How to make the perfect set of exercises for charging

It is believed that the morning warm-up have to be light, without power and explosive exercises and cardio. It is believed that heavy exercise immediately after waking have a strain on the heart, increases blood pressure and can cause a heart attack or stroke. In fact, it is quite debatable.

We try to figure out whether you can include a morning exercise something more serious push-ups and swings down.

Choosing a morning workout intensity

Within two hours after waking up is a natural blood pressure rise. During exercise, especially in heavy load, the pressure increases even more, which adversely affects the heart - increases the risk heart attack infarction, particularly in people suffering from hypertension.

In addition, increased morning cortisol and adrenaline - the stress hormones needed by the body to wake up. Exercise further increases the number of them, forcing the heart to work faster.

All this is true, but whether it is necessary to be afraid of morning workouts for you? If you have high blood pressure or heart problems, are overweight or a large experience of smoking, it may be worthwhile reduce the charge to a joint warm and soft stretching and exercise to move to a later date.

If you are a healthy person without excess weight, you should not be afraid of more intensive exercise. Morning exercise will bring you only benefits.

Advantages morning workout

Normalizes blood pressure, and sleep

Morning exercise a positive effect on blood pressure during the day and improve sleep quality. This was confirmed by a studyEarly morning exercise is best for reducing blood pressure and improving sleep. Dr. Scott Collier (Dr. Scott Collier) from Appalachian State University.

Together with Dr. Collier assistants tracked blood pressure and sleep quality study participants - men from 40 to 60 years engaged in three times a week. One group walked on a treadmill at seven in the morning, the second - in the hour of the day, the third - seven in the evening.

The participants, trainees seven in the morning, there was a reduction in blood pressure during the day at 10%, while the sleep time - by 25%. They slept stronger and had more beneficial sleep cycles than those who trained during the day or evening.

It makes you wake up faster

A short morning exercise increases blood circulation, wakes up the nervous system and provides a powerful flow of oxygen, including the brain. So no burnt scrambled eggs, forgotten things, and liters of coffee - after charging the brain wakes up completely and be ready to go.

Useful for the figure

Early exercise is good for the figure. If you start the exercise immediately after getting up from the bed, you exercise on an empty stomach. This triggers the release of growth hormone and increases your sensitivity to insulin, which provides better control of blood sugar levels and enables the body to store glucose in the muscle, rather than subcutaneous fat.

Including in its charging strength exercises, you normalize metabolism and ensure the normal absorption of substances entering the food, which is also useful for the figure.

It helps better to think and to feel happy

Study Differential effects of acute and regular physical exercise on cognition and affect. University of Pennsylvania has proven that sports have a positive effect on the brain and a sense of well-being throughout the day.

During the study, researchers found that people who exercise in the last month, showed the best results in tests for memory and feel happier and more prosperous than those who led a sedentary Lifestyle.

In addition, the movable member is also divided into two groups: one dealt with in the morning before the test, and the second - no. The result showed the best results, participants engaged in the morning the day of testing.

So, to make the brain work better and stay in a good mood for the day, you need to deal with in the morning.

Charging is definitely useful. But what about the exercises, which should be included in it? Here are five rules that will help create a good complex.

Rules of good charge

Engage immediately after waking up

Morning exercises are most effective if you do them right after waking up. Yes, you can go to the toilet and drink a glass waterBut then begins to engage.

The first few minutes after waking up - the best time to form a new habit. At first you may be, will have to push yourself, but after a while charging becomes a permanent part of your morning.

Do warm-articular

Normal articular warm-up will help to warm up the muscles and joints and prepare them for work. Here is the video with an excellent warm-up option.

Not to be confused with the number of repetitions, perform 10 times in each direction, for example, 10 turns of the head, knees 10 rotations. Static stretching hold for 10 seconds.

Add explosive exercises

To disperse the blood and increase metabolism, include a range of explosive exercise.

This may be jumping out squats, lunges, and jumping out with a change of feet, explosive push-ups, jumping with cotton, where you turn around 90-180 degrees during the jump.

Choose stretching exercises

The National Academy of Sports Medicine recommends start the morning with a dynamic stretch. This will allow the muscles to lengthen and lift the restrictions or pain. Dynamic stretching exercises include bodyweight: squats with hands behind head, lunges, push-ups with the rotation and others.

You can perform dynamic exercises with a sinking at an extreme point: Spiderman lunges, Bulgarian split squat with delay at the bottom, push Hindu with a three-second delay at the top, side thrusts on the bottom with a delay point.

Charging should be short and sweet

Charging - that's what you do every day, including training days. If you run a full-fledged heavy workout in the morning, just do not have time to recover before the evening. Therefore, morning exercise should be no longer than 15 minutes, and the exercise is not too heavy and complex.

So we discussed the general rules, and now we present two sets to charge: for beginners and people more advanced in fitness.

Two charging example

The complex of exercises for beginners (15 minutes)

1. Articular workout (5 minutes).

2. Power section (5 minutes):

• 2 sets of 20 squats with your hands behind your head.
• 2 sets of 10 push-ups. If you can not do push-ups in the classical technique, follow the light version - push-ups with knees or hands on the hill.
• 2 sets of 20 jumps legs together / apart cotton overhead (Jumping Jack).

3. Explosive exercise (1 minute: 30 seconds - exercise, 30 - rest). Try jumping over the head with cotton rotated 90-180 degrees. You can replace the jumps from side to side.

4. Dynamic stretching (4 minutes):

• Deep thrusts forward with a delay of 5 seconds at an extreme point. All you need to do 10 lunges with moving around the room. This exercise simultaneously pumping the quadriceps and gluteal muscles and stretches the hamstrings and adductors.

• