How many minutes to recharge. Proper exercise: what exercises can and should be done in the morning

Each of us has been taught to exercise since childhood. But not many continue to do it already in adulthood. Nevertheless, a morning or evening set of exercises allows not only to keep our body in good shape, but also to eliminate a couple of extra pounds. We will talk today about how to properly exercise in order to lose weight, and how effective it is.

Morning exercises - the key to a beautiful and slender figure

It's no secret that the key to a beautiful and slim figure It consists in a properly selected diet, as well as in regular physical activity. If everything is clear with the diet, then not everything is clear with training. After all, among them there are a huge number of exercises, and which of them are the most effective, you can argue for a long time. Experts convince us that in order to lose weight, we need exercises, and in the morning. Morning is the most important time of the day, which sets the rhythm of the whole day. And how a person spends the hours after waking up depends on his health, vigor, productivity, and even appearance.

How to lose weight with exercise? First of all, it must be remembered that morning exercises most effective for weight loss. Because the:

• exercising on an empty stomach in the morning, you can start the process of burning fat in your body as quickly as possible. This is facilitated by low levels of glycogen in the muscles;
• deep breathing during morning exercises works to activate blood circulation and saturate the body with oxygen. The result is a fresh and blooming look throughout the day;
• the most effective way to lose weight morning exercises will help in the abdomen, especially on an empty stomach, and minimal physical exercise- drive away drowsiness and accelerate the metabolic process;
• morning exercises give us powerful charge endorphins and serotonin for the whole day. This will provide you with a good mood and relieve stressful conditions, which in most cases, as they say, are jammed with sweets and pastries.

Let's return to the question of how to lose weight by exercising in the morning. You can start it in bed immediately after waking up. To do this, it is enough to stretch several times, thus stretching the muscles and ligaments. Then move on to twisting - turn the lower body in one direction, and the upper body in the other. You should also perform pull-ups of the legs to the stomach, they normalize blood circulation in the vessels and strengthen them a little. In addition, such a load will improve the condition of the muscles of the back and abs, as well as stretch the body for the main complex of the morning workout.

What exercise to do to lose weight?

What kind of exercises to do to lose weight? That is, what set of exercises is suitable for morning exercises? Immediately, we note that gymnastics for weight loss is practically no different from the usual morning exercises. And to keep your body in good shape, it is enough to perform 6 exercises daily:

• exercise 1. Lying on your back, bend your knees and lift your pelvis up and down. The number of repetitions - 10 times;
• exercise 2. Lying on your back, lift straightened legs up at an angle of 90 degrees. Hold this position for a few seconds and slowly lower your legs back to the starting position. The number of repetitions - 5 times;
• exercise 3. Lying on your back, put one hand on the press, and the other under the back. Draw in and out the abdominal cavity, pressing your hands on the stomach and back. For charging to lose weight, the number of repetitions will be 10 times;
• exercise 4. Stand on your feet and lunge forward first with your right and then with your left foot. The back should be flat, and the stomach should be retracted. The number of repetitions on each side - 5 times;
• exercise 5. Do 10 squats. At the same time, observe correct breathing: on lowering - exhale, on straightening - inhale;
• exercise 6. Morning exercises to lose weight should be completed by running or walking in place for 30 seconds. Raise your knees high while inhaling take the first 4 steps, and exhaling the remaining 4.

What exercise is needed to lose weight in the legs and buttocks? To do this, the above complex should be supplemented with several exercises:

• Set your feet wide and turn your toes out. Perform 15 deep and slow squats. They perfectly tighten the buttocks and inner thighs;
• get on all fours and straighten your back. Lift the leg bent at the knee and push it up with smooth movements. Repeat the exercise 15 times for each leg.

How to lose weight with a charger in your hands? To strengthen and tighten upper part bodies, morning exercises can be supplemented with such exercises:

• sit on a chair and press your lower back to the back. Take dumbbells in your hands and raise them above your head. Then bend them one by one, without lowering the elbows much down, and at the same time forming a right angle with the shoulder. For each hand, repeat 15-20 times;
• stand on the floor and tilt your torso forward, about 45 degrees. Spread straight arms with dumbbells to the sides and raise them as high as possible. 15-20 movements will be enough.
• perform 10-15 push-ups from the floor or bench. For beginners, it is recommended to do the exercise on your knees.

