Morning: “for”
Appetite decreases throughout the day Scientists from the UK compared data from surveys conducted among runners. It turned out that those who ran in the morning felt less hungry during the day than fans of evening jogging. Scientists have suggested that morning exercise suppresses the release of hormones responsible for appetite. This means that for those who tend to overeat, after a morning workout it will be easier to cope with the habit of chewing something all the time.
It is easier to burn fat in the morning. During physical activity, carbohydrates are first consumed and only after twenty minutes of movement do the muscles receive energy from fat. That is why long workouts, no shorter than 40 minutes, have always been recommended for weight loss. However, recent research from the American College of Sports Medicine shows that just 20-30 minutes of exercise in the first half of the day is enough. In terms of fat burning effect, this will be identical to 40 minutes after lunch. The reason is that until 17 o'clock in the afternoon our metabolism is set to consume energy, including fat. And after 17 hours the intensity of metabolic processes fades away, hormonal and other systems are already focused on replenishing reserves. Therefore, in the morning, stubborn fat deposits are more easily consumed.
Lower risk of injury After a morning workout, fatigue goes away faster and muscles recover better, says a new study from the University of Toronto. Doctors observed 3,000 people who were passionate about fitness and found that after morning training, the pulse returned to normal on average 20% faster than after evening training. In addition, a blood test showed that with the same intensity of training, microtrauma to muscle fibers and associated blood changes in the morning occur less frequently.
Changing the rhythms
Research shows that a person can change their circadian rhythm, for example by waking up to an alarm and eating at the same time. Scientists have also found that people who consistently exercise in the morning can “teach” their body to be ready for physical activity at that time of day. Volunteers who were used to working out in the morning felt less strong and focused during the evening workouts. Experts say that this rhythm adjustment is especially important for athletes who are preparing for specific competitions. They recommend rescheduling training for the exact time of day when the competition will take place.
Morning: "against"
You won't have time to have breakfast. Exercising in the morning on an empty stomach is ineffective and can lead to fainting. Without breakfast, you only have enough energy for light exercise. So what, get up two hours earlier, eat and wait an hour for breakfast to digest? This won't suit anyone. True, you can drink sweet tea with a piece of chocolate, coffee with sugar, juice, eat a banana, a handful of raisins or dried apricots. These products will be absorbed while you are getting dressed.
Thick blood You did not drink for at least 8 hours during sleep; during this time, some water was excreted in the urine and, possibly, in sweat. Once the fluid is gone, it means the blood has become thicker; increasing its circulation in such an “undiluted” form means overloading the heart and veins. Therefore, before training, be sure to drink 1-2 glasses of liquid and wait 5-10 minutes for the moisture to be absorbed.
In the morning, the body is still asleep. After sleep, blood circulation throughout the body is slowed down, the lungs are narrowed, and the nervous system is inhibited. Therefore, it is necessary to start charging with a warm-up, gradually increasing the load. Beginners are not recommended to give themselves serious exercise such as running or strength exercises in the morning; it is better to take a walk, ride a bike, or swim.
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Benefits of Morning Exercise
After waking up, the human body remains in a state of sleep for some time: the lungs are constricted, the nervous system is inhibited, and blood circulation is reduced. Therefore, it is not recommended to give yourself a serious load in the morning. Long distance running and strength exercises will be a real test for the body. You risk getting injured or causing an imbalance in your internal systems.
But exercise is a universal and useful option for morning activity. A set of simple but effective exercises will tone your muscles, improve oxygen saturation of the brain and internal organs, and speed up metabolic processes. Even if after this you have to sit all day in the office, then at least in the first half of the day calories will not accumulate, but will be burned, which is necessary for losing weight.
Photo: How to do exercises in the morning correctly
Charging has fundamental differences from other types of loads. Its goal is to fill you with energy for the whole day. Strength training and cardio exercises exhaust the body, after which the only desire is a well-deserved rest. Charging is a set of warm-up exercises for joints and muscles.
Unconditional advantages:
- allows you to cheer up in the morning;
- saturates with energy and positive emotions;
- strengthens the immune system;
- increasing physical endurance;
- takes little time, unlike other types of physical activity.
Evening: “for”
Physical activity speeds up metabolism As you know, in the evening the metabolism slows down, which is why a chocolate bar eaten for breakfast will have almost no effect on your figure, but a cake at dinner is immediately found in the waist area. Moderate physical activity is a good way to speed up your metabolism. However, the load must be moderate, no records!
At night after training, fat will be consumed . It is known that burning calories does not stop when the workout ends! By inertia, the muscles continue to consume energy for recovery for at least another 12 hours. Now imagine that after your workout you ate a light dinner and went to bed. There is no more food, new energy is not coming in, which means the body will be forced to turn to stored fat. And so on until the morning. And in the morning, metabolism also has no time for reserves, which means weight loss is inevitable!
