Advantages and disadvantages of morning classes
To begin with, let us draw your attention to the fact that after waking up, the human body remains at rest for another three hours. Exercising in the morning helps all muscle groups fully awaken.
The advantages of this time for activity include:
- Exercise is an impetus for increasing blood circulation, which, in turn, will be an excellent incentive for work.
- Exercising at this time promotes muscle growth.
- In the morning, excess fat is burned more actively, since the body has not yet received a dose of food and energy is taken from stored reserves.
- Physical activity on an empty stomach does not slow down metabolism; its speed still remains at the same level for a certain time after the completion of the activity process. It turns out that excess deposits continue to burn even after training.
There are also disadvantages:
May have negative effects on the heart and blood vessels. During sleep, the body is at rest; activity increases blood pressure and, accordingly, the heart rate. A weakened heart will not be able to cope with pumping blood;
- Exercising before meals can negatively affect the functioning of some internal organs.
- After any type of exercise, our body needs nutrients. There comes a feeling of extreme hunger, which can subsequently lead to overeating.
Morning workouts
Although, this may simply seem like a curse to you because not every person is born a “lark” or a morning troll. But there is a way you can wake up better, improve your mood, boost your metabolism, and prepare your body to build muscle and burn fat. You should leave your tension behind. And the best part is that it only takes a few minutes. And yes, if you want to thank me for this advice, I will accept cash, thank you very much.
On the other hand, I will teach you how to do it for free, in the hope that the world will become a happier and more amazing place. Or at least I will be able to reduce your level of unhappiness in the future.
Without further ado, let me give you examples of how your mornings can be different, more neural.
Neural? What?
The concept of Neural Morning (NMT - Neural Morning Training) is simple. It's a short 5-10 minute workout that is strategically programmed to wake up your nervous system, get your blood flowing, cause your hormones to explode, and introduce massive amounts of oxygen, thereby kicking your brain into performance mode.
I've been sharing this idea with clients for the last five years, but I don't claim to have invented it. This concept has many other names and has been used since the dawn of bodybuilding. If you read Arnold Schwarzenegger's latest Total Recall book, you'll definitely remember a couple of pages where he described his morning routine, along with other Olympians. John Romaniello practices something similar, calling it “nerve cell awakening.” Other trainers also use this technique, calling it differently. And if you talk to people who practice yoga, you will learn that many people use a sun salutation routine immediately after waking up.
No matter the name, the benefits are real. NUT exercises should be done immediately after you get out of bed and on an empty stomach. This, in turn, will boost your growth hormones and improve your insulin sensitivity.
Plus, because it's short, intense, and flexible, this workout triggers the release of endorphins (a chemical in your brain). In other words, you'll leave the house like you're the sexiest piece of meat on the planet.
Contraindications
If you do not have certain physical abnormalities and you feel excellent, then you can safely start morning sports activities. There is no need to be afraid of consequences in the form of health problems in your case.
If you have problems, you need to consult a doctor. He will be able to tell you which exercises you can do and which ones you should avoid.
Basically, there are no strict contraindications to morning exercises. Almost every person is able to perform simple exercises.
There are the following restrictions:
- A cold that is accompanied by high body temperature.
- Presence of bleeding.
- Inflammation.
- Problems with normalizing blood pressure.
- Presence of malignant tumors.
- Kidney diseases.
Nutrition before and after training
Some people prefer to train on an empty stomach, while some people like to eat a light meal before training. It all depends on the capabilities of each person. Those who prefer to exercise first, and then eat, must observe a time interval of about 20-30 minutes between processes.
If you feel dizzy and have no strength for physical activity, then in this situation it is better to eat a light breakfast half an hour before training.
Below we will discuss in more detail what you can eat depending on the time indicator.
What you can and cannot eat
Let's figure out what you can eat before physical activity.
Your diet should consist of protein foods and carbohydrates. Fats are not recommended for consumption. Fatty foods take a long time to digest in the stomach, which can cause pain, nausea, etc. Carbohydrates supply our body with a boost of energy, which will be consumed during exercise. Protein foods are the main sources of substances such as amino acids necessary for muscle function.
