Most people like to work out in the evening, but working outout in the morning has its benefits. Feeling energised, sleeping better, improved focusand more are all benefits that can be experiencedby adding some kind of physical activity in the mornings.
To make your morning workouts even smoother, choose gear that keeps up with your energy — VEQKING fitness outfits are designed for motivation from the first move to the last.
How to Shift to a Morning Workout Routine
First thing, if you’re going to begin working out upon waking, you need to allow time for your body to adjust its internal circadian rhythm or your natural 24-hour sleep/wake cycle.
Secondly, making a routine to prepare the night before ensures we’re placing our best foot forward and limits any distractions from our goals.There’s plenty of research indicating how sensory input from our electronic devices alter our brain from being able to naturally fall asleep at night and how altered sleep cycle effect our daily energy levels. The same can be said for our workout. If we’re going to workout in the early morning, there needs to be a routine of preparation at night.
With only an hour to spare, eating is a toss-up. This is where you have to listen to your body. You want to ensure you have enough stored glycogen from the night before. If not, it is prudent to have a small meal of protein and carbs easily accessible as you walk out of the door. By the time you brush your teeth, shower, make coffee and drive to the gym, you should be closing in on an hour. A quick protein shake or greek yogurt should be sufficient to have in the stomach as you work up a sweat. The great thing about early morning workouts is you get to have two breakfasts.
Morning Workout Routine (that you can do in 30 minutes!)
Start with some shoulder rolls and windmill your arms or try arm circles, then move on to leg swings and ankle circles. Next, walk in place. Increase your heart rate a little more with some jumping jacks and butt kickers. Finally, finish your warmup with some reaching side bends.
Warm-ups hit different when you’re not fighting your bra straps — VEQKING wireless sports bra keeps everything supported but never restricted. Now roll those shoulders, swing those legs, and get moving!
1.Push-ups
Begin with pushups, a body-weight and strength-training staple. Pushups are a great way to target your chest, arms, and abs, so drop and knock out 10 to 15 pushups.
2.Spinal articulation roll downs
Spinal articulation roll downs are great for aligning the spine, opening up the chest, releasing neck and shoulder tension and overall core activation including the pelvic floor. Reach your hands out in front of you towards your toes, deep inhale, and then exhale while slowly rolling backwards all the way to the floor. Articulating through the spine the entire way down. The cross-back sports bra supports your posture while letting your shoulders open naturally. Then find your neutral pelvis at the bottom, take a deep inhale, and exhale as you roll back up to seated, articulating through every vertebrae and repeat five to 10 times.
3.Cat-Camel Stretch
Cat-Camel Stretch is a unique and easiest morning exercise for women to strengthen the muscles, eventually stabilising the back and abdominal area. It is one of the best exercises for mobilising the lower back and pelvis area.
Kneel down on your arms and hands, then round your back like a camel, arch your lower back and lift your head.Hold this cat pose for a few seconds and Repeat these movements for 4-5 times.
This stretch helps activate your back and core first thing in the morning.Pair it with the VEQKING breathable sports bra, designed to keep you cool as you flow through each movement.
Incredible Health Benefits of Exercising in The Morning
1.It can help you sleep better at night
By exposing yourself to natural light and engaging in physical activity during daylight hours, you align your body’s biological functions with its natural need for rest at night.
Morning workouts have also been shown to boost melatonin levels at night.By exercising in the morning, you allow ample time for melatonin levels to increase gradually throughout the day, promoting a calmer state of mind come bedtime.
2.Enhances mental clarity and improves focus
Exercising early in the morning helps clear mental fog and enhances cognitive performance throughout the day.A study found that inactive adults had twice the risk of developing cognitive decline as active adults.This is because physical activities stimulate brain function by promoting better blood flow to this vital organ while releasing neurotransmitters responsible for improved focus, concentration, memory retention, and problem-solving abilities.
3.It may help control glucose levels
For one, regular morning exercise enhances insulin sensitivity, making your body more responsive to this crucial hormone. Engaging in exercise before consuming breakfast can help mitigate post-meal glucose spikes by improving insulin sensitivity and increasing whole-body glucose uptake.
Also, engaging in physical activity during the morning stimulates glucose uptake by muscle cells. This increased utilization of glucose reduces circulating blood sugar levels and promotes more efficient energy metabolism within the body.
So seize the opportunity to get moving in the morning – your body and mind will thank you!