When it comes to exercising, the only thing that matters is choosing a time to stick to it. Exercise regularly. This time can be different for each person. It does not matter if you plan to exercise in the morning, or in the evening, or at night; In any case, the "right" time to exercise depends on factors such as lifestyle, fitness level, and your own preference. And he considered it the best option, but sometimes they can have various benefits and are suitable for many. For example, morning exercise has many benefits and is the best solution for those who can not stick to their plans and put laziness aside.
Due to conflicts such as work, family, friends, work Everyday, sleep and Finding a good time to exercise has become very difficult. Setting a specific time for daytime physical activity can be difficult for many people and therefore they may not be able to exercise. Some people may exercise for a few days, but over time, they may not be able to get on with their routine.
Given these day-to-day conflicts, the only way forward is to exercise early in the morning. . When your head is always busy and you do not have enough time, you should wake up early in the morning and exercise immediately. This way you can get to your exercise as well as other daily activities!
We will continue to study exercising in the morning and get acquainted with its benefits. We will also review a few tips and tricks to get you started. Join us.
What are the benefits of exercising in the morning?
If you are still unsure about exercising in the morning and do not know what decision to make, consider the benefits below and make your decision based on them!
1. You will have fewer distractions
Exercising in the morning usually means you will have less conflict and distractions. When you wake up, your brain is still not thinking about daily tasks and responsibilities, and therefore you are not busy thinking. Apart from this, it is very unlikely that anyone will call, text or email you. The less distracted you are, the better you can exercise and focus on it.
Avoid extreme heat
In summer, exercising in the morning can be much easier and more enjoyable, as the hottest hours of the day are between 10am and 3pm and can be a bit of a chore. Experts recommend that you avoid exercising outdoors and in the sun during this time.
If you are into outdoor activities, you want to exercise in the yard or run in the streets, it is best to Wake up early in the morning and practice before the weather gets hot, especially on hot days of the year.
3. You will have better food choices
A morning exercise can give you a healthy and refreshing day. In a 2018 study, it focused on 2,680 students who completed a 15-week exercise program. Their program consisted of three 30-minute sessions of aerobic exercise. The researchers did not ask students to change their diet and eating patterns. However, those who adhered to their exercise program always turned to healthier foods, drawing a line around red meat and fried foods.
Although this study did not focus on the best time to exercise during the day. But the findings show that exercise can affect diet and lead to healthier foods. Therefore, exercising in the morning will also have this benefit and will encourage you to have healthier food choices during the day.
4. Increases your alertness
Exercising in the morning may be more compatible with your body's hormonal fluctuations. Cortisol is a hormone that keeps you awake and alert. This hormone is more commonly known as the "stress hormone" because its imbalance can affect your stress level, and a lack or high level of it can lead to many problems.
Cortisol levels rise in the morning and fall in the evening, peaking at about 8 a.m. Therefore, exercise at this time will be very convenient. If your circadian rhythm is healthy and regular, your body will be more prepared for exercise at this time. By exercising at this time, you will be able to increase your body's energy level, become more alert, and generally feel more refreshed.
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5. Increases overall body energy levels
Exercising regularly is an amazing way to increase energy and reduce fatigue. When you exercise, oxygen and nutrients reach your heart and lungs. This improves the cardiovascular system and increases endurance and strength. In the same way, you will have more energy and you will be able to do your job better during the day.
6. You can focus better
Physical activity can improve concentration regardless of when you do it excuseme. But if you always have trouble concentrating and can't do your job well, exercising in the morning is the best solution for you.
A study conducted in 2019 showed that exercising in the morning can increase Enhance focus, visual learning and decision-making power. In this study, participants were asked to sit for 8 hours each day. On some days they had to do no exercise and on other days they walked on a treadmill for 30 minutes in the morning. On some days, they took a 3-minute walk per half hour of sitting.
Days with a 30-minute morning treadmill were associated with better mental and cognitive activity throughout the day, especially when resting. They also had order. Therefore, exercising in the morning can have a positive effect on concentration and help you perform better in your job and career.
