Get Up and Get Fit! A Beginner’s Guide to Morning Workouts
Out of the darkness, the quiet beep of a morning alarm grows louder and louder. Suddenly, a hand smacks down on the alarm clock, silencing the blaring noise. Sighing with exhaustion, the tired soul rolls over, snuggling deep beneath the blankets once more. This occurs, time after time, until the disconcerted individual stumbles out of bed, realising he’s slept through his morning workout again. As cringe-worthy as this scenario is, most of us have been there.
Waking up in the morning can be a challenge, particularly for those of us who are “night owls” by nature. A 2011 study from Appalachian State University, however, has proven that 7 am is the optimal time for exercise, as morning workouts can reduce daily blood pressure by 10-25%, and can improve the quality of exerciser’s sleep cycles. Morning exercise has also been proven to improve mental clarity, boost metabolism, and improve exerciser’s commitment to their workout plans. The perks of working out in the morning are clear – it’s finding the motivation to work out in the morning that is difficult for many. By adhering to the following practices, however, you, too, can become a “morning person” who wakes up refreshed and prepared for a morning of exercise and training.
Eat & Drink Wisely
Taking the time to wind down for bed in the evening can reduce insomnia and increase the quality of one’s sleep cycles, resulting in easier morning wake-ups. Drinking a caffeine-free “sleepytime” tea is a great way to relax in the evening. Avoid eating spicy foods and drinking alcohol in the hours immediately before sleeping, and avoid all caffeinated products, if possible. If you’re tempted to reach for a chocolate bar a...
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...ow it can be hard to get moving before the crack of dawn. Simplify your morning routine by setting your workout clothes out ahead of time or sleeping in them, if you prefer. Prepare a rousing playlist of your favorite workout music and play it while stretching and working out. Getting yourself pumped is crucial to increasing workout enjoyment.
Reward Your Efforts
Treat yourself to something enjoyable as a reward for sticking to your morning work-out regime. Whether it’s a manicure-pedicure treatment or a weekly night at the cinema, find a way to reward yourself for your hard work. Of course, the best reward of all is the feeling of satisfaction you will receive from sticking to your workout routine.
By following these tips on how to sleep early, you can get your early morning workouts on-track. Don’t wait a single day more –improve your workout routine today.
Whether it’s 7a.m, 10a.m, 4:30p.m, etc. I find myself feeling tired. It could be from just waking up or from a long day, but during any of these times I find myself dragging. I could resort to coffee or any form of caffeine to wake myself up, but it is not nearly as effective as going to Crossfit. When you walk into the gym you’re surrounded by the sounds of “workout” music and weights dropping to the ground. You’re greeted by your fellow Crossfitters and you chat about the workout ahead. Strength work comes first and that’s when my first jolt of energy comes. There’s no better feeling than completing heavy lifts; the adrenaline is unexplainable. It is especially energizing when you PR a lift, receive cheers from the others at the gym and
Sleeping is not everyone’s priority, even though it can help increase one’s energy and productivity. Many routines are long, so taking a nap can help one last
People often go through their life working-out and going to the gym to get “buff.” For ninety-five percent of Americans that do work out, few can say that they have pushed themselves as hard as possible, but I have the distinct, and often painful, pleasure of knowing that there is another way to work out. This option is unlike any other that I have ever personally been through; and is a way that I would not wish on any average American. 4:55 a.m. Seventeen degrees Fahrenheit, a mild breeze of ten miles per-hour-- for the fifth day in a row and second consecutive month, it is time for me to wake up, make the face-numbing, core-hardening walk through the snow to the Mildred and Louis Lasch Football Building.
Before insomnia even occurs, there are ways that a person can prevent or lessen the effects of it. Exercising regularly would be something a person should do, but not close to bedtime because exercising stimulates arousal. Avoiding caffeine and nicotine, such as coffe...
