Is it possible to go to the gym early in the morning? Morning workouts: recommendations

Morning training is one of the most important for professional athletes, and for people who are for themselves. There are many exercise options, it all depends on the desired result. No sport or training course to bring the body into shape is impossible without morning workouts.

How to start

Morning workouts imply doing exercises not just in the morning, but immediately after waking up. At this time, the body is least susceptible to the effects of fatigue. The recommended time to start classes is an hour and a half after sleep. Of course, everyone has their own schedule of sleep and awakening, but in matters of sports, you should not pull. In accordance with studies conducted on the basis of the data obtained about the features of the biorhythms of the body, the most optimal period for training in the morning is eight to eleven hours. In the summer, you should start as soon as possible, because under conditions of high temperature the body gets tired faster. In addition, it is possible to get a Morning workout - this is a run, followed by the possible implementation of various exercises. Therefore, pre-select a suitable place to run. If you live in the megalopolis and you go far to the outskirts, the park is best suited. Usually in parks there are special routes, which run athletes.

Shoes should be light and comfortable. Clothing - suitable for the weather. If you are in the gym in the winter, dress as warmly as possible to get from your home to the training venue. After its termination the heated body can easily catch a cold. In the summer, you should always go out in a headdress, preferably light colors. It will seem to you that it is even hotter, but a cap or hat protects you from direct sunlight, reducing the risk of sunstroke.

Before going for a run should eat. Meal - no earlier than 40 minutes before the start. You should not get enough, but do not engage on an empty stomach.

Running

Before running, warm up is optional. Morning workouts should be such that you have the strength to do everyday things. Therefore, do not overpower yourself, trying to achieve results as soon as possible. The first jogging should last no more than thirty to forty minutes. The pace you pick yourself. It should be such that you can run without a strong shortness of breath. While running, you must constantly monitor the movement of the body.

  Arms should be bent in elbows at right angles. During each hand swing, the wrist should be held near the thigh. The elbow is thrown back so that the fingertips are behind the back. When swinging forward, the hand should not be raised above the chin.

Wellbeing

Morning workouts should energize you for the next day. Therefore, even if you are a professional athlete, leave the main burden on the evening. While running, you should always pay attention to your well-being. The main thing - the movement, not the result. Therefore, in which case you can always stop. The result of each run should be recorded (the distance and time to overcome it) so that you can later observe the progress dynamics. Increase the distance per kilometer every week. While running, you can listen to music, this makes it easier to carry the tension. Keep your back and neck straight for even breathing. When the head is tilted backwards or when it is strongly bent forward, the air gets worse into the lungs.

Warm up

Every morning workout begins with a run. Exercises follow after it. Even if you are hot, you should not take off your clothes before warming up. When the body is hot, you can easily chill the nerves. Warming up is always top to bottom. That is, the first exercises are aimed at warming up the neck, and the last ones for warming up the feet. Cervical vertebrae play an important role, so they need to stretch their heads. Next comes the back and hip joint. They knead the slopes, arm flutters (rotational) and circular movements. Feet warming up with gymnastic stretching. However, before long-term flexibility exercises, a little training should be done to prevent muscle strain.

Drawing up a program

The morning workout program should be designed in such a way that there are periods of maximum load and rest.

  It is best to break such periods into weeks. Each week should alternately include all types of exercises on different muscles bodies on different days. The week of maximum load should be no more than once a month. If you are preparing for some kind of sporting event (for example, a marathon), then the peak week should end two days before. But do not exhaust yourself. If you feel that you have become very tired, take a break.

Morning workout for weight loss

If the main purpose of your class is to reset overweight, then you should add some special exercises and equipment.

First, wear as warm clothes as possible before your run. You can even wrap the torso in a plastic bag for a short time. All exercises should be done with short breaks. During such a workout, the body will actively sweat and, accordingly, lose fluid. Take water with you to avoid dehydration. After some time after class you need to eat well and drink hot tea (preferably green).

All people have their own physiological characteristics, and the possibilities are also different for everyone: someone can afford to do it only in the morning, someone is ready to train in the evening. Let's look at the pros and cons of both cases.

Pluses morning workout

1. Marked decrease in appetite
     British scientists conducted a survey among those who make morning runs. As it turned out, these lucky people almost all day could not have the feeling of hunger, or it was easy. There is an assumption that such a morning exercise contributes to the suppression of appetite, or, to be precise, suppresses the formation of hormones responsible for the desire to eat.

1. Fat deposits easier to burn in the morning
     As you know, carbohydrates during a workout are burned in the first place, and only after the 20th minute of intense exercise our body begins to receive energy from fat. Therefore, as a rule, it is necessary to allocate at least 40 minutes for training! But scientists have identified the following trend: if you study in the first half of the day, then 20-30 minutes will be enough. The fact is that until 5 o'clock in the afternoon the body is set to active energy consumption, incl. and fat. And after this time, the metabolism begins to slow down, which leads more in replenishing the spent reserves.

1. The risk of injury is significantly reduced.
   The University of Toronto claims that the feeling of fatigue will pass much faster, and the muscles will recover better. Researchers observed 3,000 people involved in sports in the morning, and found that their pulse recovers 20% faster than their “evening” trainees. And judging by the blood test, it is safe to talk about the minimal trauma of muscle fibers.