After physical activity, eating should not be delayed for long. The effectiveness of the exercises will be reduced. All the substances that the body receives during this intake will be used to restore the condition of the muscles and increase their mass. There will be no deposits in the form of fat.
What can you eat?
Carbohydrates can be taken in liquid form, such as grape juice. It is very important to eat protein foods after physical activity. The correct dosage is calculated based on the size of your palm - the food should fit in it, no more. Since the purpose of morning exercise is weight loss and muscle gain, you should not eat fatty foods. For example, if you plan to eat chicken, give preference to fillet. You can eat egg whites, not very fatty cottage cheese.
If you are faced with a choice of red meat, then dietary veal is an excellent option. You should eat fatty fish more often; it can be baked in the oven or steamed.
Coffee lovers are better off taking a two-hour break after exercise. This is what a sample menu looks like.
Sports nutrition and supplements
Sports nutrition helps the body receive all the necessary active supplements, taking into account daily training. It cannot replace a healthy diet, but is only a complement to it.
There are the following main types:
- Protein. These are protein-rich foods. They contain a minimal amount of carbohydrates. This diet is intended for both weight loss and muscle gain. This is a great option for snacking between meals.
- Gainer. This is a mixture consisting of proteins and carbohydrates. Helps build muscle and restore energy after a workout.
- Fat burners. They will only help in combination with physical activity. Accelerate metabolism;
- Amino acids. Such sports nutrition will help restore muscle condition and reduce soreness.
- Energy. Gives energy during strength training, adds endurance;
- Vitamins. Helps increase stamina and strengthen the immune system. Accepted as a course.
- Carbohydrates. After training, you can include fast carbohydrates that have a high glycemic index in your diet. Energy drinks and gels are suitable, and you can also purchase special bars.
Rules for an effective morning workout
So, what is the key to a successful morning neural workout? Having tested it with my clients over the years, I have formulated these guidelines to help you create your ideal routine so that every morning workout is effective.
The workout should be done immediately after waking up
This needs to be developed at the level of habit. You create an expectation of what your body should do immediately upon waking. He may resist at first, but with practice it will become easier.
I hear you whining. “Seriously: right after waking up?” Sure, you can go to the toilet and drink a glass of water, but that's about it. You can avoid spilling your coffee or burning your scrambled eggs if you start your day with a workout rather than, say, a cartoon.
You need at least one explosive movement.
To get your blood pumping, your muscle mass to increase, and your metabolism to speed up, you must include at least one explosive exercise in your workout.
Jump squats and lunges are obvious examples, but you can try explosive push-ups or tornado jumps, where you rotate 90-180 degrees as you jump.
There should be at least one static exercise in your workout
The stereotype that we are completely wooden in the morning is fully confirmed the moment we stagger out of bed. But anyone who's ever seen Flex Wheeler do the splits can attest that all athletes are amazingly flexible. The best way to achieve this flexibility is by constantly practicing it.
Examples of such exercises are Spiderman lunges (pushing your hips forward), Bulgarian split squats, Hindu push-ups (in video), and lateral lunges from below.
She must be fast and sweet
Remember that your morning workout is something you should want to do every day. You don't want to overdo it and feel tired for the rest of the day. The only thing worse can be a morning workout that will negatively affect athletic performance. As a general rule, your morning workout should not exceed 15 minutes.
It should suit your aesthetic goals
If you are a person who wants to build muscle and shoulders, your morning muscle building workout should focus on this. If you are a woman who wants to tone up her butt and chest, then focus your efforts on squats, deadlifts and abs.
If you don't know what exactly you want, oh well. So be it. My additional sub-programs are suitable for you, which my clients find most effective in achieving their aesthetic goals.
Correct technique and types of exercises
Professional athletes always monitor the technique of performing exercises and complexes. Failure to follow the rules is unlikely to lead to benefit, but on the contrary, it can cause harm.
