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18 tips for starting the morning exercise program

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you can find 1000 excuses for not wanting to exercise in the morning. Your bed is too comfortable. You were too tired the day before. You just need to sleep a few more minutes. It's too cold outside. It's on the list. Enough! If your goal is to be a real morning exerciser (or at least for a few days a week), the first step is to stop making excuses. The next few steps are to make it as easy as possible for your sleepy self to get up and work out. To help you get started quickly, here are 18 simple ways to get used to your exercise before you start the rest of the day, plus suggestions from people who know the benefits of morning exercise directly. Why do you exercise in the morning? It's important to remind yourself why you do this before you jump out of bed (or more likely roll). " "Personally, I like to go to the gym with fewer people," said Scott Schreiber, a certified chiropractor for rehabilitation and clinical nutrition. I can choose between weight and cardiovascular equipment; I never wait for anything to be used in the morning. "

not only are early fitness activities less crowded, but morning exercise also helps control appetite, calorie intake and weight loss, according to a study published in clinical observation in March 2017.

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1. If you're usually an evening exerciser, it doesn't help you to throw your body into the gym at 6 a.m. Instead, try to schedule your exercise early in the day. "

" when I get clients to start exercising ahead of time, we take a few small steps and then walk back instead of just jumping to 5 a.m., "said Jamie Rogge, a personal trainer, founder of the rehabilitation blog and podcast. Schedule and work is obviously a factor. If these factors hinder our work, we will use a day's rest or weekend to let them try 11 a.m. exercise, then 10 a.m. and so on, until we arrive, such as 8 a.m., then stop for a few days at that time, and then make progress in advance. " Credit:

2. Catch up with some of the early zzz

to make sure your morning exercise plan becomes a reality. First, have a good sleep and wake up time. " "If a client can go to sleep 45 to 60 minutes in advance at night, they are not only more likely to get a quiet sleep, but also more likely to be more focused and alert in their treatment," said Darrin husland, personal trainer and owner of DNS fitness and nutrition.

if you're not the type of person who can jump directly out of bed, then a small increment of 10 to 15 minutes. As you go to bed earlier and earlier, your exercise can start earlier and last longer. Now listen to how Seamus Mullen, a famous chef, saves himself by eating right:

there is no faster way to fail than to set unrealistic goals and expectations for yourself. Instead, start with a short but moderate intensity workout, do a lot of warm-up and exercise from it. " "I swear nine minutes of exercise," said annalis Clint, a certified personal trainer and author of "20 pounds / 90 days: get rid of the craving for food and start healthy habits." she said: "my client's prescription is" before breakfast "exercise, because several studies have shown that sweating before breakfast can promote weight loss." Making an emergency plan will encounter unforeseen obstacles, such as bad weather or even lack of motivation, even if it is the best plan. " If running on a dark, cold morning is not attractive, make a backup plan. Try a 30 minute dance (earplugs with great music, ready the night before - keep going). "

can't you face another morning on an elliptical machine? Find a course you like, or have a lot of fitness DVDs or your favorite YouTube channel on hand, and you can quickly exercise at home. In this way, if your first plan fails, you can still solve the problem. Credit:

5. It's possible to build a better training playlist

and you have plenty of anecdotal evidence that music can help motivate you to train. Science supports you. In March 2012, the British International Review of sports and sports psychology published a research review, which analyzed the impact of music on your exercise. Experts found that before and during exercise, whether in physical or psychological aspects, refueling your sports plug really helps you. So turn on your favorite Pandora station when you're ready, and keep your music flowing when you're out running or going to the gym. Even better, putting together songs you know will definitely inspire you.

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6. Post on social media or use the accountability app, and you don't have to be the "guy" who takes instagram selfies every time in the gym, and public commitment to exercise through social platforms like Facebook and twitter can help you stay accountable. A dedicated forum (such as a community on Livestrong. Com) allows you to connect in a digital way with similar goals for people with social networks. Research shows that if you have people around you who lose weight, even if they are, you are more likely to lose weight yourself. Maurice Buchanan, owner and coach of the Ugo1 fitness center in Minnesota, said: "the night before, get your gym bag ready and put your alarm clock by the bed so that when you wake up, all you have to do is hold on and leave." This includes everything you need before, during and after exercise. "

" and sleep in exercise clothes so you don't have to worry about your morning preparations. "Most sportswear is comfortable and can sleep," he said. He suggested ordering a small breakfast for himself in the kitchen.

span: span> 20.20com / @ caseke / span> H3> 8. After getting up, don't open the blinds. Let your eyes be exposed to strong light. It will make you blind. Try to open your curtains all night. comeLight signals from the outside your brain's internal clock (or the suprachiasmatic nucleus, if you want technology, SCN) is time to move from sleep to wakefulness. According to a study by the Department of sleep medicine at Harvard University, "light resets the clock to correspond to the circadian cycle. In turn, the clock regulates time for dozens of different internal functions, including temperature, hormone release, sleep and wakefulness. SCN improves wakeup by generating a powerful alarm signal that cancels out sleep drive. "Alternatively, you can try using a light with a dimmer switch that allows you to turn on the light gradually after waking up.

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9. Finding a fitness partner and setting a date

having friends or family on board makes it difficult for you not to take part in fitness because you know that if you don't, you will disappoint a friend. " I recently started to exercise with a friend. "Knowing that there's another person who relies on me in the morning really motivates me to get up," said Shane Allen, a personal trainer food certified personal trainer and sports nutritionist. I can't count how many times I doze off or reset my alarm clock in an hour. But knowing that he would be disappointed, I had to stand up. "

or see if your city has free group exercises (such as the November program). You will not only make new friends, but also your new friends will help you to be responsible for their "we miss you blog". If you miss the training you said you would attend, members will post encouragement information on the blog. If you find yourself a little more keen on friendly competition, download the head running app to compete with runners from all over the world.

