Exercising In The Morning - Choosing The Right Strategy
There are some unique
and qualitative benefits of morning exercise, but going to a workout session
is one that you can do consistently because everyone is different and body requirement for a workout is different. There are many studies which show that
if you do some exercise in the morning, you will be in a better mood all-day
and you will have more energy throughout the day.
Is It Better To Workout In The Morning or Night
It is better to do
morning exercising as it is easier to commit and do before completing the day’s
responsibilities.
In the evening, many
people feel tired after work or school. It can be difficult to find motivation
or time to exercise. Morning exercising helps in better relaxation than at
night, as it can also increase energy, which makes it difficult to fall asleep.
In addition, different
times of the day may be best for different types of exercise. For example, an
intensive spin class may be ideal in the morning, while a casual yoga routine
may be more practical at night.
If you want to start
your morning workout routine, consider the following benefits.
- Amplify in physical activity
with morning exercising
One of the unique
benefits of the morning exercising are it keeps its effect throughout the day
with your body activity and momentum. It is proven thru study in Medicine and
Science in Sports and Exercise that morning exercise is associated with greater
agility throughout the day.
Just in case of
running, after running for 45 minutes in the morning, participants showed
increased physical activity over the next 24 hours.
If you are trying to live a more active
lifestyle, morning exercise is the best foot forward
Morning workouts usually
mean that you are less likely to get distracted. When you first get up, you
haven’t started dealing with the day-to-day list. You are also less likely to
receive phone calls, text messages, and emails.
With less distraction,
you are more likely to follow along with your workout.
In summer, working in
the morning will feel more comfortable, as the hottest part of the day is from
10 am to 3 pm. During this time it is recommended to avoid outdoor exercise.
If you prefer outdoor
activities, it is best to wake up early in the morning and work, especially on
very hot days.
A morning workout can
set the tone for a healthy day.
In a 2018 study
published in the International Journal of ObesityTrust Source, 2,680 college
students completed a 15-week exercise program. Each week consisted of three
30-minute sessions of cardio.
Students were not
asked to change their eating patterns. Nonetheless, those who stick to the
program made healthier food choices, such as eating less red meat and fried
foods.
The study was not
conducted for the best time of day, but the findings suggest how exercise can
induce healthy eating. Working out early can help you make healthy choices
throughout the day.
A morning workout can
be a better match for your body’s hormonal fluctuations.
Cortisol is a hormone
that keeps you awake and alert. It is often called the stress hormone, but it
only causes problems when it has too much or too little.
Typically, cortisol
rises in the morning and falls in the evening. It reaches its peak by 8 am.
If you have a healthy
natural morning cycle, your body may be more primed to exercise at this time.
Regular exercise is
excellent for boosting energy and reducing fatigue. When you work outside,
oxygen and nutrients travel to your heart and lungs. It improves your
cardiovascular system, endurance, and overall endurance.
Exercising early can make you feel more
energized throughout the day
Physical activity
improves focus and concentration, regular if you do it. But if you have trouble
concentrating during the day, a morning workout may be just the right choice.
A study
published in the British Journal of Sports Medicine found that morning exercise
improves attention, visual learning, and decision making.
In the study,
participants completed an 8-hour round without a long sit-down with a 30-minute
morning walk on the treadmill. Some days, they also took a 3-minute walking
break every 30 minutes.
Days with morning the exercise were associated with better cognition throughout the day, especially
when combined with regular breaks.
Physical activity is a
natural remedy for stress. During exercise, your brain makes more endorphins.
Morning exercises are
a great way to start the day on a positive note. You will also feel a sense of
accomplishment, giving you an optimistic outlook for the day.
Is Morning Exercise Better For Weight Loss?
Yes, morning exercise
does help in reducing excessive fat. According to a study published source, it
may be best to lose weight early on with different easily adaptable exercises.
In the study, 10 youth
exercised in different sessions in the morning, afternoon, and evening.
Researchers found that 24-hour fat burn was highest when they exercised before
breakfast in the morning.
If you want to lose
weight, morning exercise can help.
Morning Workout
Routine
A morning workout
routine depends upon the individual to individual but it is better to follow a simple but regular regime which includes your own body weight and minimum in
house workout equipment.
For starting with
simple movements that produce big results. Start with moves that strengthen and
stretch your entire body while getting your blood pumping but that is a bit
less intense.
- Start your morning exercise
with a Warm-Up & Stretching
Warm-up with dynamic
stretches – active activities that warm and flex the muscles you are using,
such as leg kicks, walking lunge, or arm swings. however, give it about
10-15 minutes to activate your muscles and increase your heart rate.
Regular push-ups are a
great step towards building peak, shoulder, and tricep strength. It also
develops a rigid core and is probably the best alternative to a bench press, so
if you can’t do regular push-ups, you can keep your knees on the ground to
reduce the amount of resistance.
Planking is an
excellent abdominal and basic exercise. It not only acts as rectus abdominis,
but also other abs muscles and core muscles, which run from the pelvis as well
as the spine to the shoulder.
Regular Plank
exercises are good to ensure that you keep your core strong and stable.
One of the most common
abs exercises- crunches help you build muscle. But they only work the
abdominal muscles. This intense muscle isolation makes them a popular workout
for people trying to get ripped abs. It also makes them ideal for strengthening
your core, which includes your lower back muscles and diagonally.
Jumping jacks is a
calisthenics workout where you have to jump up widen your leg, either hand up
or in a clapping position return back and repeat. It helps to burn calories and
tone up your muscle.
Burpees work on almost
every muscle in your body. Squatting and kicking backs work your feet. The
plank of the hand serves as your arms, chest, and shoulders. The combination of
back kicking and planking makes your lower back work. And almost every part of
it, but especially the plank, you need to use your belly to brace yourself.
Workout with Skipping The rope is a great cardiovascular exercise and the benefits are enormous and
wholesome. Jumping Rope is one of the forms of cardio exercise to full-body
warm-up. It’s an intense exercise that burns calories per minute.
This is important not
only for shedding extra pounds but is also effective for toning your body.
Skipping rope workout is also good fun – which is an important factor for any
exercise because then you will be motivated to continue.
Best Morning Workout
Based on my personal
experience and routine, morning exercising should be short, simple, and just
enough to get the blood flowing and boost your energy levels.
One of the simple
forms as follows suggested for the beginners (with proper stretching and
warm-up )
Jumping Jacks (x 2 set
) 60 sec/set
Push-Ups – (x3
set) 10 reps/set
Squats (only your body
weight)– (x1 set ) 15 seconds
Plank (Regular) – (x1 set)
20-45 seconds max.
Skipping Rope –(x1
set) 5 mins
The above morning workout plan is based on my routine and can be modified upon individual will
and capacity with expert guidance.
Exercise In The
Morning For Weight Loss
In addition to the
correct diet, exercising is the most common strategy used for those trying to
shed extra pounds. It burns calories, and it plays an important role in weight
loss.
Morning exercise has
been linked to many other benefits, including improved mood, stronger bones,
and a reduced risk of diseases.
What Exercises Burn The Most Belly Fat?
There are some basic
and intense cardio-related to morning exercising, which can be included within
your morning workout session:
- Push-Ups
- Jumping Jacks
- Squats
- Plank
- Crunches
- Skipping Rope
- Burpees
FAQ: Exercising In The Morning
Q. Is exercising in the morning better?
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