Cons of morning workout

1. No time for breakfast
     It is no secret that training on an empty stomach can lead to fainting. But then there is a problem: not everyone can get up 2-3 hours earlier to prepare breakfast and eat it. However, there is a loophole: you can drink sweet coffee or tea with chocolate, natural juice, dried fruit, banana and so on. For a light and quick breakfast, this is what you need.

1. Thickened blood
     By itself, your blood will be thick in the morning, because you haven’t eaten all night, drank, and practically did not move. In addition, there will be a shortage of fluid in the body. Thus, lack of fluid leads to thick blood. It turns out that during morning physical exertion you overload the heart, because it is much easier to pump liquid blood. There is a way out of this situation: just drink 1 or 2 glasses of water and after 10-15 minutes you can safely begin to train.

1. The body is difficult to wake up in the early morning
     Your brain and the body as a whole will still “sleep” for a while after the ascent. In addition, blood circulation is slowed down, and it is difficult for lungs to deal with it immediately. Be sure to start exercise with a warm-up, gradually increasing its load. If you only try yourself in the early birds, then do not lean directly on the heavy loads. It will be enough to start a simple walk, swim, ride a bike, unpretentious charging.

Pluses evening training

1. Exercise causes the metabolism to accelerate
     Well, there's nothing to say here! In the evening, metabolism slows down and everything that you eat before bedtime will inexorably affect your figure, which cannot be said about the morning meal (the opposite situation). That is why moderate exercise stress, due to which there is an acceleration of metabolic processes, will become a lifesaver for those who do not wish to gain weight and do not starve.

1. After training, fat continues to be consumed.
   It really is! For more than 10 hours, your muscles will continue to consume energy for their recovery. Those. having a good workout in the evening, you will lose weight the next night! And this is probably the main advantage of evening workouts.

Minuses evening workout

1. Fatigue after a hard day
     Not everyone can force himself to go to the gym or swimming pool, or another type of training, if the working day is hard, full of stress. Here people are divided into those who do not find enough motivation to go in for sports after work and those who are really very physically tired during the day. Both those, and others are compelled to refuse miraculous evening trainings.

1. Problematic sleep
     As you might have guessed, intense training may be the cause. The “injected” organism will not be able to sleep for a while.

1. Significantly increases appetite.
     There is an opinion that this is an indication that the training is chosen incorrectly. The key here is either its intensity or duration. In this regard, experts suggest either to ease cardio, changing his walk, exercise bike, ellipsoid, or reduce to 40 (in some cases up to 30) minutes.

Total

In the end, I would like to add that, having analyzed, in everything, you can reveal your “for” and “against”. In the case of the choice of training time - the same. We advise you to carefully evaluate the information presented and, based on your own capabilities and preferences, make your choice. Successes and productive trainings!

​Question:due to certain circumstances, I will have to postpone my training process from evening to morning. I don’t really worry about it, but I’m still wondering if this is fraught with something? I surf the Internet to find at least some sane information regarding morning workouts in the gym (what to do, what not to do, how to deal with nutrition, supplements, volume, etc.). Any recommendations?

Answer:as for the morning workouts (namely, with resistance), we need to pay attention to several things. The first is eating, at this point there are various variations. In the morning, the level of glucose in the blood is low, therefore not all people can “squeeze the most out” of themselves.

So take something inside (ideally so that there are carbohydrates with protein) before training - a good idea (I note that there are studies that showed if you take carbohydrates / proteins before training, then it will be more anabolic than if you train on an empty stomach). However, there are those people who feel good in training and without the morning meal.

But suppose that you are the person who still needs to eat in order to conduct a quality training. Here another problem pops up that people are not okay during exercise, if their food is still in their stomach. At the same time, there are those who can eat well, go to the gym and will feel great. Sometimes it depends on the type of training: if you train with a low number of repetitions and a long rest, then this is one thing, but if you trained in the metabolic style and with a short rest between sets, this is different.

You should know that to raise the level of sugar in your blood to a normal level, you do not need a large amount of food, and I do not recommend eating enough before exercise. A little bit of protein, carbohydrates and everything else is not required. But what if you are not able to cope with even a small amount of food? Then think about the liquid form of food. A glass of skimmed milk (or low fat), or a carbohydrate / protein mixture to deliver carbohydrates and amino acids to your system, while not being in any way in your stomach during exercise.

This is with regard to the first nuance. Now, as for the training process itself. Studies have shown that the most the right timeWhen people demonstrate optimal performance, it’s after three hours you wake up, which gives your body time to warm up / warm up after sleeping. But such an approach can be problematic for people who train directly in the morning. Imagine if you train at 7 am, then you need to wake up at 4 am. Not an option. So how to wake up the body?

Hot shower is one of the ways to warm up, this kind of passive heating of the body. But realizing that you need to do a more substantial warm-up, as the workout occurs in the morning, not in the afternoon or in the evening, when you are already warm. This means that you can apply a cardio session before your main workout and you will probably need more warm-up approaches before your work approaches. Of course, you can take some kind of stimulants, there will be nothing shameful in this.

It should be borne in mind that adaptation to your morning activities may occur. So within 2-3 weeks you can customize your training process, you don’t need to hurry and chase the progress. In the end, the body will adjust (there are people who have achieved their goals, while exercising early in the morning). Even the circadian rhythms of the body adapt to training planbut it takes time. At first, you can reduce the volume and intensity slightly, but after a few weeks you can return everything to your axes.