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10. The night before, your bedtime habits will affect your exercise habits. So, if you're going to get up early, don't drink before you go to bed, turn off the TV a few hours before you go to bed, and put away your cell phone and laptop. " At night, when you're sleeping in bed, just refuse to turn on your electronic device and check your email, "said Robin Palmer, a health and lifestyle expert and inventor of my wake-up call inspired alarm message." instead, give inspiration to these magical moments and imagine achieving your goals and dreams. "If you don't want your subconscious to toss and turn all night, avoid the negative noise and electronic energy from electronic devices before going to bed," she said. She also recommends deep clean breathing and active mantra meditation before bedtime, while avoiding stimulants such as caffeine, sugar and nicotine. Force yourself to get up

if the alarm clock is next to the bed, you are more likely to reach out and doze off. " I set the alarm clock of my mobile phone and put it in the bathroom instead of beside the bed. This means I have to get up physically, stumble into the bathroom and turn off the alarm clock. By then, I will have got up. Stay up late! " But don't be too hard on yourself in the morning. " Try to use an alert note that will wake you up if it's as quiet as possible, said "Brandon mansing, NASM certified personal trainer and level 2 crossover fit coach in Texas." you want your exercise to wake you up, not a sense of urgency. This increases your stress response and makes you lazy all day. "Try an app like wake me up, or a device like the Philips wake-up light alarm clock.

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12. Effectively replenish energy for your exercise.

although fasting exercise can be a temptation, especially if you want to lose weight, or just wake up without appetite, you will want to put something in your stomach to provide energy for your exercise. " If you eat breakfast before exercise in the morning, keep it simple, "says Shaina simhaee, a holistic nutritionist and editor of fastfeet.com. Prepare oatmeal the night before, with boiled eggs on hand, or make smoothie the night before, and put it in the refrigerator. Whatever breakfast you choose, make sure it's ready for the first thing in the morning. This will prevent interference with your and gym activities. "

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13 years old. Putting your money in your mouth is a powerful motivation. So you may need to do something adventurous to make sure your morning exercise goes well. " Find an exercise class you like, and if you cancel at the last minute, there will be some penalties, "said Jessica spenner, a health coach and former professional ballet dancer. For example, in order for me to attend the pure Bali class at 6 a.m., I only remember that if I cancel less than 12 hours before class, they will charge me $15. You'd better believe I'm not interested in losing that money, so I'll get my ass off the bed. "

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14. Relax in the morning exercise.

your body has just rested for 7 to 8 hours; don't force it into intense exercise immediately. " Don't start with marathon training, "says personal trainer Brandon mansing. If you are strength training, do several (one to two) main actions with one or two auxiliary actions, and then climb up. For aerobic exercise, start at 50%. See how you feel the rest of the day. When using both methods, make sure to allow time for warm-up and cooling down. "

or simply start at your own comfortable home. Do a 10 minute exercise, you can do it at home, and then start working. It turns out that even 10 minutes a day can change your brain. Do each movement for 45 seconds, write down how many times you've done it, rest for 15 seconds, and then start the next movement: squat, push ups, jump, triceps down and sit ups.

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15. It's hard to reward yourself with exercise. So, after all the efforts, give yourself some expectations. " "Every time you get up to exercise, put a $5 bill in the jar," said health and wellness educator Sid Hoffman. Put a picture of a special beach in Bora Bora, near the container. You will be there soon. " Please wear new sports clothes. It's possible that you'll feel more confident and want to go to the gym and show off your new sportswear. If you're losing weight, it's better for you to haveSlim clothes will be good for you psychologically, which will only encourage you to move on and achieve your weight loss goals.

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16. Record your thoughts after exercise and write down how good you feel, so as to capture the magical high content of endorphins after exercise. " "I encourage them to try at least once or twice and pay attention to how their day goes," said personal trainer darling hulslander. We often compare their training notes at night, including lifting, conditioning, etc. if their training in the morning is more effective, we can see that they fight together. If so, it's the motivation to keep exercising. "

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pick up a diary or notepad and record the date and time of the exercise, what you need to do and how you feel afterwards. When you don't want to get up, put it on your bed as a reminder of how meaningful morning exercise is.

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17. Wake up to inspiration

to motivate you immediately, try hanging an inspiring quote or picture beside your bed. Make sure this is the first thing you see in the morning. It can be a visual representation of why you want to exercise (setting an example for your family, reversing the effects of bad medical conditions such as diabetes or high blood pressure, or wearing a bikini in time in the summer), a reminder of the rewards you set for yourself or one of your favorite motivational quotes. It's harder to turn over and fall asleep every morning when you're reminded in front of you.

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18. Consistency is the key if you want morning exercise to be a habit, you have to work on it. " According to the current study, it will take at least six weeks to develop exercise habits, "said Rachel Straub, a certified strength and conditioning expert and co-author of more than 350 step-by-step pictures of things you shouldn't do. If you are really committed to being a morning exerciser, you have to be consistent or you will not succeed. "Habits are hard to break and hard to reshape, so if it's still hard to get out of bed after trying to go to the gym a few weeks before work, don't lose heart. As long as you stick with it, soon you can exercise in the morning without thinking about it.

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