Morning Exercise Benefits

We have mentioned many times about the importance of consistent exercise. However, most of us just exercise whenever we want and do not have a set routine. But for results to show, it is best to be consistent. So is it better to work out in the morning or the evening?

Well in this first part, I would like to discuss the pros and cons of working out in the morning.

 

Positives:

  • Working out in the morning can give your day a kick start. Most of us are a bit slow in the morning. However, if we exercise first thing when we wake up, it’s a natural way to boost metabolism. It can be even more effective than coffee and it will provide you long lasting energy for the rest of the day.
  • You are more concentrated during the workout. When we exercise the first thing in the morning, we have no thoughts in our minds. Additionally, most people may not even be up by then so it is less likely that you will have distractions going on. This could be emails that you need to reply, text messages and phone calls. You will be more in the zone as many people are still asleep at that time during the day
  • Morning workouts have shown to improve the quality of your sleep. This is because your body will have had the whole day to settle down from the adrenaline and the endorphins. Additionally, it’ll help the body to release melatonin (a hormone that helps sleep cycle) earlier in the evening. Thus it will allow you to go to bed early and wake up early.
  • It burns more body fat than working out in the evening. This is because you are working out on an empty stomach. Our muscles need fuel for it to function. If we don’t have food in our stomach, our bodies will feed off what we have stored first. That first fuel source is fat.

 

Negatives:

  • Increase likelihood of injury. In the morning, your muscles and ligament are at its stiffest point. This is because while you were asleep, everything in your body would have been still for at least 6 hours. The best way to counter this is to do a thorough warm up before you start your work out. This way, you muscles will be able to function at its best.
  • You might to be able to perform as well as you would like. Again this relates to the point above being that your body is still in a rested states and joints aren’t functioning properly. Research has shown that the optimal muscle output is during the evening or late afternoon. This is due to the fact that your body has had the entire day to acclimatise to proper tension and movement. Again, to counter this problem is to do a very good workout to get everything functioning as well as it can in the morning.
  • Burnout may happen if we push ourselves way too hard. This is because the body is functioning at a high intensity on an empty stomach. I know it can be more effective at burning fat but pushing it over the line may be harmful. Your body may not be able to take it. So the best way to counter it, is to work out at 80% rather than 100%. This way, your body will avoid burnout but it is still effective.

 

This blog talked about the positives of doing an early workout. There are many great things about it such as more energy throughout the day, less distractions, improve sleeping quality and more effective in fat burning. However, if we don’t warm up properly working out in the morning can lead to more injuries and a decrease performance during the work out. Additionally, it may even cause fatigue and burn out if pushed too far. Next blog will be about the benefits of working out in the evening. Hopefully by then you’ll find the most suitable time for you to do your exercise.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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Morning Exercise Stretch | Eric Sonstroem | Flickr

Should I Warm Up Before & Cool Down After Exercising?

Throughout any intense exercise session, the body is handling stress and has a risk of injury. This can be minimised by warming up and cooling down before and after your workout.

Before getting into your sport or strength training session, you want to get a warm up. This is going to prepare your body for exercise and increase your heart rate and breathing. Ideally, your warm up routine will consist of two-parts: a general warm up and specific warm up.

The general warm up

consists of jogging, biking, rowing or any other cardio exercise followed by dynamic stretching. Dynamic stretching is not your typical “touch your toes” stretching. It consists of movements that take your joints through their ranges of motion to warm up and stretch the muscles. For example, you can perform leg swings, shoulder circles and bodyweight lunges. The bodyweight lunges serve as a nice stretch for your hip flexors while also adding a little resistance exercise for your quads and glutes to warm them up.

The specific warm up

consists of specific exercises that closely resemble movements that you’ll be performing in your actual sport or training. For example, jumping exercises before getting onto the basketball court or some lightly weighted squats before your leg session in the gym.

The warm up is essential for your performance as it increases blood flow and oxygen to muscles, increases neural impulses to wake up your muscles and, most importantly, decreases the stiffness of connective tissues (ligaments and tendons) to avoid any muscle tears. Studies have shown that a structured warm-up can reduce your chance of injury by more than 50% and that’s on top of helping you perform better!

The cool down

is also important as it helps flush out any lactate (waste), prevent dizziness from blood pooling. It also decreases muscle soreness after your session. It consists of gradually decreasing your heart rate and stretching out your muscles. This also has two parts: general cool down and static stretching/foam rolling.

The general cool down

is similar to the general warm up since you can use jogging, biking or any activity at a progressively decreased intensity. Your aim should not be to sweat and go fast at this point, you just want to go through the motions and let your body slow down to a relaxing stop.

Following your general cool down you can get into some static stretching, which is the basic stretching where you hold stretches for around 15-30 seconds. You can also choose to use foam rollers or massage balls after your exercise to restore length in the connective tissues. The stretching and foam rolling helps reduce muscle soreness, increase muscle flexibility and stimulate circulation to flush out the lactate.

Be sure to hydrate well and eat a healthy meal after your workout to keep your body fuelled and recovering well!

Stay tuned next week for when we’ll take you through our ideal general warm-up and cool-down routine to cover all your bases!

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

File:Man Doing Warm Up Exercise Cartoon.svg - Wikimedia Commons