Morning exercise is a great way to boost your energy and mood for a new day. So do you know how to practice correctly? What mistakes are easy to make that prevent the practice from giving satisfactory results?
Read the following article to make morning exercise become a good habit, helping you increase your health and relieve stress!
3 energetic morning exercises
Start your day with simple heart rate exercises. Even just 15 minutes of jogging you can help train your heart muscle to be healthy and prevent heart-related diseases. In addition, morning exercises also keep the body toned and help the brain function better.
Let’s refer to and apply the simple exercises below!
1. Back bend
2. Wall Angel
1. You don’t eat before morning exercise
Food is a source of energy for the body to function. So if you do exercise on an empty stomach, you will most likely experience a state of cravings for the next meal.
Nutritionist Reema Kanda of the Hoag Orthopedic Institute in California points out, “When you wake up from a long night of sleep, your body burns off everything you eat at night, because So your blood sugar is very low energy. Your body will have to use stored carbohydates, even glycogen, to provide energy for the body to function. As a result, you will extremely crave, especially the sweet cravings will invade you so that you can regain the lost glycogen stores and increase blood sugar.
Correct mistakes by:
As early as 1 hour before exercising, eat a snack that provides 100-200 calories containing protein and carbs. You can also eat a banana with pea butter, some yogurt, and whole grains.
If you don’t have an hour to finish eating before exercising, put that light breakfast in the refrigerator the night before, set your alarm clock, and wake up an hour earlier to eat breakfast. You can then get back to bed and really only wake up in the morning and start your workout time.
2. Sleep less than 8 hours before morning exercise
It is very commendable that you can wake up early tomorrow to exercise, provided you have had 8 hours of sleep before.
Lack of sleep can cause hormonal changes that will make you more hungry than usual. A study by the Mayo Clinic has shown that if you sleep less than every 80 minutes the night before, the hormones leptin and ghrelin responsible for stimulating hunger will become more active and so chances are you will eat another 550. calories for meals compared to normal.
Correct mistakes by:
Everyone’s sleep will vary widely, but you can apply the following rules: If your exercise forces you to wake up an hour earlier than usual, the night before, do go to bed early more than an hour!
3. You eat too much carbohydrates after you exercise
Experts believe that what you eat after exercise will greatly affect your appetite for the day. The type of carbohydrates you take in is really important, whether you will use them to replenish the depleted glycogen stores or provide more protein for muscle recovery after they are depleted.
High-dose refined carbohydrates cause insulin levels in the blood to rise and cause blood sugar to drop, which in turn persists throughout the day.
Correct mistakes by:
Within an hour of your workout, eat some snacks or a full breakfast depending on how long and when you ate your previous meal.
Either way, you still need to get enough protein and unrefined carbohydrates, such as whole grains, fruits and vegetables.
The combination of carbs and protein will quickly revive and restore muscles. So your body will have no reason to continue craving.
4. You do not drink enough water during morning exercise
It is very easy to confuse hunger and thirst. After each practice you will feel very thirsty. This is inevitable because after 8 hours of sleep, you did not drink anything, but after waking up you still sweat.
Correct mistakes by:
Drink a glass of water or a cup of coffee before exercising. This is one of the best before and after eating tips you need to know. Remember that your post-exercise urine should be a light yellow color, not a dark yellow color. Once you get to the gym, make sure you drink water first and drink regularly. Never drink only when you are thirsty, drink before your thirst strikes.
5. You eat too few calories
When you exercise in the morning, you will feel like you want to load fewer calories into your body. Insufficient food in the morning will result in when you are hungry you will most likely end up eating a whole large pizza, even if you only have a little intention to eat at first.
Correct mistakes by:
Eat nutritious meals: Unrefined carbs, fiber, protein, and healthy fats. It’s best to get at least 1,200 calories to avoid hunger after exercise.
10 ways to help you exercise in the morning
Another issue that many people are concerned about is how to combat sleepiness to wake up and practice in the morning. The following 10 tips will help you get motivated and overcome the “temptation” of your beloved bed:
1. Set clear training goals
Every Sunday night, schedule your workout for the coming week. For example, remind yourself that, next week, you’ll wake up at 6 o’clock on Monday, Tuesday, Thursday, and Friday and go for a 3 kilometer run before going to work. Planning your exercise schedule means you are making an appointment for yourself. You can write these down or bookmark them on a schedule.
2. Set up songs that are fun to practice
Music is the biggest source of mornings. If you have a great playlist on your phone, tablet, personal music player…, you can easily wake up in the morning. Research has shown that listening to music while exercising can help you think more positively and relieve fatigue. You should listen to fast-paced songs at the beginning of your practice and when you’re about to end your workout move on to songs with a slower, softer tone.
3. Prepare everything for the evening before going to bed
To wake up and exercise on time, you need to have your clothes and exercise equipment ready in the evening before going to bed. This means you won’t waste time getting ready in the morning and will help you get ready for the workout. One disadvantage of morning training is time is limited – so make it a habit to avoid wasting time searching for sneakers or preparing gear each morning.
4. Do not leave the watch by your side
Instead of leaving the clock and alarm phone right next to you, put it out of your reach and remember as far as possible. That way, every time the bell rings, you have to get out of your bed and turn it off. You’ll be more awake when you get out of bed and can immediately get dressed for a walk in the neighborhood or for a morning workout.
Another tip is that if you set music as an alarm, set one of your fitness-related songs to keep you excited.
5. You need time to wake up
At first, it may be difficult to wake up and turn off the alarm clock and then go back to sleep instead of waking up to exercise or walking. But after a week or two, your body will automatically adjust to your morning workout schedule and it will be easier to wake up to exercise. That’s because when you practice regularly, you sleep better. From there, it will be easier for you to wake up in the morning.
6. Make an appointment with friends to exercise in the morning
Having one or more people you practice with is a great thing and a lot more fun. You should plan to exercise with friends at 6 a.m. or go soccer at 7. It is a fact that you will not be able to sleep fully knowing that someone is waiting for you.
7. Make friends with many people at the practice site
If you don’t have friends to practice with, you should get to know some people in the gym or at the park. This will motivate you to wake up and go to exercise because you know those people are always training in the morning and they will wonder if you miss 1 or 2 sessions. It is a social element that helps you get up early and exercise. If you are lucky, there will be a chance for you to meet your “half” at the training site.
8. Reward yourself for your efforts
If you meet your goals and can wake up 4 in 5 days to practice for an hour, reward yourself on weekends, like getting your nails done, watching a new movie with your friends, or play basketball. You can buy a new sportswear or soak in hot water and relax, read a book. Do the things that motivate you, and see that as what pulls you up and out of bed every morning to exercise.
9. Tell everyone about your exercise plan
Thanks to facebook and instagram, you can let everyone know about your morning exercise plan. Please post this plan on facebook. When you do that, it’s hard not to follow. You can also use social media to show pride in your accomplishments. You can show off to your friends that you’ve swum 16 laps or jogged 5 kilometers before work. They will certainly be amazed at your performance and that is the motivation to keep practicing.
10. You should look forward to a great breakfast
After your workout is over, enjoy breakfast and make it great as a reward for yourself after your workout. But remember, you can’t destroy your training results by eating a high-fat breakfast. If you eat a healthy, healthy breakfast like eggs and vegetables or oatmeal with fruit and beans, it will motivate you to work out again.
Hope the above suggestions will help your practice achieve the best results. Morning exercise can be great if you are persistent and the right way.
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
You may be interested in the topic:
Source link < Morning exercise: Exercises, common mistakes and notes > HealthCPN.com