Morning exercise 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 morning exercise make a big mistake and deprive themselves of the opportunity to get a great benefit for the body in a few minutes.
The benefits of exercise immediately after waking up
Many people feel lethargic in the morning and some stiffness in their movements after waking up. Morning fitness exercises help to get rid of these unpleasant sensations, and also have such a positive effect on the body:
- provide an increase in strength and activate, increase efficiency. This occurs due to exercise of the cardiovascular system and breathing during morning exercise. More oxygen enters the body, which stimulates physical activity as well as brain activity;
- stimulate weight loss. Increasing 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 improve the work of all systems;
- help organize your daily routine 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 to their usual routine;
- improve mood and increase resistance to stress. Hormone production due to physical activity normalizes the functioning of the nervous system. And if yoga is used as a morning exercise, then a person learns to concentrate and relax, as well as to think positively, which favorably affects the quality of life in general.
There are many types of morning exercises, so each person can be guaranteed to choose the most suitable physical activity and elements of comfortable training for himself. When choosing a cargo, you need to focus on the following aspects:
- there should be enough time for exercise, which is usually not enough in the morning, so the charging schedule should be formed taking this factor into account;
- after a morning workout, you should feel happy, not tired. Therefore, physical activity should be effective but adequate, so that you do not feel exhausted throughout the day.
Walking as a form of exercise for weight loss
Walking is the most natural aerobic exercise for people and the easiest way to lose weight. The following facts speak in favor of using walking as a morning workout:
- while walking a light load is placed on the joints and muscles, so the risk of damage to health and injury 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 like morning workout;
- you can walk on the way to work and achieve the desired effect, just do 20-30 minutes, so morning walks are the best option for very busy people who do not have time to perform a groupfull of exercises. ;
- to increase the load, you can use weighing agents, which are suitable for both special sports equipment and bags for work and shopping.
Yoga as a morning exercise
The benefits of yoga - the ancient Indian practice of exercising body and soul - can hardly be overstated. Develops flexibility, body coordination and strength of mind and leads to inner harmony. Appropriate meditations, asanas and breathing techniques are used for this, which contribute to weight loss. In the morning exercises, if you wish, you can include any of the components of this practice or all in combination.
As morning warm-up exercises, you can use the yoga asanas that make up the Sun Salutation complex:
- The attitude of prayer.
- Pose with arms raised.
- Stork pose.
- Knight Pose.
- Mountain pose.
- Worship pose with eight points.
- Snake pose.
- Cat pose.
- Mountain pose.
- Knight Pose.
- Stork pose.
- In the end - a prayer pose.
If you wish, you can perform any other yoga asana, but it is always recommended to complete the warm-up with Savasana (or Complete Relaxation Pose).
A set of basic exercises for morning exercises
Performing strength training exercise in the morning contributes to a large calorie intake and strengthens the muscles of the whole body. Thus, with the help of morning exercises, it is possible to achieve body elasticity due to muscle training, to develop strength and endurance and to achieve a stable and safe weight loss.
A basic morning workout with strenuous physical activity can consist of such effective exercises:
- The neck turns. Lying on your back and keeping your head straight, you should first turn it in one direction, trying to touch the clavicle and shoulder with your chin, and then the other. By including this movement in your group of morning exercises, you can get rid of excessive tension and stiff neck muscles.
- Body rotations. Sit on the edge of the bed, place your lower limbs on the floor, then turn your body to the right, bringing your right hand as far back as possible and placing your left on your right thigh. Once you have stretched the lateral muscles to the maximum for 30 seconds, you should turn your body to the other side and stretch in the same way.
- Tilt sideways. Stand up straight, it is convenient to place the lower limbs, and the upper ones - to lift and fix the lock on the head. Then you should tilt your body to the side, trying to stretch the lateral muscles as much as possible for 30 seconds. After completing this exercise to stretch and thin the sides in one direction, you should repeat it leaning in the opposite direction.
- Squats. Stand up straight, place your upper limbs on the belt, at the back of your head or in front of your chest, place your feet shoulder-width apart, and do a squat, lowering your pelvis to the level of your hips parallel to the floor. By including squats in your fitness workout, you can quickly raise your buttocks and strengthen your lower extremity muscles.
You can add variety to this set of exercises with the following workout moves:
- rope jump for 5 minutes at a speed of 100-120 jumps per minute;
- "Bicycle" exercise to work the press and leg muscles;
- a set of exercises with forward and lateral strokes (10 repetitions each);
- push from the wall or from the floor, focusing on the toes or knees, depending on the level of physical fitness.