Rise and shine— Wake up and get moving.
When it comes to exercising in the a.m., it’s way easier to be a wimp than a warrior—which is bad news, considering how an early sweat session may benefit your body, not to mention your to-do list.
Not only are morning workouts easier to stick to (hey, impromptu happy hours don't happen before the sun comes up), but science also suggests that working out early—more specifically, before you’ve had breakfast—may help the body burn fat more efficiently. That said, actually getting yourself to the gym—or even out of the house—at the crack of dawn can feel like a one-way ticket to struggle city.
There is no better way to tackle a day and boost your productivity than an early morning workout.
Why Early Morning Workouts Are Great?
Exercise in the morning provides a wide range of benefits that offer physical and mental gratification:Strength training exercise can boost metabolism for up to 48 hours so doing your workout in the AM is a great way to jump start your metabolism. This elevated metabolism will ensure you are burning calories throughout the day.
1. Pre-Plan Your Pre-Workout Meal
If you find that you have more energy eating something before your workout, planning your pre-workout meal the night before can be helpful. Research has shown more calories tend to be burned with some fuel in your body before a workout (See: Should I Workout On An Empty Stomach?). However, each individual knows his own body best, so finding out what works best for you is essential.Eating a small to medium sized meal may provide ample energy for your workout without the bloated feeling that comes with larger meals that can affect performance. A great way to kick start your daily meal plan is to make a shake the night before. A healthy pre-made smoothie is versatile and can provide ample fuel to power you through a workout.
Suggested ingredients:
• Plain Greek yogurt
• Berries
• Chia seeds,
• Whey protein
• Almond Milk
2. Go To Bed Earlier
Human sleep cycles follow a daily cycle called circadian rhythms. Using an alarm clock, establishing meal times, and even routine workout times are all cues that reset our rhythms. People who consistently exercise in the morning teach their body to be most ready for exercise at that time of day.Go to bed 30-45 minutes earlier so you can stay on your normal sleep schedule. This will ensure the 30-45 minutes it will take you to get your warmup and workout done in the morning won’t come at the expense of adequate rest.
Research also suggests that morning exercise improves sleep so getting into a good routine of an earlier bed time might not be an issue. 3 Exercise in the morning can help to set the body clock for a day of activity and a night of sleep, while exercise at night can potentially push back the sleep part of the sleep-wake cycle. In one recent experiment women who exercised in the morning averaged a 70% better nights sleep versus non exercisers.
3. Set Everything Up The Night Before
Whether its pushup blocks, a jump rope, bands, or your workout attire, make sure everything is laid out before you go to bed so you won’t be scrambling the next morning. This will save you crucial moments and give yourself the peace of mind that you don’t have to rush your workout. Knowing you have made sufficient preparations will ensure a worry free sleep and stress free morning.Another great option is to create a new playlist the night before or start your workout with a new song you really enjoy and look forward to hearing. This will help you get out of bed in the morning and get those energy levels fired up early in the morning.
4. Perform A Longer Warm-Up
Your body temperature is naturally lower in the morning and the last thing you want to do is open yourself up for injury. When you begin to exercise, your body undergoes a number of changes such as an increased blood flow, increase respiration rate, and an increased amount of oxygen delivered to muscle cells. In order to ensure these bodily changes respond properly you should gradually prepare your body by performing an adequate warm-up.Benefits of a solid warm-up:
Prepares your nervous system for the impending exertion of exercise
Heightens your mental acuity
Loosens up your joints and muscles for the prevention of injury
Allows your heart to gradually adjust to the increased activity, thereby increasing the blood flow and sending the proper amount of oxygen and nutrients to your body’s cells.
Perform at least 5-10 minutes of muscle activation and dynamic flexibility movements to get your blood pumping and mentally prepared for you morning workout.