7. You will be in a better mood
Physical activity is a natural remedy for stress and mental health problems. When you exercise, your brain produces more endorphins, which are a "hormone and neurotransmitter, get well," and keep you away from negative thoughts and anxiety. Exercising in the morning is a great way to start the day. It is energetic and juicy. In addition, by exercising you can get a sense of satisfaction from your tasks and with this sense of success, you can have more optimism throughout the day and go about your daily routine with a better spirit.
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8. You Can Lose Weight Better
According to a 2015 study, exercising in the morning can be a great way to lose weight. In this study, 10 young men exercised separately in the morning, afternoon, and evening. Researchers have found that 24-hour fat burning was higher in people who exercised in the morning and before breakfast.
Thus, if you want to increase fat burning and lose weight, it may be bad. If not, try exercising in the morning and see if it works for you.
9. You can control your appetite better
In general, exercising can help regulate your appetite by reducing ghrelin, a hunger hormone. In addition, it increases some of the hormones that make you feel full and satisfied so that you can stop overeating.
However, exercising in the morning may have a greater effect on your appetite. In a 2012 study, 35 women walked on a treadmill for 45 minutes in the morning. The researchers examined and measured women's brain waves when shown "flower" and "food" pictures.
After a week, the process was repeated without morning exercise. The researchers found that women's brains reacted more strongly to food photos when they did not exercise in the morning. According to this information, exercising in the morning can affect your appetite and the way your brain reacts to food and prevent you from overeating.
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10. Increase your daily activity
The benefits of exercising in the morning are not limited to those hours, and according to research, physical activity at the beginning of the day can have a positive effect on your daily activity and increase your energy.In one study, participants were asked to walk for 45 minutes in the morning. These people were much more physically active in the next 24 hours. According to these findings, if you are trying to change your lifestyle and be more active, exercising in the morning can help you and be an amazing solution.
11. Blood glucose levels are better regulated
Physical activity plays an important role in the management of type 1 diabetes. But people with the disease will have a harder time exercising because exercise can increase the risk of "hypoglycemia" or hypoglycemia.
But a 2015 study found that Exercising in the morning can reduce the risk of developing the disease. In the study, 35 adults with type 1 diabetes did two treadmill workouts in the morning and afternoon. Researchers compared the results of exercising in the morning and afternoon and found that exercising in the morning reduced the risk of hypoglycemia.
Researchers believe that cortisol levels play a role. Apart from affecting the level of consciousness, cortisol can also help control blood sugar. Decreased cortisol levels, which occur late in the day, may increase the risk of hypoglycemia. Therefore, it is best to exercise in the morning when cortisol levels are high.
You will manage your blood pressure better
High blood pressure has caused many people various problems. Physical activity is one of the best ways to control high blood pressure naturally. However, according to research, exercising in the morning is the best option to treat this problem.
In one study, 20 adults with high blood pressure in three separate sessions at 7 am, 1 They exercised on the treadmill in the afternoon and 7 in the evening. They also used medical devices to monitor their blood pressure.
Next, the researchers concluded that when exercising at 7 a.m., blood pressure changes were at their most desirable, and so on. The reason for morning exercise can be a great way to deal with high blood pressure.
13. Getting a better night's sleep
Exercising in the morning may be just what you need for a good night's rest. According to research, people who exercise at 7 a.m. will have better, better sleep at night. They faced less. In addition, they needed less time to fall asleep.
Apart from all this, morning exercise outdoors has a greater impact on sleep quality. Exposure to morning light can help increase melatonin levels at night. Melatonin is produced in the brain and plays an important role in the sleep-wake cycle and the regulation of the body's circadian rhythms.
Should you eat before exercise?
Although exercising before breakfast has benefits, it is very important to have stable blood sugar before exercising. Otherwise, your body can hardly function, you will have very little energy, and you will not be able to exercise well at all.
