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.
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.
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.
Nowadays, people are sitting… a lot. And they’re sitting right on their prized possessions – one of the most important muscles groups in the body – the glutes.
Let’s get to know this area of our bodies a little better. The glute area comprises of 3 muscles: gluteus medius, gluteus maximus and gluteus minimus. Maximus extends (pulls) your thigh behind your, while medius and minimus pull your thigh out to the side (abduction).
These muscles tend to be weak and underworked. Long periods of sitting tend to cause these muscles to turn off and weaken, which leads to low back, hip and knee pain due to a lack of stabilization of the pelvis from these muscles
Strengthening your glutes come with many benefits. They help stabilize the hips and pelvis while walking, play a role in knee and ankle alignment down the lower chain of the leg as well as just look aesthetically pleasing to both sexes. You’ll even find that your athletic performance improves as your glutes play a huge role in power generation in your stride and jump as well as side-to-side (lateral) movement.
If we haven’t made it clear yet, strengthening your glutes is a great idea and you really have everything to gain by strengthening them. So How do you do that? Well the gluteus maximus is usually addressed adequately through running, squats, deadlifts and lunges. But the often-neglected glute medius and glute minimus usually don’t get in on much of the action. So here are 3 exercises to start firing those glutes nicely.
Side-Lying Leg Lifts
Single Leg Bridges
Side-Lying Clamshell (incorporate resistance band to increase the effect on glutes)
If you incorporate these exercises into your workout and work up to 3 sets of 12-15 reps you’ll find that your hip stabilization will improve greatly and your buns will thank you! Remember to keep learning and stay consistent – the results will come.
You know it happens. You go on to Netflix and promise yourself that you’ll only watch one episode and get off your butt… One episode turns into two… two turns into three… and before you know it you’re binging.
Or maybe you’ve got a date arranged around an intense TV marathon that’s going to be epic.
Before you decide to set out on a TV show marathon whether it be alone or with your partner, consider taking the right steps to take care of your spine and avoid any pain or injury that may come your way.
Steps to Stretch:
Plank beforehand: Before committing to your hours of absorbed fun, plank. The plank position helps engage your core muscles and take on the stresses of sitting for long hours. Nothing fancy here, go as long as you can and challenge yourself a bit!
Sit properly: Slouching can add additional stress on your back. Reset your posture periodically by backing your butt right back to where the backrest meets the cushion.
Do NOT kick your feet up: Kicking your feet just adds more stress to your lower back and encourages slouching. It’s okay to do temporarily but not for an entire episode.
Stretch it out: Try out a stretch break every hour. Here are the steps to what’s called the “figure four stretch”. i) Slide to the edge of your seat
ii) Cross one leg over the other into a figure 4 iii) Sit up tall and feel the stretch in your glutes
iv) Hold for 30 seconds and repeat 3 times on each side
Break? Get up and move: Whether you’re going for a bathroom break, refilling your wine or getting some more snacks, every step counts. Periodically, getting up and walking or stretching is an excellent solution to avoiding any back pain and should always be encouraged.
Try these out and impress your date with these helpful tips to take care of your bodies.