How to exercise properly in the morning. Izvestia's instructions

It can be difficult to cheer up in the morning. Exercise is a great way to wake up the body, strengthen your health and get into a productive mood. Read about how to do it and what are the benefits of morning workouts in the Izvestia article.

Why Morning Exercise is the best way to wake up

A sharp alarm wakes up the consciousness, but the body is not ready for activity yet. At night, all processes in the body (blood circulation, metabolism, brain activity, etc.) slow down, and it takes time to restart them. Many people prefer to steal an extra 20 minutes in bed from the day, and then cheer up with a cup of coffee. And although caffeine can really give you a boost of energy, it doesn't really wake up the body.

The key to a full—fledged awakening is light physical activity. It gently starts all the systems, providing a boost of energy for the whole day. Unlike washing your face or coffee, which activate mainly the nervous system, exercise activates the muscles and joints, toning the body.

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Even a short workout accelerates blood circulation, improving the supply of oxygen to the muscles and brain. This immediately increases alertness and cognitive abilities. And regular exercises strengthen joints, help maintain back health and form a toned figure.

Performing a simple set of exercises in the morning also helps:

• strengthening of the cardiovascular and respiratory systems;
• prevention of heart and vascular diseases;
• acceleration of metabolism and, consequently, weight loss;
• improve joint mobility and muscle elasticity;
• increased brain activity, concentration and endurance;
• vestibular apparatus training;
• normalization of sleep and appetite;
• improve mood and overall well-being due to the release of endorphins.

Contraindications for morning exercise

There are almost no direct prohibitions on light morning activity. The restrictions are mainly related to acute conditions and chronic diseases. You should exercise caution or temporarily abandon classes when:

• colds and fever;
• inflammatory processes, bleeding;
• acute problems with blood pressure;
• kidney diseases;
• the presence of malignant neoplasms.

For diseases of the heart, joints, or back, a set of exercises should be coordinated with your doctor. A specialist will tell you which movements will be safe.

How to do morning exercises — a simple complex for beginners

The optimal duration of a morning workout is 10-15 minutes. You should not start it immediately after waking up. It is necessary to allow the body to recover a little: wash, take a shower, walk around the room a little. It will also be useful to drink a glass of water — this will facilitate blood circulation. You need to practice in a ventilated room or outdoors in comfortable clothes. It is better to give preference to sweatpants or shorts and a loose, but not oversized T-shirt made of natural fabrics.

The ideal exercise consists of three stages: warm-up, main part and hitch. Warm-up is necessary to prepare muscles and joints. You need to start it from the top, 5-10 repetitions for each muscle group.:

• slow rotations and head tilts;
• shoulder rotations (arms are lowered to the sides and relaxed);
• rotations of the hands and elbows (arms straight in front of you);
• circular movements of the pelvis;
• rotating your legs with bent knees;
• rotation of the ankle.

The main part should include simple exercises aimed at improving overall tone. Suitable for beginners:

• bending forward towards the feet with straight legs;
• body tilts to the sides;
• running and jumping on the spot;
• Swing your feet back and forth and sideways;
• pulling up bent knees to the chest while lying on your back.

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If desired, you can add simple strength elements: squats, planks, push-ups, lunges or stretching. It is important to remember that the main purpose of charging is to wake up, not to build up muscles, so overexertion should be avoided.

A pause is necessary in order to regain breathing and return to a normal rhythm after exertion. You can complete your workout by walking on the spot, breathing exercises, or pull-ups.

How to make morning exercise a habit

Morning exercises bring a lot of benefits, but in order for the effect of it to become noticeable, it is necessary to practice regularly. To do this, you need to make exercise a part of your daily routine. Here are some tips on how to get used to charging.:

• Create a pleasant ritual: choose a comfortable and beautiful form for classes, turn on your favorite music, add dance elements.;
• Diversify the program: update the set of exercises once a month so that the movements do not interfere.;
• Find support: practice with your family or announce your new routine on social media — a public commitment will increase motivation.;
• Set realistic goals (for example, not to lose 10 kg in a month, but to increase overall tone), increase the load gradually.;
• Come up with a small reward for regularity: a delicious breakfast, buying a nice little thing after a week of training, going to the cinema, etc. Don't forget to mentally praise yourself for your efforts.

Earlier, the coach of the WowFit service, Diana Islamova, told Izvestia how to return to regular training after the New Year holidays.