Eat a light, high-carbohydrate, high-protein meal before exercising in the morning. . These nutrients can provide you with energy and prepare your muscles for exercise. In addition, protein makes you feel fuller and leads to less food throughout the day so you can lose weight. Some of the best snacks before exercising in the morning include the following:
- Bananas and peanut butter
- Oatmeal with almond milk and berries >
- Greek yogurt with apples
Eat these foods at least one to three hours before exercise. The choice of these watches may be different for each person. So, choose the time that suits you and your appetite.
- Is it better to exercise on an empty stomach for fat burning?
Now that we know What should we eat from exercise? It's time to look at what we eat after exercise. After exercise, the body needs to replenish its carbohydrate and protein stores. Therefore, you should eat a proper meal for about 15 minutes after exercise, such as the following options:
- Turkey sandwich with wholemeal bread and vegetables
- Smoothie with fruit And protein powder
- Greek yogurt with berries
* Do not forget to drink enough water before, after and even during exercise.
Despite all this, remember that you should not eat these foods. These are just some of the goal setting shareware that you can use before and after your workout. Therefore, the choice is yours. But be sure to go for healthy and complete foods to provide both the nutrients your body needs and to prevent damage to your health and weight gain.
Exercise in the morning compared to the evening
In general, exercising in the morning is a better option because you can stick to it better before You will do it when you are involved in daily tasks and responsibilities. One of the reasons people may not exercise during the day is because they are so caught up in work that they have to say to themselves, "Let go, I'm too busy right now!"
Many people in Afternoon and evening may be busy at work and school and feel tired. Therefore, it will probably be difficult to find motivation for exercise. Exercising at night can also increase energy levels and make it harder to sleep.
However, some people may function better in the evening. In general, exercising in the evening and in the afternoon can not be considered a bad option. This time of day can also have the following benefits:
- High body temperature; Your body temperature is at its highest at 4 to 5 p.m. There is a limit. This temperature can be very good because the muscles are warming up a lot and you will be ready to work out.
- Increase strength and endurance; Compared to morning, your energy level, endurance and strength It will be much more in the afternoon.
- More friends will be with you; If you want to exercise in the afternoon, more friends will likely be able to accompany you.
- Reduce stress; After a long, busy day, exercise can help. It helps you to avoid stress and various thoughts.
In addition, different times of the day can be suitable for different sports. For example, a fast stationary bike may be a good option for the morning, but a relaxing yoga class should be done in the evening or even at night to get rid of yesterday's tiredness.
As we said, it takes time Choose the one that suits you and get the best result. It is better to stick to one time and exercise all the time (even at night) than to choose the mornings, but after a few days, do not worry about it!
Tips for exercising in the morning
- Rest well and get enough sleep; A good night's sleep It is very important to be up early. Try to get 7 to 8 hours of quality sleep a night.
- Adjust your exercise time over time; Instead of waking up at 6 a.m. after a lifetime of laziness Get up early, try to adjust your workout slowly, and wake up early in the morning. This way you can better adapt to these early awakenings.
- Prepare your sports equipment; Prepare your sports clothes, shoes and other sports equipment before going to bed Start exercising immediately in the morning and do not feel lazy.
- Prepare your breakfast in advance; Just like before, making breakfast at the beginning of the day is possible. Be hard and tedious. Maybe that's why you can't exercise in the morning. Therefore, prepare a delicious and energetic meal at night before going to bed so that you can eat it immediately after waking up.
- Have a workout companion; Plan with A friend and exercising with him/her can increase your motivation and lead to regular exercise.
- Do exercises that you enjoy; Do a variety of exercises Give it a try and see which one you enjoy the most. One of the tricks to exercising regularly is to enjoy these activities. Undoubtedly, doing things you enjoy can better get you out of your soft, warm bed!
If you want a workout plan ready for you Be sure to consider exercising in the morning. Exercising and exercising early in the morning can energize your day and increase your concentration and alertness. In addition, after a morning workout you will go for healthy foods and change your lifestyle.
However, the best time to exercise depends on you and you should choose the time when you feel You do well, but exercising in the morning has many benefits that will really benefit you. If you exercise early in the morning, you can:
- Reduce your daily distractions.
- Stay away from extreme heat.
- Better foods and .
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Source: Healthline <// a>