It is advisable to replace exercises with new exercises after 5-6 weeks for weight loss. Since during this time your body will get used to the load. The main point at the same time is the regularity of training, the inclusion of all muscle groups in the work and a good mood. After all, if you do gymnastics that you can’t do or don’t like, there will be no benefit and results. To create a favorable atmosphere, experts recommend using music. And give yourself a week of adaptation, so your body gets used to the new routine and prepares the muscles for the next load. Accustom yourself to get up half an hour earlier and do not rush to take Olympic records. Exercise in the morning and change for the better with pleasure!

The most important purpose exercise, bring joy to a person and be a source of good mood. In no case should this type of activity turn into a burdensome duty. If you perform the exercises with enthusiasm, then the benefits from them will be much greater, respectively, and will increase. positive effect. That's why, right time to perform charging is so important. And this time should completely coincide with your biorhythms.

So when is the best time to exercise, morning or evening?

According to proven scientific data, morning exercises burn excess calories more effectively, therefore, you can get rid of excess weight much more effectively by doing exercises in the morning. If you did 20 minutes of exercise in the morning, it will be equivalent to 40 minutes of the same exercises, but done in the afternoon.

The explanation for this phenomenon is elementary. The fact is that the human body consumes energy more intensively until 5 o'clock in the afternoon, but after this time it goes into energy saving mode.

Morning work-out for the whole day will relieve you of the feeling of hunger, because during its implementation the hormone responsible for appetite is inhibited. Morning workouts promote faster recovery of the body and reduce the likelihood of injury.

However, morning classes have their pitfalls. You have to get up much earlier. In addition, charging will be effective only after breakfast, and most ordinary people tend to refuse the first meal. Unfortunately, exercising on an empty stomach is not beneficial. In addition, in the morning, human blood has a thicker consistency than in the evening, respectively, physical activity increases the load on the heart and blood vessels. To avoid these risks, eat a light breakfast and drink a few glasses of water before your workout. They will help make the blood a little thinner. Morning exercises begin with light exercises, which gradually become more difficult.

So, as if by chance, we answered your question about when is it better to do exercises before meals or after?

But morning is not the only time of day that is suitable for exercise. Evening workouts also speed up the metabolism, which slows down after 5 p.m. Thanks to the evening load, the body will continue to burn calories even during sleep, since the muscles recover after physical training in about 12 hours.

The only disadvantage of evening exercises is that it is not always easy to set yourself up for an additional load at the end of the day. The body is already tired enough during the working day, and with sleep, the field of evening training may have certain difficulties. Therefore, it is better to train 3 hours before bedtime.

Ecology of life. Fitness and sports: So, armed with confidence and determination, mindful of the saying: “How you start the day, so you will spend it,” you decided to do exercises in the morning ...

"Prepare to perform gymnastic exercises”, - these words, uttered by Nikolai Gordeev to the musical accompaniment of Valentin Rodin, began the famous Soviet morning exercises on the radio. Adults and children were engaged in it, they brushed their teeth under it, had breakfast, got ready for work and school.

Today, despite the propaganda and fashion for healthy lifestyle life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyles, morning exercises are assessed rather skeptically.

In this article, we will focus on sets of exercises for adults and children, consider some of the practical and theoretical aspects associated with physical activity in the morning.

Arguments "for" or why you need to do exercises in the morning

G. Landry, fitness trainer and author of high-intensity weight loss programs, states that one of the important elements in exercising is morning exercises. Regular exercise helps, in his opinion, to lose weight and improve the general condition of the body.

He identifies 10 reasons why you need to do morning exercises:

1. More than 90% of people doing exercises in the morning improve their performance in sports.

2. morning classes promote a “jump” in metabolism, as a result of which the body burns more calories per day.

3. When exercising, a person receives a charge of vivacity and energy.

4. Many people say that exercising in the morning helps them regulate their appetite throughout the day.

5. Morning exercise helps to wake up the body. Over time, the circadian rhythm adjusts to this mode, and the person feels better.

6. By exercising, we become more disciplined.

7. Research has confirmed that physical activity stimulates mental activity.

8. Doing a 10-minute exercise in the morning, you can keep your body in shape.

9. As a result of training, the physiological processes in the body will work better, which will lead to general improvement well-being.

