What is morning exercise?
Morning exercise is not strength or endurance training. Morning exercises should be enjoyable and not tiresome. Morning exercises help maintain and strengthen health, tones the body and improves performance. It is enough to do a few exercises that you will do just a few minutes immediately after waking up for your life to completely change.
How does morning exercise help? Morning exercise tones the body, has a beneficial effect on the psyche, creates a good mood, vigor and confidence in one’s strength. People who regularly do morning exercises reduce blood pressure, improve metabolism, blood circulation, heart muscle function, as well as the functioning of the central nervous system and musculoskeletal system. Morning exercise is necessary for everyone, but especially for those who engage in mental work and lead a sedentary lifestyle.
What should morning exercises be like?
The main content of morning exercises is various general developmental exercises of general and local impact. They are performed one after another with a short break. The nature and pace of exercise should be appropriate for age, gender, health and physical fitness. Elderly and sick people should consult a doctor first and avoid difficult exercises that involve holding your breath, vigorous jumping, arm movements, and sudden bending. Exercises should have a complex effect on different parts of the body, have different intensity and amplitude. The complex should include exercises that shape posture and promote breathing.
What should be included in a morning exercise routine?
A morning exercise routine should include about 6-10 exercises. Beginners should limit themselves to a minimum number of exercises. The selected exercises in the complex are arranged in a certain order: exercises to improve breathing; posture exercises; general exercises on different muscle groups - arms, shoulder girdle, back, stomach, legs; flexibility exercises; Individual strength exercises may be included. Stretching and strength exercises should be in the second part of the complex - after breathing, posture and general exercises.
How to do morning exercises?
Regardless of how much or how little time you can devote to morning exercise, do it slowly, calmly and without rushing. If time is short, choose fewer exercises. Typically, morning exercises do not require additional equipment, but the exercises can be performed with small dumbbells, balls, sticks or a jump rope. Each exercise is repeated 4-8 times, flexibility exercises until barely noticeable pain, strength exercises until slight fatigue. The duration and load of the complex is increased gradually, but not earlier than after 2-4 weeks.
Where should you do your morning exercises?
For morning exercises you don’t need a lot of space; a room with an area of 2 square meters is enough. The room should be well ventilated. It's great if you have the opportunity to exercise outdoors.
What should you wear for morning exercises?
You can also do morning exercises without clothes or in what you slept in. If you do choose special clothing, it should be light, breathable, and not restrict movement. After training, a cool water procedure is recommended - shower or scrubbing.
Very briefly about morning exercises.
What you do in the morning will belong only to you. Exercise in the morning is more effective than exercise in the evening and fits better into your daily routine. After the morning bustle, a pleasant feeling of satisfaction and pride appears, which helps to eat right during the day, successfully get out of stressful situations and maintain a good mood. The morning rush is the best start to the day and ultimately influences many of the decisions we make throughout the day.
How to start morning exercises?
It is very easy to start morning exercises, it is more difficult not to stop and continue it every day. The right start is important precisely because of the continuation. If you start exercising too quickly, with the wrong load, it will create a feeling of "mission impossible" and you will probably not be able to do more than 2 or 4 morning exercises. If you want to continue this beneficial activity for a long time and without interruptions, it is important to start it right.
A good start is one that brings joy, satisfaction and the desire to continue. Set yourself not achievable goals, but goals that are easy to achieve.
One of the simplest goals is to do 1 minute of exercise for 7 days in a row. At first it may seem funny, but after a week you will understand that exercising regularly is possible and not at all difficult. On the eighth day, extend the exercise for another 1 minute. Keep up the good work, and in about a month you'll be able to call yourself a seasoned morning exerciser.
Note. Before you begin any regular physical activity, including morning exercises, you need to find out your fitness level.