‘A Morning Workout’ by Kat Millar published in Great Health Guide (Oct 2016). Do you enjoy a good morning workout? There are many benefits of a morning workout especially by multiplying your body’s ability to naturally increase its metabolism. Read on to discover how you can incorporate a good morning workout regime today.
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FITNESS: A Morning Workout
written by Kat Millar
Would you like to multiply your body’s ability to naturally increase its metabolism? Exercising in the morning could be the one activity that yields you some pretty incredible results.
A 15-20-minute jog, or 30-45 minute brisk walk first thing in the morning is a hugely beneficial activity that is well-worth considering. The benefits actually stack upon each other to create a multiplied effect. If you stick to it consistently, it’s a powerful habit that can set you up for a lifetime of great health and energy.
The first thing that is happening is that movement in the morning jump-starts your metabolism. Your body has been in a restorative, rested state all night and after 8 hours or so, you should be well rested. Jump starting your metabolism with the walk/jog, means that your body is not only burning calories while you are doing this activity, but will continue burning calories at an accelerated pace after you stop. How cool is that? You spent some energy doing the walk/jog and your body is still burning extra calories once you get home and jump into the shower.
Because you began your day with such a healthy start, psychologically and physiologically, your body is more likely to crave more natural and healthy foods. Make sure you drink plenty of water in the morning to flush out any toxins.
The benefits continue. This morning ritual of movement, drinking water and having a healthy breakfast means that you are more likely to have more energy throughout the day. And with more energy you will probably have more focus for your work and be more productive throughout your day. So use this energy to your advantage to get all your tasks for the day done on time, so you have more hours at night to get to sleep.
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Hormones that build muscle mass:
In the early morning hours, hormones such as testosterone that help build muscle mass are elevated in the body. By exercising in the morning, you’re taking advantage of these naturally circulating hormones as they’re peaking, rather than later in the day when they’re lower.
Fewer distractions early in the morning:
Finally, there are fewer distractions on your way to the gym. But later in the day, distractions can sabotage your workout. It feels fantastic having a good workout under your belt, especially if you’re prone to skipping it at night.
Tips to make it easier to do:
1. Get enough sleep:
Making sure you are getting the appropriate amount of sleep that you need every night is important to increase your motivation and energy to get up and move in the mornings.
If you find yourself feeling unrefreshed and tired when you wake up, I recommend that you do whatever it takes to get to bed earlier and wake up earlier to give yourself better quality sleep. Usually you’ll be more tired at night because you had an earlier start and you added more physical activity to your day but as you get into a new routine, your body will adjust quickly.
Remember, your body recharges itself mostly between the hours of 10pm and 2am, so get as much uninterrupted sleep as you can between these hours.
2. Choose movement that suits you:
If you have knee or joint problems, get onto a grass field or at least invest in really great running shoes, which have support. Alternatively, you may want to consider using a mini rebounder, a cross-trainer or stepper machine to avoid placing impact on your joints.
3. Prepare the night before:
On the night before, lay out your workout gear near your bed. Prepare your lunch for the following day and complete any tasks that could be potential obstacles to you working out in the morning.
Set your alarm to allow yourself enough time to not be rushed and to enjoy the process in order to continue the habit long-term.
4. How to do it:
Get to bed early the night before – ideally by 10pm.
Wake up early and have 1-2 glasses of water and a short black if you need a bit of a kick- start.
Go for a jog or brisk walk or hit the weights (ideally have a fast-digesting meal first if you’re going to be doing weights or high intensity cardio).
Have another large glass of water afterwards while you are getting ready for your day.
Have a healthy, natural breakfast, ideally containing some protein.
Just try it for seven days and feel the positive effects. If you like it, keep it up. At first it may be hard for you to adapt to it, but gradually your body will accept it and you won’t be able to pass it up!
Author of this article:
Kat Millar works with people globally to improve their health, confidence and energy. Kat is an award-winning figure competitor, fitness lecturer and NLP practitioner and offers a range of programs for total body transformation. She can be contacted through her website or her Facebook page.
by Hector Roca, Bruce Silverglade, Hilary Swank.
Paperback. Published 2007.