Selecting effective exercises before bed for weight loss

The best option to achieve results is training in the gym. But not everyone has this opportunity due to lack of funds and time. And some even prefer home workouts for the sake of convenience.

If the goal is to lose weight, it is recommended to choose the right set of exercises that will help you lose excess weight and form a beautiful, athletic body.

In this article we will talk about the features of evening exercises for weight loss.

Are exercises before bed beneficial: features of the effect on the body

Athletes know that the main thing is a well-established regime.

It includes not only the sleep and wakefulness routine, but also the regularity of eating and training. But the best time for serious physical activity is the first half of the day, when hormonal levels and the functioning of the body as a whole contribute to this.

Not everyone can exercise in the morning or afternoon. Work and accounting interfere. But in the evening, after finishing all their work, people often find a little time to take care of themselves.

The level of exercise in the evening should depend on how late the exercises are performed.

If you do heavy weight training or exhausting cardio training, you may have problems with your health and well-being. The bottom line is that such movements will sharply increase the heart rate, and accordingly, problems with falling asleep may appear.

In the evening, it will not be a full-fledged workout that will be useful, but something like exercise. It will help you achieve the desired result:

• speed up metabolism;
• overcome fatigue when it comes to moral and psychological stress;
• relieve the spine, especially if it has been in a sitting position all day;
• relax the muscles;
• normalize breathing and heart rate.

All this will ultimately allow you to achieve the main goal - losing weight and toning your body. Such training will undoubtedly be useful.

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Selecting effective exercises before bed for weight loss

Many people dream of having a good figure.
The best option to achieve results is training in the gym. But not everyone has this opportunity due to lack of funds and time. And some even prefer home workouts for the sake of convenience.

If the goal is to lose weight, it is recommended to choose the right set of exercises that will help you lose excess weight and form a beautiful, athletic body.

In this article we will talk about the features of evening exercises for weight loss.

What kind of physical activity is preferable in the evening?

In the evening, the body experiences maximum fatigue and tension, which is caused by physical and mental stress during the day. The goal of the workout is to relieve this tension, not make it worse.

Exercises immediately before bed should be relatively calm, without sudden overload. Working hard before bed is a bad idea, which can lead to problems with the heart, blood vessels, and nervous system. Classes take on a different character.

Personal characteristics must also be taken into account. As you know, people are conventionally divided into two categories: “night owls” and “larks”. It is easier for the former to stay awake in the afternoon; they go to bed later, but also get up later. The latter prefer to go to bed early, but also wake up early. This should also be taken into account when choosing a time for studying.

Before going to bed, you should focus on those muscles that were least used during the day. Most often, the emphasis is on the following movements:

1. Warm up . Light muscle stretching, swings, as well as walking in the fresh air or low-intensity running are performed.
2. Low intensity strength training You can perform a set of exercises with dumbbells, for example, lunges, squats. This will help keep your muscles toned.
3. Abdominal exercises , as well as static training such as bridges, planks, and so on.

This will be quite enough, especially at the initial stage. The main thing is regularity and the absence of maximum stress for the body.

Important! Evening training cannot be “wear and tear”, so you should not constantly increase the working weight or the number of repetitions. But it is known that load progression is one of the main mechanisms of effectiveness. Therefore, it is important to add variety to the exercises, change exercises, alternate types of load, and so on.

Another option for a good workout before bed is yoga. It will keep your body in good shape and calm your nerves. But not everyone can master it on their own; at the first stage, you may need the help of an instructor or careful study of the materials.

If an athlete does not know where to start, then it is better to do a simple warm-up, perform light movements, but gradually look for different training approaches and techniques.

Advantages and disadvantages of exercising before bed

Evening training has a number of advantages over training at any other time. Therefore, they are the ones most often used by those losing weight.

Benefits of Evening Workouts

Pros of evening workouts:

• Such activities help some people get rid of the feeling of hunger. Eating before bed often causes obesity.
• If you conduct such exercises before bed, their effectiveness increases because after them the person does not have dinner. This means that increased metabolism consumes fat deposits. Right during sleep, the muscles begin to consume energy from them.
• You can always find time for such exercises. They are free and you don’t need to travel anywhere to take them.
• To exercise at home, it is not necessary to purchase special sportswear. You can simply exercise in loose and comfortable clothes.

Although such training has a number of advantages, it also has some disadvantages.

Disadvantages of evening exercises:

1. Not all people stop feeling hungry after such training. Some people, on the contrary, having spent some of their energy, begin to experience a strong desire to eat.
2. Jumping and other exercises that create noise are contraindicated for apartment residents in the evening. Because it may disturb the neighbors.
3. Most people work out at home with less zeal than in the gym.
4. An excited nervous system after exercise may prevent a person from falling asleep.

