Fitness

For All-Day Energy and Weight loss, Morning Exercise is Best

16. Hiking in the morning If you love to get outdoors in the morning to let the sunlight and air wake me up naturally. Exposure to… Rina - May 9, 2020
a sunrise hike with a friend. Shutterstock.

16. Hiking in the morning

If you love to get outdoors in the morning to let the sunlight and air wake me up naturally. Exposure to light first thing in the morning can help regulate your circadian rhythms, which can help you feel naturally energized throughout the day and sleep better at night. Some simple tips for being safe while on a hike before sunrise are to: Take a friend – With fewer people on the trails hiking with a friend may make you feel more comfortable and exposed. Take some water and snacks – You may be beating the heat by hiking in the early morning, but you will still need to hydrate.

Who needs a Stairmaster when you can head up a hill to work those glutes? I promise the view from the top of your hike will beat the view from the Stairmaster any day. No hills nearby? Don’t underestimate the value of uneven terrain in building stabilizer muscles around your feet, ankles, and knees. Worried about toning those arms take along some hiking poles or wear wrist weights. Also not hitting the snooze button is good for mental strength.

an early morning bike ride. Shutterstock.

17. Biking in the morning

Riding your bike is another good way to get in some morning cardio while also enjoying the outdoors. Cardio in the morning is helpful to get your body energized, and combining it with an outdoor activity only amplifies the effects. Consider riding your bike to work instead of driving or taking the train.

When you ride your bicycle in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the ride. … While you sleep, your metabolic rate is slower than any other time of the day. Burning fat isn’t the only reason you should ride your bicycle in the morning.

an early morning jog. Shutterstock.

18. Jogging or walking

It’s best not to go for a full-on sprint first thing in the morning, but an early stroll or light jog can help kickstart your metabolism and give you a positive boost for the day. Going for a quick run first thing in the morning can help lower your blood pressure, relieve stress, and increase your energy levels. Walking keeps weight under control when combined with a healthy and balanced diet.

Walking burns calories and improves the metabolism of your body. Go for a walk every morning before breakfast, and you can burn up to 100 calories every one mile you walk. The morning is the best time to jog because your blood glucose levels are at their lowest so your body will have to tap into its fatty reserves for the extra energy that jogging requires. Remember, though, that jogging alone will not get rid of those extra pounds.

swimming at sunrise. Shutterstock.

19. Morning Swim

Scientifically, if you’re swimming to lose weight, swimming in the morning is the best. Not only will a swim in the morning before breakfast burn more fat, but it will raise your body’s metabolism for the rest of the day – so you burn more calories, faster, throughout the day (even while sitting at your desk). There are those who prefer to swim in the morning to be more lively throughout the day but for the evening persons, swimming at night is your best choice.

Those who usually can’t sleep at night could also use this as a way to be able to sleep better. As far as weight loss, even a leisurely pace of swimming will help a 185-pound person burn approximately 532 calories an hour according to Harvard Health Publishing. If you’re in the habit of hanging out at the pool three times a week and spend an hour swimming, you will lose almost half a pound each week.

 

be flexible. Shutterstock.

20.  Let experience be your guide

Keep in mind that the length and intensity of your activity will determine how often and what you should eat and drink. For example, you’ll need more energy from food to run a marathon than to walk a few miles. And try not to include any new products in your diet before a long-duration sports event. It’s best to have previous experience to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimal performance.

noticing the results. Shutterstock.

21. When will you see results?

Surely you’ve wondered when you will start seeing the results of your workouts: Generally, you can expect to notice results after two weeks. Your posture will improve and you’ll feel more muscle tone. It takes three to four months for the muscles to grow.

The time it takes for you to see and for others to notice weight loss results can vary from person to person. Many factors, including your starting size and your eating plan, can make a big difference. In general, however, many people can see results in one to two weeks when they stick to their plan.

a sense of accomplishment. Shutterstock.

22. You will feel good

During exercise, your brain makes more endorphins, the “feel-good” neurotransmitters behind a runner’s high. Morning exercise is a great way to start the day on a positive note. You’ll also feel a sense of accomplishment, giving you an optimistic outlook for the day. Exercising in the morning gives your body a healthy kind of fatigue and stress at the end of the day which results in deeper and better sleep.

Also, morning exercises affect not only the quality of your sleep it also helps you get longer rests. Note that exercise is a form of stress. Morning exercise has been found to have other benefits, however. According to the NIFS, working out in the morning can help increase your energy level for the day. Exercise increases oxygen and nutrients throughout your body, which can give you an energy boost.

gym bicycles. Shutterstock.

23. Is 10 minutes a day enough exercise?

A new study published in Neuropsychologia found that just ten minutes of moderate to vigorous exercise (they used gym bicycles) significantly improves brain function. Your mind and body won’t change overnight, but when you choose to rejoice in these small successes, you set yourself up to do more good the next day.

Short bursts of exercise lasting less than 10 minutes give you the same health benefits as slugging it out at the gym for hours. Researchers have found that even walking to the bus stop or cleaning your home can help you lose weight and lower your cholesterol.

the effects of regular exercise. Shutterstock.

24. What happens to your body?

Exercising makes the body pump more blood to the muscles. This will increases blood flow, which is beneficial for your brain. Once you’re done with exercising your brain will release more endorphins, which will elevate your mood for the day. When you start moving, your body’s energy expenditure increases. That’s why we often feel so at ease and things are clear after exercising and eventually happy. At the same time, endorphins, another chemical to fight stress, are released in your brain. Essentially, when you start exercising, you feel better because your brain and body can do more.

You’re not winded walking upstairs. Your heart rate and blood pressure go down, which decreases your risk for a number of diseases and gives you more energy. When you exercise, heart rate increases to circulate more oxygen (via the blood) at a quicker pace. Eventually, this lowers resting heart rate in fit people. Exercise also stimulates the growth of new blood vessels, causing blood pressure to decrease in fit people. Exercise helps people lose weight and lower the risk of some diseases. Exercising regularly decreases a person’s risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure. Exercise can help a person age well.

Where did we find this stuff? Here are our sources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
https://www.nhs.uk/live-well/exercise/5-minute-wake-up-workout/
https://info.totalwellnesshealth.com/blog/6-amazing-benefits-of-morning-exercise

11 Good Morning Exercise Routines to Boost Your Metabolism


https://www.prevention.com/fitness/g20466043/working-out-every-single-morning-for-a-month/

 

 

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