Safety Tips And Tricks For Morning Exercise

If you're going to be doing your workouts first thing in the morning, it is additional important that you pay attention to these safety tips.Getting in regular workouts is of the most important things that you can be doing to improve your health & fitness level. In today  s busy times, however, this can be a challenge .That's why increasingly individuals who are adopting the caveman lifestyle with their eating habits are turning to early morning workouts to make definite they get physical activity in to place.When you do your workouts first thing in the morning, there  s less of a chance that something else is going to crowd them out of your day.That said, it's vital that you do keep a few points in mind when doing these early morning workouts so that you can do so safely.

 Morning Exercise

1. Routine Exercise

  • If you're really trying to lose weight and keep it off, work toward a goal of 60 to 90 minutes of exercise most days of the week. But that's a lot to ask someone who's just starting out, says Thompson. If that's you, try it in 10-minute chunks of time at first -- several times a day, several days a week.To get your morning exercise ritual going, here are some tips.

2. Eat Something First

  • While it’s generally not a good idea to eat a large meal right before you exercise, it is a good plan to consume a small item just to get your metabolism going. Eat something like a granola bar or a handful of nuts about 15 minutes or so before you begin your morning exercise. This will help to stave off stomach upset as you work out and will serve to help you lose weight more easily, if that’s your goal.

3. Start with walking.

  • Set short-term goals - 10 minutes, 15 minutes, etc. Gradually increase the number of days. Walking a dog is great because it gets you out for 20 minutes in the morning, and then 20 more at night. "If I can get someone up to 45 minutes or an hour of exercise during the day, I consider that a major success," Thompson notes. "You can't ask anyone to immediately start exercising for 90 minutes. You have to start with lifestyle changes and increase from there.

4. Longer Warm-Up

  • Early morning workouts should start with an extended warm-up. Take at least 15 minutes to get the blood flowing throughout the body in preparation for exercise.Those who rush through their warm-ups are far more likely to experience injuries when their ligaments are still tight and stiff and have a greater chance of being strained or torn. Although a longer warm-up takes a bit more time, it will be well worth it in the end.

5.  Count on Coffee

  • The go-to solution for sleepy mornings can also pep you up for an early workout. Many studies have shown that black coffee is not only safe to consume before working out, but that it also comes with a few benefits like helping to accelerate weight loss, allowing you to train longer and even decreasing muscle pain.

6. Morning exercise

  • Morning exercise is a fantastic way to get your metabolism running and your body moving before you start your day. With busy work and school schedules and a number of other tasks to complete later on during the day, many people find that they only time that they’re able to get any exercise is in the morning

7. yoga

  • Researchers looked at normal and overweight men and women who practiced yoga regularly (at least one session of 30 minutes or more per week) for four years or more. It compared their weight with the weight of people who didn't do yoga.Normal-weight people who practiced yoga gained less than those who didn't practice yoga. Overweight people who practiced yoga lost an average of 5 pounds; those who didn't practice gained about 14 pounds.

8. Bring a Light

  • If you’re exercising when it’s dark outside or before it’s fully light, bring a light of some kind. This will not only help you to see outside, but it will also alert cars and other people that you are present. Therefore, a light source is not only helpful to you but is also good as a safety device for early morning exercise.

9. Go To Bed Earlier

  • Human sleep cycles follow a daily cycle called circadian rhythms. Using an alarm clock, establishing meal times, and even routine workout times are all cues that reset our rhythms. People who consistently exercise in the morning teach their body to be most ready for exercise at that time of day. Go to bed 30-45 minutes earlier so you can stay on your normal sleep schedule. This will ensure the 30-45 minutes it will take you to get your warm up and workout done in the morning won’t come at the expense of adequate rest.

10. Don't forget weekends

  • If you make exercise part of your everyday lifestyle, stick with it on weekends, too. Keep treating it as an appointment. Don't let anything interfere. "It's your protected time and nothing else intrudes," says Foster. "You are keeping this commitment to yourself. This is something good that you're doing for yourself.