Everyone knows about the benefits of exercise, but not everyone knows that a healthy lifestyle begins with morning exercise. Yes, it’s morning, and this is an explanation.
First, the word “charging” already implies something good, isn’t it? Charge the body with energy is very important, especially if you’re not 20 years. With age it becomes harder to feel fresh and keep the body in good shape. And the sooner you start exercising, the easier it’ll be to keep in shape.
Secondly, the morning is the best time to charge the body with energy which will last for the whole day. It is morning exercise are the best means of awakening and formation of optimal daytime mode.
Many will say that they have no time at all there charging, still no use of them, cannot lose weight, and the muscles do not pump up. All this, of course, just excuses that come up with those who give in to laziness and not want to change their lives for the better.
Here we try to explain the importance of morning exercise, in order to reassure the doubters and to help beginners.
That gives us a morning exercise?
Let us consider the main advantages of morning exercise.
The awakening – the main task of the morning exercises. During sleep our body is resting, the heart rate slows down, blood thickens, lowers blood pressure, breathing becomes slow. When we Wake up our body needs time to restore the functioning of its systems and come in a wakeful state. With the help of physical exercises we help ourselves to Wake up, activating the flow of nerve impulses which enter the brain from the muscles and joints. Plus, exercise normalizes blood pressure and respiration, accelerate blood circulation. Thus the best way we prepare our body for the day ahead, during which we will have to solve different tasks.
Charging in the morning promotes better concentration, provides a good mood and healthy thinking.
The performance of a set of morning exercises helps to relieve mental tension, to adequately respond to external stimuli, significantly reduce the amount of stress and increase self-esteem.
Morning physical activity contribute to the production of endorphins, the hormone of pleasure and joy.
For those who want to lose weight, exercise in the morning – an indispensable condition, because it promotes the normalization of metabolism and a more rapid metabolism throughout the day, which means burning more calories. In addition, the body will gradually get used to the mode of weight loss: before awakening it would be to prepare in advance for upcoming exercises and Wake up will be much easier. You will Wake up without feeling sleepy.
Studies have shown that the morning sports improve sleep quality.
Especially morning exercise
Many as choose morning exercises running, however, frequently ignore the rules of the morning running:
No running immediately after waking up. Not only that, it does not bring the desired effect, so also harm the body – increases heart rate and blood pressure, which negatively affects the work of the heart.
You cannot run on an empty stomach. This increases the risk of infectious diseases due to low morning levels of immunoglobulin A, performs a protective function in the human body. It is recommended to run roughly two hours after morning meal. The norm for cheerfulness is the distance of 2-3 km.
Not to be confused morning exercises and strength training. If gymnastics contributes to the awakening of the body and gives energy, strength exercises the morning can harm the body due to heavy workload on the muscles and heart without special training. Exercises with dumbbells or a barbell, active stretching and Mahi can cause serious injury.
While charging, you can use light dumbbells, which performed some gymnastic exercises. It improves muscle tone and does not strain the body is under revival.
There are a few rules that will make morning exercises more effective:
Exercise outdoors or indoors with the window open. During charging, the body needs a lot more oxygen than when it is calm.
Workout clothing should match the air temperature. If the weather is warm, you can wear light clothes: shorts, t-shirt. If it’s cold, dress warmly: suited knitted tracksuit.
Physical exercise should match your age, physical ability and body features.
It is important to maintain the constancy of the level of stress. Not worth it one day to pace yourself a long race, and the next day to take a walk around the house.
The main elements of morning exercise
Morning exercise should be for duration of not more than 10-15 minutes. Start charging you can still lying in bed, reaching for his own pleasure. You can then continue the exercises sitting on the bed, and then standing on the floor. It must be the exercise of kneading and stretching the spine, muscles and joints.
Charging is in progress at a leisurely pace. Before you can drink a glass of water. This will help to Wake up the body and make the blood run faster. Watch your breathing. It should be smooth and deep.
Sitting on the bed (feet on the floor) lean forward, trying to reach the feet hands. Hold the flexed position for 10 seconds, then stand tall and repeat 4-5 times.
Place your feet shoulder width apart. Clasp your hands overhead with palms outward and reach up without bending back and keeping your head straight.
Perform for 2-3 minutes.
Standing on the floor, rotate the head and try to touch the ear to the shoulder. Make sure to keep the back flat.
Follow 3 head rotation in each direction.
Place your feet at a distance of 15 cm from each other and take the socks 20-30 times.
Arch your back raising his hands above his head, then slowly lower your torso forward and keep this position for 10 seconds. Leg and pelvis are tight, the spine is relaxed. Repeat 5-6 times.
Follow trunk bending sideways. Feel the tension of the lateral muscles.
Repeat 5-6 times.
With your feet shoulder width apart, perform twisting of the torso, as if trying to see what happens behind you. Get your hands down along the body.
Repeat 5-7 times.
Lie on the floor with straight legs. On the inhale bend your right leg and pull it to yourself. Head at the same time stretches to the leg. Then do the same with left leg.
Repeat 6-7 times for each leg.
At the end of the charge again stretch.
There are many exercises that are suitable for morning exercises. But remember that all you need is your mood. Before charging, tune it, feel like an integral part of this world, flower, awakening from sleep. Feel how with each breath in you allow the energy of life. Feel every part of his body, his internal force.