10. Just try to do exercises in the morning, and you will see how great it is.

Promoted by films jogging in the morning is perceived by many as the best alternative to charging. What is more useful and better - charging or morning running, we will let everyone decide on their own, there is enough material on the Internet on this topic. There is no doubt that competent sports are useful in all manifestations, but not everyone will be able to readjust and start running in the morning, because it requires a lot of effort, willpower and time.

In addition, there are discussions about when it is better to run, whether morning running is harmful. But if you're determined to run in the morning, here are some facts and recommendations:

• There is an opinion that the air is cleaner in the morning, which means that running at this time is more useful.
• Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes take place more actively.
• Those who run in the morning are much less likely to suffer from insomnia. The positive effect of running on the cardiovascular, nervous and respiratory system. During a run, almost all human muscles are involved.
• Running helps to strengthen the immune system. With sweat, toxins accumulated in the body are also released.
• Running is a serious load, and an unprepared person can be injured. If there are any medical contraindications, it is best to consult your doctor first. Also, always do a warm-up.
• Running is great for those who want to lose excess weight. So, during an hour run at a speed of 10 km / h, a man weighing 80 kg “burns” more than 800 kcal.
• The route and equipment are of great importance. You need to run where there are trees - in a forest plantation, in a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.

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A lot of useful information and answers to the questions of those who have just decided to start running in this report:

A set of exercises for morning exercises

So, armed with confidence and determination, mindful of the saying: “How you start the day, so you will spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and perform them in any order. Let us dwell on some important aspects that you should know before starting the exercises.

1. Do not exercise immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and after that start doing exercises.

2. The body is not yet ready for heavy loads in the morning. The exercises performed should be smooth and not contain sudden movements. During exercise, try to breathe evenly and calmly.

3. It is also better not to resort to power loads. It is optimal in the morning to do aerobic and exercises with your own weight.

4. You need to perform each exercise 8-10 times. Try to exercise daily.

Also interesting: The age-old dilemma: Run in the morning or in the evening?

Exercises:

For the head: turns left and right; tilt back and forth.

For shoulders and arms: rotational movements of the shoulders alternately and together; rotation with straight arms, describing a circle; alternate hand swings - one hand on top, the second on the bottom; rotation with arms bent at the elbows in different directions.

For the body: feet shoulder-width apart, perform smooth forward bends, trying to touch the floor with your palms; with arms bent at the elbows, holding on to the belt, rotate the pelvis with slight forward bends in both directions.

For legs: alternate swinging legs back and forth; squats without taking your heels off the floor; toe raises. published

Surely, many remember how in childhood they were taught to do exercises before going to wash and have breakfast. Charging is very important and beneficial for the human body. However, there is still debate about when is the best time to exercise.

Most of the institute's specialists physical education believe that physical exercises should not be done immediately after waking up, but during the day. To be more precise regarding the question of when it is better to do exercises, then this process should be carried out after 15:00. Experts say that the fact that morning exercises can improve performance, increase flexibility and tone the body is just a myth. The only plus is only a speedy awakening.

Owls and larks

Those people who are early risers do not need to exercise at all. They can wake up very easily in the morning without additional physical exercises. But that part of the population that considers itself to be an owl, instead of getting out of bed, starting to actively bend over and squat, is ready to lie still for half an hour so that the body gradually wakes up on its own. Speaking about when it is better to do exercises, it is worth noting that physical activity should coincide with the peak of the release of certain hormones.

Scientists have conducted an experiment. Employees at the Research Institute of Physical Culture and Sports asked people who had never been involved in sports on a regular basis to participate in the experiment. All members of the experiment were divided into four groups in advance, after which they were asked to do the exercises at different times:

• the first group did exercises in the morning;
• the second - during the day;
• the third - in the evening;
• the fourth group did no exercise at all.

In the end, the best results were achieved by the group members who did exercises between 15:00 and 18:00.

Based on this, a conclusion should be drawn regarding when it is better to exercise: both owls and larks should exercise in the afternoon, but not in the evening.

The difference between charging and other types of loads

The benefits of morning exercises are obvious: such exercises help fight hypokinesia syndrome, which is expressed in bad mood, irritability, increased drowsiness, decreased tone, fatigue and lethargy.

