Here are 5 tips to improve yourearly morning workouts, along with the benefits of early morning workouts, and a quick 30 minute workout you can do with no equipment.
Why Early Morning Workouts Are Great
Exercise in the morning provides a wide range of benefits that offer physical and mental gratification:
Strength training exercise can boost metabolism for up to 48 hours so doing your workout in the AM is a great way to jumpstart your metabolism.This elevated metabolism will ensure you are burning calories throughout the day.
Exercise also promotes endorphins in the brain, which can elevate your mood and start your day off on a positive note.More so, your sense of accomplishment from knowing you have your workout done before you even start your workday will elevate your mood and keep you from stressing over it later if something unexpected arises. According to research, exercise significantly increases mental capacity and exercising in the A.M. can allow you to harness that increased brainpower.
5 Tips For Better Early Morning Workouts
1. Pre-Plan Your Pre-Workout Meal
If you find that you have more energy eating something before your workout, planning your pre-workout meal the night before can be helpful. Research has shown more calories tend to be burned with some fuel in your body before a workout. However, each individual knows his own body best, so finding out what works best for you is essential.
Eating a small to medium sized meal may provide ample energy for your workout without the bloated feeling that comes with larger meals that can affect performance. A great way to kick start your daily meal plan is to make a shake the night before. A healthy pre-made smoothie is versatile and can provide ample fuel to power you through a workout.
Human sleep cycles follow a daily cycle called circadian rhythms. Using an alarm clock, establishing meal times, and even routine workout times are all cues that reset our rhythms. People who consistently exercise in the morning teach their body to be most ready for exercise at that time of day.
Go to bed 30-45 minutes earlier so you can stay on your normal sleep schedule. This will ensure the 30-45 minutes it will take you to get your warmup and workout done in the morning won’t come at the expense of adequate rest.
Research also suggests that morning exercise improves sleep so getting into a good routine of an earlier bed time might not be an issue.Exercise in the morning can help to set the body clock for a day of activity and a night of sleep, while exercise at night can potentially push back the sleep part of the sleep-wake cycle. In one recent experiment women who exercised in the morning averaged a 70% better nights sleep versus non exercisers.
3. Set Everything Up The Night Before
Whether its pushup blocks, a jump rope, bands, or your workout attire, make sure everything is laid out before you go to bed so you won’t be scrambling the next morning. This will save you crucial moments and give yourself the peace of mind that you don’t have to rush your workout. Knowing you have made sufficient preparations will ensure a worry free sleep and stress free morning.
Another great option is to create a new playlist the night before or start your workout with a new song you really enjoy and look forward to hearing. This will help you get out of bed in the morning and get those energy levels fired up early in the morning.
4. Perform A Longer Warm-Up
Your body temperature is naturally lower in the morning and the last thing you want to do is open yourself up for injury. When you begin to exercise, your body undergoes a number of changes such as an increased blood flow, increase respiration rate, and an increased amount of oxygen delivered to muscle cells. In order to ensure these bodily changes respond properly you should gradually prepare your body by performing an adequate warm-up.
Benefits of a solid warm-up:
Prepares your nervous system for the impending exertion of exercise
Heightens your mental acuity
Loosens up your joints and muscles for the prevention of injury
Allows your heart to gradually adjust to the increased activity, thereby increasing the blood flow and sending the proper amount of oxygen and nutrients to your body’s cells.
Perform at least 5-10 minutes of muscle activation and dynamic flexibility movements to get your blood pumping and mentally prepared for you morning workout.
5. Start With Exercises You Enjoy And Recruit A Partner
You’ll be more likely to get out of bed and into your workout if you perform exercises you enjoy. Whether it’s a brisk run, yoga sessions, or a bike ride, perform a morning workout you appreciate to ensure you will stick to a routine and not come to dread that morning alarm. Recruiting a partner can also help with consistency. A pre-arranged workout time with a partner will force you out of bed and take the option of “going back to sleep” out of the equation completely.
Sample 30-Minute Early Morning Workout
The following workout should take you only 30 minutes and require no equipment. It’s a great option if you are on the road on a business trip, or don’t have time to run to the gym.
