Exercising In The Morning: Strategies For Beginners

Exercising In The Morning: Strategies For Beginners

There are some unique and qualitative benefits of morning exercising, but going to a workout session is one that you can do consistently because everyone is different and body requirement for a workout is different. There are many studies which show that if you do some exercise in the morning, you will be in a better mood all day and you will have more energy throughout the day.

Exercising In The Morning

Is It Better To Workout In The Morning or Night

It is better to do morning exercising as it is easier to commit and do before completing the day’s responsibilities.

In the evening, many people feel tired after work or school. It can be difficult to find motivation or time to exercise. Morning exercising helps in better relaxation than at night, as it can also increase energy, which makes it difficult to fall asleep.

In addition, different times of the day may be best for different types of exercise. For example, an intensive spin class may be ideal in the morning, while a casual yoga routine may be more practical at night.

Benefits of Workout In The Morning

Benefits of Workout In The Morning

If you want to start your morning workout routine, consider the following benefits.

  • Amplify in physical activity with morning exercising

One of the unique benefits of the morning exercising is it keeps its effect throughout the day with your body activity and momentum. It is proven thru study in Medicine and Science in Sports and Exercise that morning exercise is associated with greater agility throughout the day.

Just in case of running, after running for 45 minutes in the morning, participants showed increased physical activity over the next 24 hours.

If you are trying to live a more active lifestyle, morning exercise is the best foot forward

  • Less distracting

Morning workouts usually mean that you are less likely to get distracted. When you first get up, you haven’t started dealing with the day-to-day list. You are also less likely to receive phone calls, text messages and emails.

With less distraction, you are more likely to follow along with your workout.

  • Beat The Heat

In summer, working in the morning will feel more comfortable, as the hottest part of the day is from 10 am to 3 pm. During this time it is recommended to avoid outdoor exercise.

If you prefer outdoor activities, it is best to wake up early in the morning and work, especially on very hot days.

  • Healthy Food Choices

A morning workout can set the tone for a healthy day.

In a 2018 study published in the International Journal of ObesityTrust Source, 2,680 college students completed a 15-week exercise program. Each week consisted of three 30-minute sessions of cardio.

Students were not asked to change their eating patterns. Nonetheless, those who stick to the program made healthier food choices, such as eating less red meat and fried foods.

The study was not conducted for the best time of day, but the findings suggest how exercise can induce healthy eating. Working out early can help you make healthy choices throughout the day.

  • Increased Vigilance

A morning workout can be a better match for your body’s hormonal fluctuations.

Cortisol is a hormone that keeps you awake and alert. It is often called the stress hormone, but it only causes problems when it has too much or too little.

Typically, cortisol rises in the morning and falls in the evening. It reaches its peak by 8 am.

If you have a healthy natural morning cycle, your body may be more primed to exercise at this time.

  • More Overall Energy

Regular exercise is excellent for boosting energy and reducing fatigue. When you work outside, oxygen and nutrients travel to your heart and lungs. It improves your cardiovascular system, endurance, and overall endurance.

Exercising early can make you feel more energized throughout the day

  • Better Focus

Physical activity improves focus and concentration, regular if you do it. But if you have trouble concentrating during the day, a morning workout may be just the right choice.

A  study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision making.

In the study, participants completed an 8-hour round without a long sit-down with a 30-minute morning walk on the treadmill. Some days, they also took a 3-minute walking break every 30 minutes.

Days with morning exercise were associated with better cognition throughout the day, especially when combined with regular breaks.

  • Better Mood

Physical activity is a natural remedy for stress. During exercise, your brain makes more endorphins.

Morning exercises are a great way to start the day on a positive note. You will also feel a sense of accomplishment, giving you an optimistic outlook for the day.

Is Morning Exercise Better For Weight Loss?

  • Support Weight Loss

Yes, morning exercise does help in reducing excessive fat. According to a study published source, it may be best to lose weight early on with different easily adaptable exercises.

In the study, 10 youth exercised in different sessions in the morning, afternoon, and evening. Researchers found that 24-hour fat burn was highest when they exercised before breakfast in the morning.

If you want to lose weight, morning exercise can help.

Morning Workout Routine

Morning Workout Routine

A morning workout routine depends upon the individual to individual but it is better to follow a simple but regular regime which includes your own body weight and minimum in house workout equipment.

For starting with simple movements that produce big results. Start with moves that strengthen and stretch your entire body while getting your blood pumping but that is a bit less intense.

  • Start your morning exercise with a Warm-Up & Stretching            

Warm-up with dynamic stretches – active activities that warm and flex the muscles you are using, such as leg kicks, walking lunge, or arm swings. however, give it about 10-15  minutes to activate your muscles and increase your heart rate.

morning exercises best
  • Push Up

Regular push-ups are a great step towards building peak, shoulder, and tricep strength. It also develops a rigid core and is probably the best alternative to a bench press, so if you can’t do regular push-ups, you can keep your knees on the ground to reduce the amount of resistance.

plank how to
  • Plank

Planking is an excellent abdominal and basic exercise. It not only acts as rectus abdominis, but also other abs muscles and core muscles, which run from the pelvis as well as the spine to the shoulder.

Regular Plank exercises are good to ensure that you keep your core strong and stable.

  • Crunches

One of the most common abs exercises, crunches helps you build muscle. But they only work the abdominal muscles. This intense muscle isolation makes them a popular workout for people trying to get ripped abs. It also makes them ideal for strengthening your core, which includes your lower back muscles and diagonally.

jumping jacks
  • Jumping Jacks

Jumping jacks is a calisthenics workout where you have to jump up widen your leg, either hands up or in a clapping position return back and repeat.It helps to burn calories and tone up your muscle.

burpees how to
  • Burpees

Burpees work on almost every muscle in your body. Squatting and kicking backs work your feet. The plank of the hand serves as your arms, chest, and shoulders. The combination of back kicking and planking makes your lower back work. And almost every part of it, but especially the plank, you need to use your belly to brace yourself.

Skippinign rope how to

Workout with Skipping Rope is a great cardiovascular exercise and the benefits are enormous and wholesome. Jumping Rope is one of the forms of cardio exercise to full-body warm-up. It’s an intense exercise that burns calories per minute.

This is important not only for shedding extra pounds but is also effective for toning your body. Skipping rope workout is also good fun – which is an important factor for any exercise because then you will be motivated to continue.

Best Morning Workout

Best Morning Workout

Based on my personal experience and routine, morning exercising should be short, simple, and just enough to get the blood flowing and boost your energy levels.

One of the simple forms as follows suggested for the beginners (with proper stretching and warm-up )

Jumping Jacks (x 2 set ) 60 sec/set

Push-Ups – (x3 set)  10 reps/set

Squats (only your body weight)– (x1 set ) 15 seconds

Plank (Regular) – (x1 set) 20-45 seconds max.

Skipping Rope –(x1 set) 5 mins

The above morning workout plan is based on my routine and can be modified upon individual will and capacity with expert guidance.

Exercise In The Morning For Weight Loss

Exercise In The Morning For Weight Loss

In addition to the correct diet, exercising is the most common strategy used for those trying to shed extra pounds. It burns calories, and it plays an important role in weight loss.

Morning exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of diseases.

What Exercises Burn The Most Belly Fat?

There are some basic and intense cardio-related to morning exercising, which can be included within your morning workout session:

  • Push-Ups
  • Jumping Jacks
  • Squats
  • Plank
  • Crunches
  • Skipping Rope
  • Burpees

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