Morning training is one of the most important for both professional athletes and people who play sports for themselves. There are many options for exercises, it all depends on the desired result. No sport or training course to bring the body into shape is impossible without morning training.
How to start
Morning workouts involve doing the exercises not just in the morning, but immediately after waking up. At this time, the body is the least susceptible to the effects of fatigue. The recommended time to start classes is an hour and a half after sleep. Of course, each person has his own schedule of sleep and awakening, but in matters of sports, you should not pull. In accordance with studies conducted on the basis of the data on the peculiarities of body biorhythms, the most optimal period for training in the morning is eight to eleven hours. In summer, you should start as early as possible, because under conditions of high temperature the body gets tired faster. In addition, there is a chance of getting heat stroke. Morning workouts are a jog, followed by the possible execution of various exercises. Therefore, pre-select a suitable place for running. If you live in a metropolis and you have a long way to go to the outskirts, then a park is best. Usually in parks there are special routes on which athletes run.
Shoes should be light and comfortable. Clothing - suitable for the weather. If you are practicing in the gym in winter, then dress as warm as possible to get from home to the training venue. After its completion, a hot organism can catch a cold easily. In the summer, one should always go out in a headdress, preferably light colors. It will seem to you that it is even hotter, but a cap or panama protects you from direct sunlight, reducing the risk of sunstroke.
You should eat before going out for a run. Eating - not earlier than 40 minutes before the start. Do not eat up, but also do not engage in an empty stomach.
Jogging
Before running, it is not necessary to warm up. Morning workouts should be such that you have the strength to do everyday activities. Therefore, do not overdo yourself, trying as soon as possible to achieve a result. The first runs should last no more than thirty to forty minutes. You choose the pace yourself. It must be such that you can escape without a strong shortness of breath. During running, you must constantly monitor the movement of the body.
Hands should be bent at the elbows at right angles. During each swing with the hand back, the wrist should extend near the hip. The elbow is thrown back so that the tips of the fingers are behind the back. When swinging forward, the hand should not be raised above the chin.
Feeling well
Morning workouts should energize you for the next day. Therefore, even if you are a professional athlete, leave the main burden for the evening. When running, you should always pay attention to your well-being. The main thing is movement, not the result. Therefore, in which case you can always stop. The result of each run should be recorded (distance and time to overcome it) so that later you can observe the dynamics of progress. Increase the distance by a kilometer every week. While running, you can listen to music, this makes it easier to tolerate stress. For even breathing, always keep your back and neck straight. When the head is thrown backward or when it is tilted forward, air enters the lungs worse.
Warm up
Every morning workout starts with a run. Exercises follow after her. Even if you are hot, do not remove your outer clothing before warming up. When the body is hot, you can easily catch nerves. Warm-up always takes place from top to bottom. That is, the first exercises are aimed at warming up the neck, and the last at warming up the feet. The cervical vertebrae play an important role, so they need to be stretched in a circular motion of the head. Next comes the back and hip joint. They are kneaded by slopes, hand swings (rotational) and circular movements. Legs are stretched using gymnastic stretching. However, before lengthy flexibility exercises, a little preparation should be done to prevent muscle strain.
Programming
The morning training program should be designed in such a way that there are periods of maximum load and rest.
It is best to break such periods into weeks. Each week should consistently include all types of exercises on different muscles of the body on different days. The busy week should be no 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 very tired, take a break.
Morning workout for weight loss
If the main purpose of your classes is to lose weight, then you should add some special exercises and equipment.
First, wear as warm clothes as possible before jogging. You can even wrap the torso in a plastic bag for a short time. All exercises should be done with short breaks. During such a training, the body will sweat actively and, accordingly, lose fluid. Take water with you to avoid dehydration. Some time after class, you need to eat tightly and drink hot tea (preferably green).