By adhering to the required execution scheme, you will get:
- Load efficiency.
- Protection from damage.
- More endurance.
For beginners, to learn the correct technique, you can seek help from a fitness trainer or watch videos that are freely available on the Internet.
Example workout
Let's take a closer look at the main types of exercises for morning exercises, depending on where they are held.
At home
The program may include:
- Cardio training. This includes running, jumping rope, and energetic types of dance elements. A 15 minute run will be enough.
- Exercises for the upper region (arms, chest and back). Push-ups from a wall or floor, lifting your arms with weights at different body positions.
- Exercises for the abs. This could include crunches, a “climber” exercise, leg lifts from a lying position, or a static plank.
- Complex for the lower body (legs and buttocks). Popular types are squats, bent and straight leg abductions.
An example of a morning program at home:
- 1 exercise - jump rope: 3 sets of 1 minute (break no more than 20 seconds).
- Exercise 2 - push-ups: 3 sets of 10-15 times (break 20-30 seconds).
- Exercise 3 - static plank: 3 sets of 1 minute (rest 30 seconds between sets).
- Exercise 4 - squats without weight: 3 sets of 20 times (break 20 seconds).
- 5 final exercise - 1 minute of jumping rope.
In the gym
While in the hall, you can use all the equipment provided. For example, weights and dumbbells, balls, hula hoops, treadmills, orbitracks, etc.
The following exercises are suitable for men:
- Lunges with weights.
- Elbow plank.
- Side plank.
- Push-ups.
- Dumbbell press in any body position.
For women and girls you can use the following complex:
- In order to remove fat on the stomach and sides, you can use cardio equipment. Every gym has treadmills and cycling tracks.
- Prone or side plank.
- Push-ups, emphasis on hands.
- Lunges with dumbbells.
- Jumping.
Training Tips
In order to achieve the desired result, you must follow a number of rules. We have collected some useful tips for you.
Warm-up and stretching
Be sure to do a warm-up before training. This includes jumping and running. This helps warm up the muscles and increase blood circulation in the vessels. It is thanks to the warm-up that your muscles will be ready for physical activity, and the ligaments will not be damaged.
After finishing, it is also worth doing some stretching, this helps to quickly restore the muscle structure.
Sets and reps
Initially, 1-2 approaches will be enough. The exercise must be repeated 10-15 times in one approach. Then you can increase the number of approaches and repetitions depending on your capabilities.
Equipment
All exercises should be done only in special sportswear and shoes. This also applies to home workouts. Such equipment allows you to quickly remove sweat and provide access to air. Sneakers will help protect your feet and knees from damage.
Duration of training
For beginners, the first classes should start with 20-30 minutes, then you can gradually increase them. You can eventually work your way up to 60-90 minutes of vigorous exercise.
How many times a week
To begin with, you need to start with 2-3 times a week. Once your body is stronger and your endurance is higher, you can begin daily exercise.
A boost of energy or harm to health: the pros and cons of morning workouts
According to the Internet, successful people start their day with exercise. Tolk TV channel found out who prefers morning workouts and why
Barnaul resident Tatyana Ivankova has been running for a year and a half. The woman is confident that morning running allows her to get more involved in her work and achieve her goals faster.
“It gives you a boost of energy for the whole day. I am charged with positivity and a great mood. In addition, I believe that the brain works much better, this helps achieve certain goals, as well as health and appearance,” the woman said.
Despite the energy and good mood as a bonus, for example, morning running has its drawbacks: the body has not yet woken up and is not ready for physical activity. Rehabilitation coach Viktor Kuzyakin says that when exercising in the morning, the load on the body is enormous. Therefore, the warm-up should be thorough. However, even without this there are some caveats:
“The body is in a motionless state during sleep; accordingly, the spinal discs increase in volume by almost two and a half times, the joints are in a motionless state, the synovial fluid spreads very slowly through them, it is almost absent. And during morning training, there is a shock load on the joints,” notes the doctor.
