Many people dream of a slim, chiseled figure and a beautiful, toned body. But desire alone is not enough: results are not achieved by those who do nothing. And arguments about the lack of time and money spent on visiting fitness clubs are just excuses. There are many ways to lose weight at home. One is daily exercise, with exercises that move the whole body.
Without additional equipment or expensive equipment, dedicating half an hour a day to exercise can significantly improve not only your own figure, but also your general physical well-being.
The importance of morning fitness training in weight loss
Morning exercise not only helps to wake up, cheer up and get rid of sleepiness. It initiates all vital processes in the body, activates brain function, normalizes blood pressure, increases a person's performance and stress resistance.
Losing weight is most effective in the morning. In the first half of the day, the body reacts more productively to the load: metabolic processes start, fat reserves are burned. Morning fitness training dulls the feeling of hunger and prevents further overeating.
The most important rules of morning exercises for weight loss
In order for morning workouts to benefit the body, kick-start metabolism and weight loss, and provide the necessary boost of energy for the whole day, they should be based on the following rules.
- The training complex should include exercises that affect all major muscle groups.
- The training should be started from top to bottom: from head to toe.
- It is better to gradually increase the load as the physical strength and endurance of the body increases.
- Do not skip physical activity: you must exercise every day.
- The duration of the lessons should be at least 15 minutes per day.
- Rest time between exercises should be minimal.
- It is advisable to modify the training program regularly, supplementing it with new exercises and complicated modifications of the usual sports elements.
- It's better to exercise while listening to your favorite music.
- Do not eat anything an hour or later before the start of classes. Drink a glass of warm water half an hour before training. This normalizes digestion and helps remove waste products from the body.
- A contrast shower after morning fitness doubles the effectiveness of your workout, boosts the body's immune system, strengthens and tones blood vessels.
- Make sure you follow the correct daily routine. Nighttime sleep should last at least 6 hours.
- The gym must be thoroughly ventilated beforehand.
An effective morning workout for weight loss
Morning exercises, like any other fitness training, should consist of a warm-up part, a basic exercise block and end with several stretching elements.
Basic training complex for every day:
- tilting the head forward, backward and sideways;
- circular rotation of the head, shoulders, arms;
- bending to the side and down towards the legs;
- pelvic rotation;
- running in place with high knees;
- pull your arms to the belt with weights to strengthen the biceps and back tension (you can use dumbbells or bottles filled with water or sand as weights);
- push-ups to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
- deadlifts from a supine position, V-twists, straightened leg raises connected to strengthen the abdominal press;
- squats to work the buttocks and thighs;
- classic lunges to get rid of the manifestations of cellulite and create a rounded shape of the buttocks;
- swinging your legs from a standing position to all fours to strengthen your hips and butt;
- any plank-type exercise to strengthen core muscles;
- from a sitting position, bending towards the legs, gently stretching the back muscles and hips;
- stretching the spine from a standing position near the wall (arms raised, palms crossed).
Each fitness element should be repeated 10-20 times. Choose the pace that is optimal for you to avoid shortness of breath and severe fatigue.
The basic training complex can be supplemented with any appropriate physical activity exercise. It all depends on the training goals, problem areas and personal preferences of the performer.
Types of useful fitness
You can diversify your morning exercises with various additional fitness options:
- Hula hoop rotation: helps to remove excess fatty tissue from the stomach and hips, significantly reduces waist size.
- Skipping rope: effective for strengthening the lower limbs, eliminating cellulite on the thighs and buttocks, increasing the body's endurance, and normalizing the functioning of the cardiovascular system.
- Gymnastics according to the Tabata protocol: allows you to develop your own body and improve your general physical well-being in the shortest possible time.
- Breathing exercises: has a beneficial effect on the functioning of vital organs and systems, accelerates metabolism and fat burning processes, increases immunity, normalizes the functioning of the central nervous system, improves oxygen exchange processes between cells and tissues.
- Jogging: strengthens the cardiovascular system, improves the mobility of the joint-ligament apparatus, accelerates blood circulation and lymph flow.
- Sport or Nordic walking: it has a complex overall strengthening and healing effect on the human body.
Morning exercises are good for everyone: men, women, children, seniors, professional athletes, casual fitness enthusiasts and non-athletes at all.
It tones muscle fibers, gives energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves general physical well-being, increases immunity, and promotes gradual weight loss.
Daily morning fitness training is a healthy habit that gives you energy and a good mood for the whole day, starts metabolic processes in the body, normalizes your well-being, improves mental abilities and performance. This activity is an effective prevention of the development of diseases of the locomotor system, heart and blood vessels.