Morning Workouts: Recommendations

Morning training is one of the most important for professional athletes, as well as for people who play sports for themselves. There are many variants of exercises, it all depends on the desired result. No sport or training course for bringing the body into shape is possible without morning training.

How to start

Morning training involves doing exercises not just in the morning, but immediately after awakening. At this time, the body is least susceptible to fatigue. Recommended start time is one hour and a half after sleep. Of course, everyone has their own schedule of sleep and awakening, however, in sporting matters, one should not pull. In accordance with the research conducted on the basis of the obtained data on the features of biorhythms of the body, the most optimal period for training in the morning is eight to eleven hours. Summer should be started as early as possible, because in conditions of high temperature the body gets tired faster. In addition, there is a chance of getting a heat stroke. Morning training is a run with the subsequent possible execution of various exercises. Therefore, in advance, choose the suitable place for running. If you live in a metropolis and you go far to the outskirts, then the park is best suited. Usually in the parks there are special routes, which run athletes.

Shoes should be light and comfortable. Clothes - suitable for the weather. If you are engaged in the winter in the hall, then dress as warmly as possible to go from house to place of training. After its termination the heated organism can easily catch a cold. In the summer, you should always go out in the headdress, preferably of light colors. You will feel that it's even hotter, but the cap or panama protects you from direct sunlight, reducing the risk of sunstroke.

Before going for a run, you should eat. Meal - not earlier than 40 minutes before the start. It is not necessary to eat up, but also to be engaged on an empty stomach also does not follow.

Jogging

Before jogging, it is not necessary. Morning training should be such that you have the strength for everyday activities. Therefore, you should not prevail against yourself, trying to achieve the result as soon as possible. The first run should last no more than thirty to forty minutes. The tempo you choose yourself. It must be such that you can run without a strong breath. During running, you must constantly monitor the movement of the body. Hands should be bent at the elbows at a right angle. During each stroke, the wrist should pass by the hip with the hand back. The elbow is thrown back so that the tips of your fingers are behind your back. When swinging forward, the hand should not be raised above the chin.

State of health

Morning workouts should charge you with energy for the rest of the day. Therefore, even if you are a professional athlete, leave the main burden for the evening. During running, you should always pay attention to your health. The main thing is movement, not result. Therefore, in which case you can always stop. The result of each run should be recorded (the distance and time of its overcoming), so that you can then see the dynamics of progress. Increase every week the distance per kilometer. While running, you can listen to music, it makes it easier to tolerate stress. For uniform breathing, always keep your back and neck straight. When tilting the head backwards or strongly tilting forward, the air gets worse into the lungs.

Warm up

Every morning's training begins with a run. Exercises follow after it. Even if you are hot, do not take off your outer clothing before the warm-up. When the body is hot, you can easily catch a cold. The warm-up always comes from the top down. That is, the first exercises are aimed at warming up the neck, and the latter are for the warm-up of the feet. Cervical vertebrae play an important role, so they need to be stretched with circular motions of the head. Next comes the back and the hip joint. They knead with inclinations, mahas of hands (rotational) and circular motions. Legs are warmed up with a gymnastic stretching. However, before long exercises for flexibility, a little training should be done to prevent muscle strain.

Drawing up the program

The program of morning exercises should be designed in such a way that there are periods of maximum exercise and rest. It is best to break such periods for weeks. Each week should alternately include all kinds of exercises on different body muscles on different days. The maximum load week should not be more than once a month. If you are preparing for some kind of sporting event (for example, a marathon), then the peak week should end two days before. But do not exhaust yourself. If you feel that you have become very tired, take a break.

Morning weight loss training

If the main goal of your training is to lose weight, then you should add some special exercises and equipment. Firstly, before running, wear as warm clothes as possible. You can even wrap the torso in a plastic bag for a short while. All exercises should be done with small interruptions. During such training, the body will sweat actively and, accordingly, lose fluid. To avoid dehydration, take water with you. After a while after classes, you need to eat tightly and drink hot tea (preferably green).