Many people prefer to train in the morning because it is convenient. You can have time to devote time to the body before work, and not after, when you are already tired after a long day. In addition, morning workouts – popular cliché, trend. Many films show just such a component of the life of the main characters. They were joined by bloggers who run or do yoga in the morning. But training in the morning can be harmful if you don't know some of the nuances of how our body works.
estet-portal.com will tell you how to exercise in the morning to be healthy.
- Exercising in the morning: benefits and potential harms
- Who and when exactly is it better to train in the morning
- Workout in the morning: how to play sports so that do no harm
Exercising in the morning: benefits and potential harms
Morning sports improve the emotional state of a person – charge hormones of joy for the whole day! Their body produces in the process of training. In vain, people who love sports and lead an active lifestyle feel happier. In addition, morning workouts have been proven to improve sleep.
Read also: Instruction: how to learn to get up early and increase the productivity of your day
However, this type of activity in the morning can also be harmful if you overdo it, choose the wrong activity, do not prepare for it. In this case, the following is possible:
1. Injuries. Unheated muscles cannot cope with loads, which is fraught with dislocations and sprains. The work of the heart may also be disturbed – and you will feel bad. If this happens suddenly, you can fall and get injured.
2. Increased risk of heart attack. If you regularly load your heart with hard workouts in the morning, this can end very badly. The heart muscle is simply not ready for such loads.
3. Joint damage. An unheated body is not yet ready for physical activity, the joints are not yet so well saturated with blood. Therefore, the risk of serious injury increases.
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All this does not mean that training in the morning – extremely harmful activity. This can happen if you play sports incorrectly, do not follow the recommendations of specialists. What? read more about this!
Who and when exactly is it better to train in the morning
The concept of "morning" happens different. And if for one person it is six in the morning, then for another – not before nine. Our daily routines differ at least because there are owl people, and there are – larks. The former try to avoid early rises, the latter – active since six o'clock. That is why someone will start studying at half past six, and someone – at ten. What time is better to choose for training, is it harmful to play sports very early?
There are no definite answers to these questions. It all depends on the biological clock of a particular person. But doctors have calculated an approximate scheme of morning workouts that will not harm. It looks like this:
• rise – at six o'clock;
• 30-40 minutes for breakfast and warm-up;
• the workout itself an hour after breakfast.
Wake up too early – until 5 am – not suitable for sports, because from 3 to 5 in the morning the deep sleep phase passes, without which the body will not fully recover
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Exercise in the morning: how to do sports so as not to harm
Not everyone has time to train in the evening – What can I do to make my morning exercise more beneficial? First of all, do not overdo it in the intensity of the workout. If you are exercising on an empty stomach, give up strong and intense loads. This is due to the fact that after sleep and without eating, your body is practically deprived of energy. Excessive zeal can result in poor health.
Otherwise, training in the morning requires compliance with the following rules:
• you need to sleep at least 8 hours – then by morning awakening the body will fully recover;
• you need to wake up at least half an hour before going outside, and better – per hour;
• planning an intense workout – have breakfast at least an hour before;
• increase the load gradually.
If you want to do morning workouts, – This is a mild aerobic exercise or warm-up. But with the power ones you will have to wait – they are best done in the afternoon.
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