However, considering when it is better to do exercises: in the morning, after lunch or in the evening, it should be noted that it should not be turned into a workout. Charging is precisely why it is called so, as it aims to charge the human body for the whole day. The same exercises that are performed in the gym are aimed at tensing muscle tissue by exhausting your body. After such training, the body needs rest, as a lot of strength and energy have been spent. Without a certain preparation, you can even harm the body.

Many people prefer to run in the morning, combining running with other strength exercises aimed at the muscles of the arms, the press and others. Such training has a longer duration when compared with conventional exercises. Therefore, this type of load does not apply to morning exercises. Charging is called a set of physical exercises that are aimed at warming up the muscles and joints.

It can also be done in combination with power loads, but their number and duration should be determined individually based on physical fitness, the amount of free time and the desire of a person. Therefore, when answering the question of what time is better to do exercises, the training schedule will also matter.

Charging Rules

The human body begins to wake up gradually, so any physical activity immediately after waking up will cause the heart to abruptly switch to an active mode of operation, and this is harmful to the heart muscle. Speaking about when it is better to do exercises, before or after breakfast, you should know that it would be wiser to warm up an hour and a half after eating. But light exercises can also be performed before breakfast, but it is worth paying attention to the fact that after class it is not recommended to have breakfast for another hour.

There are some types of such exercises that you can do without getting out of bed. This should include warm-up exercises that do not carry any load. This is not enough to be active and cheerful all day. Therefore, it is better to walk around after waking up, drink at least 1 glass of water, wash your face and only then do basic exercises.

To do means to do the one after which a person feels a surge of vigor and strength. Quite often, many make a mistake when doing exercises, which is an excessive load. The main thing is to raise the tone of the human body. These exercises are not intended to build muscle or lose weight. Therefore, the question of what is better to do exercises for weight loss will be inappropriate here. It is only necessary to identify the measure of the load with the help of one's own well-being: during the exercises there should not be a feeling of overwork, as well as fatigue. If this happens, then you need to reduce the load. And if someone has a goal to lose weight, then stronger physical activity will be required, as well as adhering to a certain diet and diet.

Neck exercises

Exercises for performing morning exercises differ in various variations. The first of these involves doing exercises for the neck:

1. Head turns left and right.
2. Slow circular rotations head.
3. Tilts of the head to the right and to the left, forward and backward.

At the same time, it is worth paying attention to the fact that if a person has problems with the vestibular apparatus, then you do not need to close your eyes during these exercises.

Hand exercises

Hand exercises include the following:

1. Rotation with fists to warm up the wrist joints. You can also make a rotation by clasping your hands in the lock.
2. Rotation of the shoulders - first together, then in turn.
3. Rotation with straight arms.
4. Circular rotational movements of the forearms. In this case, it is necessary to simultaneously bend the arms at the elbows, first towards you, and then away from you.
5. Circular rotations of the elbows. In this case, the fingers should touch the shoulders, and keep the arms bent.

Body Exercises

Morning exercises without fail include exercises for the body:

1. Feet should be placed shoulder-width apart, and then bend forward, while trying to touch the floor with your fingers or palms, if stretching allows this. It is worth paying attention to the fact that the movements must be performed smoothly.
2. Pelvic rotation. At the same time, hands should be located on the belt, and movements should not cause soreness or pinching of the muscles.
3. Tilts in different directions. At the same time, for greater stability, the legs must be placed shoulder-width apart. left hand put on the belt, and pull the right one up. After several tilts, change hands, and tilt in the opposite direction.
4. In conclusion, the body should be rotated. At the same time, the arms should be bent at the elbows, the hands should be fastened into the lock. Several turns are made to the left, and then several to the opposite. Legs should be in place, feet should not come off the floor.

Leg exercises

Morning exercise ends with exercises for the legs:

1. Swing forward and backward with your feet. In total, 15-20 swings should be done.
2. Alternately raise your legs in different directions. Approximately 15-20 times with each leg.
3. Make circular movements in the knees, while they should be slightly bent.
4. Do squats. The heels should not come off the floor. While squatting, stretch your arms out in front of you. 15-20 squats to start will be enough.