Compiling a set of exercises
Choosing the right exercises is not difficult. If the exercise lasts 15 minutes, then the first 5 should be spent on warming up. Next, start exercising to strengthen muscle tone. You should start your warm-up by walking around the room. At the same time, the abdominal muscles should be tense. Supplement your walking with arm movements. The ideal end to the warm-up is jogging in place or jumping jacks. More dynamic exercises follow.
Photo: Morning exercises: a set of exercises
For the neck:
- tilting the head to the right and left;
- forward and backward movements;
- slow circular rotations.
For hands:
- Photo: A set of exercises for the hands
; circular movements of the hands; - circular movements of the hands, “clasped” into a lock;
- rotation of the shoulders - first alternately, then with both shoulders together;
- circular movements with straight arms;
- rotation of the arms bent at the elbow - first “inward”, then “outward”;
- rotation with elbows (arms bent, fingers touching shoulders).
For the body:
- bends - feet shoulder-width apart, fingers need to touch the floor and fix the position for a short time. If stretching allows, then you need to touch the floor not with your fingers, but with your palms;
- Photo: Exercises for the core
hip rotation - feet shoulder-width apart, hands on hips, movements should not pinch muscles or nerves and cause pain; - bend to the side - feet shoulder-width apart, raise your right hand up, left hand remains at the waist, bend to the left. Then we change hands and perform the same action. This exercise puts stress on your back, if you feel a lot of tension, the number of repetitions should be reduced;
- turns - bring the hands into a “lock”, perform rotating movements with the body. The feet should not be lifted off the floor; we alternately turn the body to the right and left sides.
For legs:
- Photo: A set of morning exercises for the legs
of the swing - we raise our legs up one by one, you can do it both forward and backward; - swings to the sides - lifting each leg 15 times;
- circular movements of the knee joints;
- squats – deep squats without lifting your heels from the floor.
Evening: “against”
Fatigue after work Not everyone can force themselves to do exercises or go to the pool after work. Some people don’t have enough motivation to break the usual pattern and do something active in the evening, while others are really too tired physically.
After a workout, you really want to eat. Experts from the Swedish School of Sports and Health Sciences believe that this is an indicator of an incorrectly chosen workout. It was clearly either too intense or too long. Replace running with a walk, aerobics with an exercise bike. Shorten the session from an hour to 40 or 30 minutes.
Scientists have named the best time of day for exercise
For the new study, published in May in the journal Diabetologia, researchers from the Institute of Health Research at the University of Australia in Fitzroy, Australia, and several other institutions decided not only to compare the effects of varying the timing of exercise, but also to take into account the diet of the participants.
Men who were generally healthy but already overweight were selected. The volunteers were examined - their aerobic fitness, cholesterol and blood sugar levels were checked. The diet the participants were given contained approximately 65% fat, as the researchers wanted to learn how timing of exercise might affect fat metabolism. For this purpose, the volunteers were divided into three groups. The two groups were required to train daily, at 6:30 am and 6:30 pm respectively. The third control group continued to lead a sedentary lifestyle.
The exercises for the morning and evening groups were identical: they alternated short, intense interval training on exercise bikes on one day with lighter, longer exercises on the next. Five days later the first control tests were carried out.
The results were somewhat alarming. After the first five days of eating fatty foods, the men's cholesterol levels increased, and the levels of "bad cholesterol" - low-density lipoproteins (LDL) - worsened. In addition, tests showed the presence of markers associated with metabolic and cardiovascular problems.
The study found that morning exercise did little to mitigate these effects. Volunteers in the group who exercised in the morning showed the same elevated cholesterol levels and markers indicating metabolic failure as the control group.
At the same time, evening exercise reduced the negative effects of poor nutrition. Those who exercised later in the day showed lower cholesterol levels. In addition, their blood sugar levels remained stable throughout the night while they slept.
“Evening exercise reversed or reduced the adverse changes in metabolism that accompany a high-fat diet,” The New York Times quoted Dr. Trin Moholdt of the Norwegian University of Science and Technology, who led the study in Australia as a visiting investigator, as saying. At the same time, morning exercises did not improve metabolism.
Scientists don't yet know why later workouts were more effective than morning workouts for improving metabolic health. The researchers hope to continue their research and also study the effects of exercise timing on women and older adults, as well as the relationship between exercise timing and sleep.
At the same time, Dr. Moholdt emphasizes: the results of the study in no way mean that morning workouts are harmful. “Any exercise is better than no exercise,” says the scientist. “However, exercising later in the day may have unique benefits for improving fat metabolism and blood sugar control, especially if you are eating a high-fat diet.”