Be sure to read: Exercises for the buttocks and thighs, reasons for the difficulties of losing weight

Evening exercise is really good for your health. Moreover, they can be carried out both at home and on the street. Therefore, it is in the evening that most working people go out to train.

How long should your workout last at night?

The duration of the workout also needs to be chosen correctly. Excessively long exercise will only increase your heart rate too much, which can lead to insomnia, and short exercise will not be effective.

Selecting the required time is an individual question and depends on the exact time of classes, daily routine, body characteristics and other factors. At the initial stage, thirty minutes will be enough, a little exercise and stretching are performed (the time for running or walking is not taken into account).

Further, the training time can be increased, but it is not recommended to train for more than an hour and a half, unless we are talking about yoga.

When choosing the duration of a workout, you should be guided by the rule - the closer it is directly to sleep, the shorter and less intense it should be. If an athlete works out in the evening, around 7 or 8 p.m., and finishes training at least 2-3 hours before bedtime, then he can afford a full-fledged workout with a serious load, and if immediately before bed, up to half an hour before going to bed, then a forty-minute lesson will be more than enough.

Birch

Lie on your back with your knees bent and your feet flat on the floor. Raise your hips and then place a small pillow under your lower back. Then lift your legs up so that your knees are above your hips, lifting your lower back off the floor. When you feel like you have your balance, try bringing your knee into your chest while extending your opposite leg and lowering it to the floor. Stay at this point for 2-3 minutes before lowering everything to the floor. If you sit most of the day, you will appreciate this exercise - it is the best way to relax the hip flexors that have been contracted all day, which will reduce the fatigue that has accumulated in the lower back.

Effective complex

When training in the evening, do not forget that the muscles need time to recover, so performing the same movements every time is not recommended.

The most effective option is to train every other day or three times a week. The program can then be modified when the athlete gains the necessary experience.

The most common option is a three-day split.

For example:

As a result, we get two workouts for the lower body and one for the upper body. Subsequently, you can introduce more exercises for the arms and back, and if possible add equipment, for example, dumbbells.

Other exercises aimed more at general physical fitness are also suitable for evening training. For example, these could be simple squats, various leg raises, walking, and so on. At the first stage, you can perform such an activity each time with the same program, and then, as it becomes more difficult, divide it into two or three days.

Stretching before bed

Stretching before bed can gently relieve muscle spasms and nervous tension. It is enough to set aside a few minutes before going to bed and do all the exercises slowly, without sudden movements.

Neck workout

Slowly stretch your ear to your shoulder and stay in this position for 5 seconds. Then change sides and repeat. Use gentle, smooth movements to tilt your head forward and backward several times. Without moving your body, look behind your right and left shoulders.

Shoulders

Raise your hand in front of you, and in a smooth movement pull it towards your body with the help of your other hand. Repeat on the other side.

Stretch on your knees

For evening exercises, you can use a chair or coffee table. You need to kneel in front of him and stretch forward, leaving a right angle between your body and hips. Hold the position for 30 seconds, then repeat 2 more times.

"Heron" lying on his back

Lie on your back, relax, slightly tuck your chin toward your chest. Pull one leg towards your chest. Hold it with your hands in this position for 5 measured inhalations and exhalations. Smoothly straighten your leg and repeat the exercise with the second leg.

Twisted stretch

Sit on the floor with your legs wide apart. Straighten your back, do not slouch during the workout. Smoothly turn to the maximum accessible angle to the right, resting your hands on either side of your right leg. Hold the position for 5 inhalations and exhalations. Slowly return to the starting position and repeat the turn to the left.

"Child's Pose"

Exercising before bed to relax your muscles. You need to sit on your heels and stretch your arms forward along the floor, pressing your chest to your knees. Relax your body and hold the position for 5 minutes.

When stretching, you should move smoothly. Breathing should be measured and deep. Sudden jerks can harm your muscles, and frequent breathing will not allow you to relieve stress after a working day. After training, before going to bed, water procedures and rest without distracting gadgets are recommended. Constant stress on the brain can cause you to feel tired and impair the quality of your sleep.

Main conclusions

Losing weight is possible if you follow a daily routine and follow the recommendations in terms of nutrition and exercise. Going to the gym will not be available to everyone, just like working out in the morning. Therefore, many people study at home, almost before bed.

In such a situation, movements of light and medium weight, with little or no weights, are perfect. Otherwise, you can overload the body, which will cause difficulty falling asleep, disruption of the routine and, accordingly, a number of health problems.

The most effective evening exercise for weight loss at home

You can quickly lose weight only by taking fat-burning drugs, which gradually destroy the body. Proper and safe weight loss requires time, effort, patience and motivation. Few people know that evening exercises for weight loss will be a good option for starting to get rid of extra pounds, strengthen the body, increase endurance and other qualities. The main thing is to start daily short-term training, which after a certain period of time will lead to the desired result.