Conclusion

Considering when it is better to do exercises (in the morning or in the evening), experts lean more towards the afternoon. You don't need to exercise on a full stomach. It must also be remembered that exercise can never replace a trip to gym if the main goal is fat burning or mass gain.

Waking up, we are somewhat inhibited, because our body still continues to be in a state of rest and sleep. It takes 2-3 hours to finally wake up. The process of washing helps to cheer up, allowing you to send impulses to the nerve centers. However, full awakening is impossible without the work of the joints and muscles. This is what morning exercises are aimed at. Before we learn how to do exercises in the morning, let's see what its benefits are.

For physical training you should go to the gym 3-4 times a week, giving a thorough load on the muscles. morning workout in turn, should carry a healing meaning. Charging will bring maximum benefit if, over time, the exercises included in its complex will improve and become more complicated. It is recommended to do it in a ventilated area, in clothing that does not restrict movement. It is best to finish it with a contrast shower.

The benefits of morning exercises are obvious: it will help overcome the hypokinesia syndrome, which is expressed in irritability, bad mood, decreased vitality, increased drowsiness, lethargy and fatigue.

Difference from other types of loads

Do not turn exercise into a workout. She has other goals. Charging from that is called so that it carries the goal of energizing for the whole working day. Training is aimed at muscle tension by exhausting the body. After it, the body wants to rest, as a lot of strength and energy have been expended. Without some preparation, you can only bring yourself harm.

Some people prefer to perform a morning run in combination with various strength exercises for the arms, abs and other muscle groups. Such classes have a longer duration than charging: about 40-50 minutes. Attributing this type of load to charging would be wrong. Charging is called a set of physical exercises designed to warm up muscles and joints.

Charging can and should be combined with power loads, but their number, duration and type are determined individually depending on physical fitness, free time and desire. When is the best time to exercise in the morning or evening? Optimal time power loads for the body is in the afternoon, and for charging - in the morning.

Charging Rules

How to do morning exercises correctly? The body wakes up gradually and therefore any strong load immediately after waking up causes the heart to abruptly switch to an active mode of operation, which is harmful to the heart muscle.

Some types of exercises can be done right in bed. But this includes warm-up exercises that do not carry any load. This will not be enough for the day to pass cheerfully and actively. Therefore, it is recommended to walk, wash, drink at least a glass of water and then proceed to the main exercises.

Music for morning exercises is selected individually. If your complex has intense exercises, you should choose music with a tempo of 140-170 beats per minute. Most modern songs have this tempo. If charging takes place in a calm rhythm, you should choose slower compositions. Choose rhythmic songs, as they help to properly organize movements and coordinate breathing with them.

The best morning exercise is the one after which you feel a surge of strength and vigor. The main mistake when performing charging is an excessive load. The main idea of ​​charging is to raise the tone of the body. It does not aim to increase muscle mass. The best way identifying measures of load is their own well-being: there should not be a feeling of fatigue, fatigue. If this happens, the load must be reduced.

A set of exercises

Exercises for morning exercises have various variations, but the main ones are as follows.

Neck exercises

• Turning the head to the right and left.
• Tilt the head forward and backward, to the right and to the left.
• Slow circular rotation of the head.

You should not close your eyes if there are problems with the vestibular apparatus.

Hand exercises

Body Exercises

Leg exercises

Additional exercises

You can also add to the morning exercises complex strength exercises, such as:

• press exercises,
• pushups,
• rotation gymnastic hoop(hula hoop)
• expander exercises,
• exercises with dumbbells of small or medium weight.

The effect of regular exercise

By performing the above exercises, you will improve the general condition of the body, help it quickly switch to a working state.

Charging in the morning activates the work of our auditory, visual, vestibular and other apparatuses, mobilizes the central nervous system to work, which eliminates the state of inhibition present after sleep. Regular classes gymnastics lead to beneficial physical changes: improved blood circulation, correct work heart muscle, acceleration of venous blood flow. Charging has a positive effect on the functioning of the lungs, the blood is saturated with oxygen, which leads to the activation of acid-reduction processes in the body, strengthening muscles and strengthening joints.

Perform a set of exercises for morning exercises every day, and you will prepare your body for the upcoming physical, mental and emotional stress of the working day. A properly designed set of exercises will cheer you up and allow you to feel all the joys of an active lifestyle.