Many people think that exercising in the morning can only do harm. Find out a few rules that will make your morning workout as effective as possible. There is a widespread belief among athletes that morning exercise can be harmful to the body. However, situations are different, and you may not have free time to go to the gym in the evening. But do not be upset, because many bodybuilding stars often practice early workouts. Today we will talk on the topic - morning training: 5 basic principles.
Principle # 1: Have a Good Breakfast Before Workout
The main reason for the negative attitude towards morning training is that athletes get very tired, even from doing light exercise. Most often they are angry, but do not want to ask themselves why this is happening. Before you get angry at something, you should understand the reasons for what is happening. And in this case, the answer lies on the surface - lack of energy.
Having a quick bite in the morning, they go to the gym full of hopes for a successful training. But they very quickly exhaust the body and believe that it is the morning training that is to blame. To prevent this from happening, you need to follow a few simple rules:
- Breakfast should be high in calories;
- Food should be taken an hour and a half before the start of the training session;
- Slow carbohydrates and a large amount of protein foods must be present on the morning table without fail;
- Forty minutes before starting your workout, you can take a serving of a protein shake or milk protein drink if you are against sports supplements and nutrition.
Only in this case the body will receive energy at the moment when it is needed. This will be enough not only for classes in the gym, but for the rest of the day. Agree that the first of the 5 basic principles of morning training lies on the surface.
Principle # 2: Warm Up Before Exercising
In the morning hours, the body is not yet fully ready to accept serious loads and for this reason, special attention should be paid to warm-up. The second reason for negative attitudes towards morning workouts is the increased risk of injury. The muscles are still in a sleepy state, and in order to get them out of it, you should actively stretch out. To do this, you can do the following:
- Use ellipsoids;
- Alternate light stretching with swinging movements of the limbs;
- Before each exercise, do one warm-up with a working weight of 30-40 percent of the maximum, while increasing the number of repetitions to 20 or more.
These actions will allow the muscles to warm up and prepare them for the upcoming stress.
It must be remembered that most injuries occur due to the poor readiness of muscle fibers for stress.
Principle # 3 Focus on endurance in your workout
In the morning workout, you should not work intensely, as the load on the heart increases. The most correct solution would be to slowly increase the working weights on simulators and sports equipment. Take advantage of the advice of Joe Weider, who said that you can only increase weight if the athlete is able to do 12 repetitions with him in 4 or 5 sets. You should not work to the limit in the morning and it is better to refuse training to failure. This can have a negative effect on the heart.
Principle # 4: Listen to your body during training
Any training should be conducted in accordance with the athlete's well-being. This will reduce the load on the heart, not get into a state of overtraining and not exhaust your body. It often happens that in one lesson you can easily cope with 120 kilograms, and in a day even 90 will be a lot for you. If this happens, then you need to take the following steps:
- Reduce your working weight to the point where you can complete 12 reps;
- Do not forget about the load on the heart muscle;
- Remember that without losing weight today, tomorrow you may find yourself in a state of overtraining, and then you will have to take a break from training to restore your body.
With the simplest mathematical calculations, you can understand that with one light training session, you can save about seven days that it will take to recover in order to overcome the state of overtraining. Listen carefully to your body and you will make your morning workout rewarding and as effective as possible.
Principle # 5: Eat Post-Workout Food
After a successful morning training session, you should drink juice and eat a couple of fruits. Do not forget to take food an hour after the end of the lesson to replenish the energy reserves left in the hall. It will be very good if you do the following:
- Take foods that contain fast carbohydrates;
- It is good if you drink a cup of tea with honey or without it, which will raise the level of sugar in the body and give it the minerals necessary for recovery;
- Drink a protein shake to recharge your batteries.
Remember to always replenish your energy reserves after your morning workout. This will keep you from feeling overwhelmed all day long. As a result, your nutrition program should be structured so that the first two meals contain more calories than the rest.
If you follow these five basic principles of morning training, you will see that it can be a joy. If you are having trouble doing a workout session in the evening, use today's tips. All these recommendations did not come out of thin air and have been repeatedly tested in practice, proving their worth. You shouldn't listen to people who shout about the negative impact of morning workout on the body. This opinion could have formed more likely due to their personal fault, and not because of the training itself. All the principles described today are very simple, and it is not difficult to follow them.
You will learn more about the benefits of morning training in this video:
