the gym are aimed at straining muscle tissue by exhausting your body. After such training, the body needs rest, as a lot of strength and energy have been spent. Without certain preparation, you can even harm the body.

Many people prefer to run in the morning, combining running with other strength exercises aimed at the muscles of the arms, abs and others. This type of training lasts longer when compared to regular exercise. Therefore, this type of load does not apply to morning exercises. Exercise is usually called a set of physical exercises that are aimed at warming up muscles and joints.

It can also be done in combination with strength training, but their quantity and duration should be determined individually, based on physical fitness, the amount of free time and the desire of the person. Therefore, when answering the question of what time is best to do exercises, the training schedule will also be important.

Morning exercise rules

When starting exercise, you should remember a few rules so that exercise brings maximum benefit.

Strong physical activity is harmful immediately after waking up and sudden movements, so you need to start with smooth rotations, turns, and bends.
It is better to perform exercises after some activity (not immediately from bed).
Before a set of exercises, it’s a good idea to drink a glass of water.
Do exercises on an empty stomach, before breakfast.
For morning exercises, you can use rhythmic music.
If gymnastics is more like stretching, it is more logical to turn on calmer music.
Clothing for exercise should be comfortable.
Charging should be done in a ventilated room, with an open window or vent (depending on the season).
After gymnastics, it is advisable to take a shower.
Correctly performed exercises should leave behind a feeling of vigor, not fatigue. Otherwise, you need to reduce the load.

Drinking regime during training

You need to play sports according to the rules, for example, drink a lot even when you don’t feel like it. It is advisable to start training with a glass of water. Then drink a little every 15 minutes. Why is this necessary? When performing exercises, the body loses a lot of fluid through sweat. Due to dehydration, the overall health of the athlete worsens. Initially, there is a feeling of dry mouth and a feeling of thirst. Then there is a loss of strength and dizziness. With prolonged lack of water, irritability increases and appetite disappears.

Thus, it is not so important whether you exercise before or after meals. The main thing is to follow the rules of training and nutrition. In addition, you should pay attention to your food intake and the dishes on your table: the diet should be balanced, and the timing should comply with the recommendations of professionals.

How to choose exercises?

A set of morning exercises is an individual matter, but there are general principles that should be followed when forming your exercises. These are bends and rotations with different parts of the body, squats and breathing exercises, stretching and bridges, planks and push-ups. You need to choose your exercises based on your own feelings. Charging shouldn't be boring.

Here are some exercise options for gymnastics in the morning:

To strengthen the muscles of the neck and head (tilts left and right, back and forth; circular rotations - perform smoothly).
For different parts of the arms (rotations with hands clenched into a fist; rotation of the shoulders - together and alternately; rotations with the elbows and forearms; swinging the arms.
Loads for the entire body (bending forward - as low as possible; bending to the sides with the upper part of the body; rotation with the pelvis.
Exercises for legs (swinging legs back and forth, to the sides; squats; knee rotations).

The complex can be diluted with exercises with a hoop, expander, jump rope, abdominal pumping, exercises with light weights (dumbbells 1-5 kg), running in place.

Each exercise is performed 8-10 times. The intensity and complexity increases gradually. The starting position for all exercises is hands on the lower back, feet shoulder-width apart. All turns, tilts, and rotations should not be sharp.

How to start?

It's never too late to start doing exercises in the morning, even if you are of retirement age. For some people, life is just beginning at this age. Now is the time to take care of the health of the body. Doing morning exercises is much cheaper than treating endless cardiovascular diseases, joints and bones suffering from hypokinesia.

To start exercising, it is better to choose a vacation time, because often a working person simply does not have enough time in the morning to exercise. In any case, you can’t force yourself. The impetus for starting classes should be a powerful motivation for recovery, weight loss, self-improvement, and increased productivity of the working day. There are always many reasons to start something.