If you’ve been convinced about investing your minutes in exercise, but are wondering where and how to start, here are a few activities and exercises that will help you set out on the road to fitness. Remember to incorporate at least a 5-10 minute of warm-up and cool down. This prepares the body and lowers the risk of
...icantly improve your quality of life. If you are the type of person who wants to engage in exercise but just don’t have the motivation to get out of bed find a fitness coach to help you get started today.
Doing this will help my health in the long run and also in the short run. One way that it will help in the short run will be that it will improve my mood “because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes (Stryker, pg. 1).” Monitoring stress is a very high incentive, especially for college students who are stressed almost all the time due to the immense pressure placed on them during the academic school year. A second way would be that it would help regulate and improve my ability to sleep. Sleep is something many students lack or do not get enough, but exercising and working out can “improve the quality of nighttime sleep, especially when done on a regular basis (Lifestyle, pg. 1)”. Research done on determining whether this is true has already been done and has shown to be correct so far. Exercise can do so many things to your body that many people are most likely not even aware
Physical exercise improves your sleep. Poor sleep isn't a natural response to getting older and good quality sleep is essential for your all around health. Exercise also lessens the impact of illness and chronic disease.
I am not alone in my misery, of course. We all regularly suffer from this self inflicted punishment for some reason. This makes me wonder how mankind ever got along without these machines. Has there always been a compelling reason to get up early? Primitive man rose with the sun to hunt for food and later farmers woke with the roosters to start working a full day on the land. Today we are free from both responsibilities and we usually sleep in dark roosterless rooms. So why can't we sleep late?
Getting up early has never been something I enjoyed, but I know as I continue to get older it is something that I will have to do. Doing this is easier said than done, it means going to bed earlier, so that I can still get the same amount of sleep, while getting out of bed earlier. Starting this semester, I have 8 am classes, which means getting up around 7 am.
Naturally, people are going to think that by exercising you have to train like an athlete to get these benefits, but that’s completely wrong. Dr.Mercola mentions, “ Two-thirds of Americans get no exercise at all. If one of those people gets up and moves around for 20 minutes, they’re going to get a huge number of health benefits, and everything beyond that 20 minutes is, to some degree, gravy. That doesn’t mean i’m suggesting people should not exercise more if they want to. You can always do more. But the science shows that if you just do anything, even stand in place 20 minutes, you will be healthier.” On that account, excessive hardcore exercise isn’t needed to receive several health benefits; only 20 minutes of standing up per day will suffice. There are various different types of exercises someone can do, there are a list of them on the Peak Fitness website. Overall, there are copious quantities of emotional, internal, and physical effects of
To exercise does not mean that you have to strain yourself greatly and do impossible tasks for endless hours each and every day. However, you should commit yourself to exercising at least half of an hour each day that can be divided up when you have the time.
Adding exercises into one’s daily routines can change their whole lifestyle. Many people look at exercise as being something just for people who want to lose weight or to become muscle bound, but there are a great deal of benefits that can be received from exercising regularly. Of course gaining muscle and losing fat are the two most popular reasons that usually attract people to the gym, but they make up a small part of the potential benefits that can be achieved with exercise. There are several ways in which I have benefited in my life from exercising regularly, besides just making me bigger and stronger. It has made me become more organized, helped me make better decisions, and motivated me to take on new challenges in life.
I will be telling you how I wake up in the morning. There are a few things that you will need to know. The night before you go to bed, you should set your alarm for the right time. You will also need to make sure that you have the coffee pot ready to go for the morning so that you will only need to turn it on when you get up. Another thing that you will need to be aware of is the snooze button; it can be a major pitfall in getting up on time. My alarm clock takes a battery so that, if the power goes out, it will still go off at the right time. The last big pitfall is not going to bed early enough to get enough sleep for the next day.
As one goes to bed at night, the body’s daily functions begin to change. The muscles relax, the mind lets go and sleep begins. This moment is where the real fun begins.