Today seems a perfect day; Though not everything Is going well for me; Important things Are going as they should; I see things going great For you too. It’s all in the mind; And how you see the things That happen far and near; Ours is not a perfect world; But good things abound; If you focus on the good, And keep your heart off The bad, Life will be more joyful for you; Reasons there are, for sure, To complain and criticize; To be bitter and condemn; But only misery will this bring; Look on the sunny side; And make life a celebration; And live a happy life. On this day that seems a perfect day. Come celebrate with me
It’s bound to be utterly delicious “, he said, “cooks are from Qatar, no joke.”
I was waiting for my turn sitting in a corner with my head buried in the newspaper when this remark made me look up; he was cutting hairs of an elderly half-bald man while talking to another old guy sitting at the other end of the pew, almost on the edge, with his head tilted to the left like he was really enjoying either the talk or the wait, not that he had that much time on his plate at this age but he wouldn’t have any choice, I thought.
Ayub is talkative and it works out well for his profession as a barber. You could spend hours listening to his narratives and not get bored.
“Only thing is, that I am not invited”, he continues, “and he is”, he adds further pointing to the soda stall next to his shop.
“This is funny because I was the one who introduced them, and now they seem to be going at it without me”, he said with a scoff followed by a grin, and then a self-assuring smile which remained plastered to his face for few more minutes until he started to speak again, “Have you ever had such a relishing dish?”, asked he to the other old man sitting at the corner of the bench.
Man shook his head.
At this point Ayub picks up a different pair of scissors and steps out for a few seconds, looks here and there on the road and then stares at the hardware store across the road from his shop.
“They are going too”, he said as he started trimming moustaches of the man in the chair, “You should know the recipe is pretty special and intriguing, let me tell you.”
He goes on without waiting for any response, “First chicken will be washed in detergent powder for an hour..”, I tilted my head, “..then it will be dried out and immersed in boiling kerosene.”
I was trying to find any hint of jest on his face but it looked sincere as he continued telling about the recipe.
“Once fried in kerosene, four bags of chewing-tobacco will be poured into it and then it will be mixed and mashed into keema.”
And he remarked, “Who would not want to be invited to a party where one will be served with such delicious chicken-keema!”
I continued staring at his face in awe and amusement. If he was laughing in the inside, he certainly was doing a great job hiding the expressions from showing up on his face and in his sad but twinkling eyes.
“That is what takes him through the day.. he keeps amusing himself and everyone around him”, I thought to myself.
I was interrupted by a nonchalant voice, “You’re next! Please come”, it was Ayub, smiling at me as I rose and went to sit in the chair.
Some notes about my daily walks. One it is really hard not to take a bunch of pictures and cheat, posting them on days I don’t walk. This would be self defeating. I have set a limit on myself: three to six pictures a day. Two I love where I live. I wave at every car passing me. Today 6 out of 8 drivers waved back. Country/Small Town people are pretty friendly. Lastly, I measure my distance by mailboxes. My phone has the Samsung Health App which measures my actual distance and time. What I do is pick a mailbox up a head and walk until I get to it. Each day I pick a further out mailbox.
So without anymore delay, today’s pictures:
The Daily Trees to inspire. From this angle they look like they are in line but they are not.
This is a path into the woods I would like to walk but I am not sure who owns the property.
First Wooly Warm of Autumn. Anyone know the folklore about the coloration and Winter?
A turtle cross in the road. This folklore I know, when turtles cross the road it means rain is coming.
BONUS PIC: My best friend’s two year old not ready to face
However, I am going to try some new techniques for self motivation and being consistent in my blogging/social media.
So I present the first of Daily Walks. These will be pictures from my morning walks. Since I live on a Country Road they may get interesting. One note: it has been raining a lot where I live as of late. Some days the pictures might simply be of my time and miles on the treadmill.
This was just an odd tree in the middle of the field. Maybe it will inspire someone to write a story or poem.
You can’t see it that well but this person put their satellite dish in the brush for some reason. There was another satellite dish laying on the ground a few yards away and a third dish which looked like it might be the working one. It was more in the open at the edge of their front yard.
I thought this flower was pretty. Even weeds can add color to your life.