Some athletes understand the pros and cons of exercising in the morning. But due to their work schedule, they are forced to train in the morning. Powerlifting elite Irina Zotova works a lot; in addition, she runs a farm and a vegetable garden. He says it takes 2.5 hours to train and he only has time for it in the morning.
“I work shifts until eight o’clock in the evening, and I just can’t do it, I don’t have enough time to train. Because of this, I come to train in the morning. And there’s enough time to practice calmly, when it’s not too hot, and then there’s the opportunity to do household chores,” said the athlete.
For some athletes, morning workouts are simply a habit developed over the years. Sports - in the morning, work - in the afternoon, rest - in the evening. And the body can no longer do it any other way.
“I really love morning workouts. After working in training, I get very tired and it’s hard for me to exercise,” said master of sports in deadlift Oksana Vodyanikova.
Morning workouts are still acceptable, but, for example, weightlifters are advised to work with light weights, and runners are advised to choose short distances. Strength training with heavy weights should be postponed until the evening, when the body has already had time to spontaneously warm up. Although everything depends not only on time and well-being, but also on training cycles.
Common mistakes
The most common mistake is poor nutrition. This should not be done; you need to eat right and drink properly, adhering to the calculated dose for weight loss.
Stopping training after not getting immediate results. The scales will not show you minus right away; here you need to show perseverance and determination. It is better to take photographs over a period, for example, once a week. You can see positive changes from them.
Most people focus on one type of exercise. This is not correct; it is necessary to work out each muscle group.
Is it possible to train late in the evening?
Unfortunately, late evening is the worst time for both strength training and weight loss. In particular, fat-burning training will be ineffective due to the presence of sugar in the blood (glucose levels decrease only 4-5 hours after the last meal).
In turn, strength training in the gym in the evening can cause problems with sleep due to overstimulation of the central nervous system - especially in the case of heavy barbell exercises and caffeinated pre-workouts.
If you have no other choice and can only go to the gym in the evening, plan a large meal 2 hours before your evening workout, so that only a light dinner is left after it. Also carefully study the composition of sports nutrition, making sure that it does not contain caffeine or other stimulants.
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Morning workouts on an empty stomach are better for weight loss, but before strength training for muscle growth, it is recommended to take a portion of a gainer in the morning. Training late in the evening is the worst option - the presence of glucose in the blood will block fat burning, and general fatigue during the day will not allow you to carry out strength training with maximum impact.
Reviews from those who have lost weight
We have collected for you several reviews of people who lost weight thanks to morning workouts, maintaining punctuation and spelling:
“I’ve been working out at home in the morning for more than 5 months. It’s more convenient for me because I’m on maternity leave and at this time my baby is still sleeping. I started working out without weights, then I connected them. I and those around me began to notice changes within a few weeks. I’m not going to stop there,” young mother Elena shared with us.
“I train in the morning, before work. I start running at 5:30 am. It’s more convenient for me, and I got my figure in shape, and a charge of good mood for the whole day,” writes Zhanna.
“Now I train in the evening. When the goal was to lose weight, I strictly followed the schedule - jogging in the morning, then a shower and a light breakfast. At the moment, it’s hard for me to train in the gym in the morning, although I know that it’s better to do cardio then,” the user chose to remain anonymous.
Morning workout tones muscles during a sedentary lifestyle
Long hours of vigil in front of a monitor at home and in the office spoil our posture, vision and muscle structure. Morning training dilutes the usual passivity and inertia, the muscles will remind you of themselves throughout the day - this will force you to tear yourself away from your favorite chair more often.
If these arguments have convinced you to exercise in the morning, do not forget about the main principles of exercise: a light breakfast, a good warm-up and the right time (at least 15 minutes after waking up).
Conclusion
To summarize, I would like to point out that to achieve your goal, it is not enough to limit yourself in food. It is also necessary to exercise. The time when you do this completely depends on your capabilities and desires.
We hope that all the information in the article was useful to you. you have defined goals for yourself and received answers to all your questions. If this is the case, then do not forget to share this article with your friends and subscribe, because there will be a lot more interesting and valuable things to come.
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