How to do exercises in the morning. How to do gymnastics correctly

Even a beginner can easily get used to the complex and achieve his goal if he does the gymnastics correctly.
When this process reaches automaticity, it is possible to experiment and try to select different options for morning physical or universal exercises. The procedure for properly performing exercises in the morning:

Regularity is the key to success; you won’t be able to see changes in just a few sessions. It will take time for the body to readjust and get used to the new schedule. At first you will feel extremely tired, because you will have to wake up earlier than usual. When adaptation takes place, it will become clear that morning exercises charge you with vigor, which will accompany you throughout the day. At this pace, it is easy to complete all the planned tasks and still have energy left until the evening.
Effective charging is the one that brings results. There is no need to overload the body; morning exercises should be appropriate to your age and physical abilities. If the first time you can’t do it the way it should be according to the standard, don’t despair; each person needs time to do it accurately.
It is better to do morning exercises in the fresh air or in a ventilated room throughout the year. When physical exercise is performed, blood circulates much faster, breathing quickens, and heart rate increases to 140-150 beats per minute. At this time, the body needs to receive a good portion of fresh air.
There should be no embarrassment or discomfort when performing the workout. Clothes should stretch well and not interfere with blood flow. In the summer, open suits, shorts or T-shirts are suitable so that the skin can breathe calmly. With the onset of coolness, it is advisable to wear light pants and a jacket.
Exercising in the morning is beneficial for children and adults; it is necessary to instill a good habit from childhood. In company, time flies and it will be much easier to get used to the new rhythm of life.

How to develop the habit of doing morning exercises?

Reschedule your morning. Remove things from your to-do list that can be done in the evening.
Set your alarm 15-20 minutes earlier than your usual wake-up time.
Replace the habit of lying in bed after waking up with exercise.
A set of morning exercises should be written down on paper.

If a person manages to make exercise part of his daily regimen, he will very soon notice positive changes:

work productivity will noticeably improve, since with the acceleration of blood circulation, the supply of oxygen to the brain improves, therefore, the activation of mental activity;
improved blood flow also improves metabolism, which is so necessary for weight loss;
the person becomes more disciplined;
Regular physical exercise has a general strengthening effect on the body and strengthens the immune system;
the functioning of the heart, lungs, and blood vessels improves significantly;
a person suffering from physical underload is irritable.

All these points become a reality as soon as the smallest physical activity enters a person’s life, which he will soon want to increase. Exercising in the morning is a necessary minimum to help you feel young and vigorous until old age.

So when is it better to do exercises, in the morning or in the evening?

According to verified scientific data, morning exercises burn excess calories more effectively; accordingly, you can get rid of excess weight much more effectively by doing exercises in the morning. If you do 20 minutes of exercise in the morning, it will be equivalent to 40 minutes of the same exercise done in the afternoon.

The explanation for this phenomenon is elementary. The fact is that the human body uses energy more intensively until 5 o’clock in the afternoon, but after this time it goes into energy saving mode.

Morning exercises for the whole day will relieve you of the feeling of hunger, since during its execution the hormone responsible for appetite is suppressed. Morning workouts help the body recover faster and reduce the likelihood of injury.

However, morning exercises also have their pitfalls. You have to get up much earlier. In addition, exercise will be effective only after breakfast, and most ordinary people tend to refuse the first meal. Unfortunately, training on an empty stomach cannot bring any benefits. In addition, in the morning, human blood has a thicker consistency than in the evening; accordingly, physical activity increases the load on the heart and blood vessels. To avoid these risks, you should eat a light breakfast and drink a few glasses of water before your workout. They will help make the blood somewhat thinner. Morning exercises begin with light exercises that gradually become more difficult.

So, as if by chance, we answered your question about when is it better to do exercises before or after meals?

But morning is not the only time of day that is suitable for exercise. Evening workouts also speed up your metabolism, which slows down after 5 p.m. Thanks to evening exercise, the body will continue to burn calories even during sleep, since the muscles recover after physical training for about 12 hours.

The only disadvantage of evening exercises is that setting yourself up for additional exercise at the end of the day is not always easy. The body already gets tired enough during the working day, and certain difficulties may arise with sleep after evening workouts. Therefore, it is better to train 3 hours before bedtime.

Experts say that in order for a good morning to be not only good, but also healthy, you need to do morning exercises. And with the folk wisdom that how the morning begins, the whole day will be like that, there’s no point in arguing. Not many of us are used to working out after sleep, but let's see what morning physical activity can give us.