Do you want to feel a surge of energy and cheerfulness throughout the day? Then learn how to do exercises, and what effects you will get from such gymnastics. Few people do morning exercises, and the main reason for this lies in the usual laziness. It is very easy for each of us to find a huge number of excuses not to do a few simple exercises after waking up. However, it is quite simple to develop a habit of morning exercises in yourself, and now you will find out what benefits morning exercises can bring to the body. Perhaps after reading this article, you will find the strength to start every day with exercise.
Why is morning exercises useful?
During sleep, blood flow slows down, the heart contracts more slowly, and the blood becomes thicker. During sleep, all systems of the body rest, including the nervous one. Immediately after waking up, the body continues to work in a slow mode, which leads to a decrease in mental and physical activity.
The body can independently restore normal performance in about three hours. This is precisely the main reason that a person on the way to work (study) can continue, as the people say, "peck his nose." If you wake up, do morning exercises, the duration of which can be a maximum of a quarter of an hour, the sleepy state quickly disappears. It should also be noted that physical exercises performed in the morning normalize the body's water-salt balance. Often people underestimate this fact, not understanding how important this indicator is for the normal functioning of the body.
If you exercise regularly, for at least 5 days throughout the week, you will very quickly find that your tone has increased. Under the influence of simple exercises, aging processes are slowed down and metabolic reactions are normalized. The latter fact suggests that exercise can prevent obesity. In addition, the immune system works more actively, and thanks to regular morning exercises, you will be less susceptible to colds. Let's highlight six important reasons that speak volumes about the benefits of morning exercises:
- The heart muscle is unloaded. To prolong a person's life, it is necessary to take good care of the heart and brain. Through morning exercises, you train your heart. As we said, after sleep, the body takes a long time to normalize its work. This fully applies to the muscles. With morning exercises, you will be able to activate all the muscles in your body in a short time. Today, diseases of the heart muscle and vascular system are a very serious problem for mankind. Their development is largely facilitated by improper diet, sedentary work and a passive lifestyle, besides this, many people do not monitor the state of their body. Exercising in the morning, you will increase the concentration of oxygen in the blood, and, therefore, ensure the high-quality work of all organs.
- Energy boost for the whole day. When the body wakes up from sleep, then it begins to create reserves of energy and strength for the whole day ahead. If you don't help him create enough energy, you will feel overwhelmed all day.
- Internal organs nutrition. To slow down the aging process of organs, they need to be provided with quality nutrition. This applies not only to nutrients, but also to oxygen. Exercising in the morning can help you achieve this.
- Blood vessel nutrition. An essential benefit of morning exercise is the ability to saturate the body's cellular structures with oxygen. Thanks to blood, all tissues are fully nourished, which increases the efficiency of all systems and organs. For this, the capillaries must be elastic and have a high permeability. Morning exercise helps to improve the condition of the blood vessels and this will immediately affect the work of the entire vascular system.
- Blood thinning. It is enough to carry out charging for a quarter of an hour to make the blood liquid. This is necessary to increase blood flow and reduce stress on the heart muscle. If the blood is thick, the risk of developing diseases such as atherosclerosis and thrombosis increases.
- Increased brain activity. The higher the oxygen concentration in the blood, the more actively the brain works. This has a positive effect on a person's attentiveness and concentration. In order to saturate the blood with oxygen as much as possible, it is advisable to carry out morning exercises in the fresh air. With a little physical activity in the morning, you will save yourself the blues for the whole day.
- Rules for doing morning exercises. If, after learning about the benefits of morning exercises, you decide to do it, then do not perform heavy movements after waking up. The body is not yet active in the morning and intense physical activity can harm you. Morning exercises have only one goal - to normalize the work of all systems and organs in a short time. To improve your fitness, you need to do a full workout. Most fitness professionals agree that you should start preparing for morning exercises in the evening. To do this, it is enough to program the brain.
Just imagine how you wake up in the morning, and the sun is shining through the window. You will wash with your favorite musical compositions and perform a set of simple movements that will charge you with energy for the whole day ahead. Also, to enjoy the exercise, you should follow the correct daily routine. Try to go to bed no later than 10 pm, and it is advisable to get up between 6 and 7 in the morning. Getting used to this regime, you will ensure yourself a calm and deep sleep. It is in this case that the body will be able to rest well. Here are some rules for doing morning exercises, the benefits of which will be invaluable:
- Before starting to perform a set of movements, you should slowly stretch, while remaining in bed.
- To quickly get rid of the night stupor, you should wash your face with cool or even cold water.
- Exercising should not be done on an empty stomach, as the sugar concentration can then drop dramatically. Also, you must remember that charging requires energy, which can only be obtained from food.
- Your morning gymnastics movement complex should include exercises aimed at developing flexibility, mobility and improving the functioning of the respiratory system.
Once again, it should be recalled that doing morning exercises is necessary solely to activate all body systems, but in no case to increase the parameters of strength or endurance.
A set of exercises for morning exercises
Start your gymnastics with a short but high-quality warm-up. This will increase blood flow to the muscles and prepare them for further work. As a warm-up, rotational movements should be performed in which all large joints of the body work.
Start working on the neck, then move on to the hands, elbows, and then the shoulder joints. The last to knead the pelvis and leg joints. After that, it is useful to use jogging in place at a slow pace for a couple of minutes. But the transition to running should be done only after walking.
After that, you need to perform stretching movements. There are a lot of such exercises and you probably remember them from school physical education. After carrying out this preparatory work, you can proceed to the implementation of the main set of exercises.
- 1st exercise. Take a standing position with your feet at the level of your shoulder joints. Get up on your toes and begin to stretch your arms up, thereby stretching the spinal column. Do a dozen repetitions.
- 2nd exercise. The starting position is the same as the previous movement. Begin to perform forward bends, trying to reach the ground with your fingers. Do at least ten repetitions.
- 3rd exercise. Having taken the starting position of standing, placing your legs at the level of the shoulder joints, begin to do squats. It is enough to do ten repetitions.
- 4th exercise. Get into the plank position and do three to four repetitions. Now you only need to stir up the body, and not pump muscles.
- 5 exercise. Walk around the room on your heels, then on your toes, and on the inside and outside of your feet.
As you can see, all exercises are extremely simple and do not require a certain level of training from you. If you do gymnastics regularly, you will feel the results very quickly.
More on the benefits of morning exercises in this video:
