There is an opinion that morning training is very harmful for the body, it exhausts and leaves no strength for the rest of the day. But how to be to those people who have the opportunity to train only in the morning ?! Can they just give up and forget about sports ?! Definitely not! A lot of famous athletes, such as Arnold Schwarzenegger or Franco Colombo practiced this kind of training and thanks to this reached the heights of their sports career. In fact, morning training is not terrible, if you know and observe 5 obvious rules that will help make it effective.
Rule No. 1 – Good breakfast before training
The main reason why a lot of people literally roar for morning training in the gym or at home is that even light exercises exhaust them. Such people drip venom, but do not ask themselves why this happens. The answer is simple to banality – they do not have enough energy. They throw something in themselves for breakfast and go to work, exhausted, after which their face is reduced, distorted at every mention of the morning training.
How should we act? In fact, everything is simple:
- Your breakfast should be high in calories
Thus, food will give energy exactly when you need it, it will be enough not only for a set of exercises, but also for the whole subsequent working day.
Your body is not yet ready for exercise, so always give more time to workout than with evening training. Another reason why people accept bayonets as a morning exercise is an increased risk of injury. This is due to the somnolence of your muscles, so that this does not happen qualitatively warm up. You can:
This will warm up your muscles and prepare the ligaments for the future load. Remember that injuries arise precisely because of the unpreparedness of muscle fibers to the working weight.
It is better not to do morning strength training, because at that moment the load on the heart muscle is maximal. The optimal option is a gradual and slow build-up of weights on projectiles and simulators. Follow the principle of Joe Wyder, who says: Increase weight only when you can perform with it 12 pure repetitions in 4-5 approaches.
Never allow yourself to work in the morning for wear and tear, there should not be any training to the point of failure of the muscle, because you will inflict irreparable damage to your heart.
Rule No. 4 – Listen to your body
You should do your own to avoid excessive stress on the heart muscle, do not exhaust and avoid overtraining. In one day, energy can be pummeled and 100 kg with bench press will seem like a child's play, but it is likely that you will squeeze 80 kg on the next workout, and even then with great difficulty. In this case:
- Do not be afraid to throw the weight off the shells to work in the familiar 8-12 repetitions
Simple math – one lightweight training saves as many as seven days, which would have to be taken to get out of overtraining. Listen to the body and do your well-being, then the morning training will be not only productive, but also useful.
When your morning classes are over, drink juice or eat a couple of fruits. In addition, one hour after the training, be sure to make one more meal to refill the body with energy.
- Eat foods that contain fast carbohydrates
Always restore the energy that was spent during the morning workout so as not to feel overwhelmed during the working day. Thus, your diet will line up so that the first two meals will be caloric, unlike the others.
Now you see that morning training is not such a terrible thing. Following the principles outlined above, if you are unable to attend the evening, you can always devote the morning to training. These recommendations have proved themselves in practice, so follow them and everything will turn out.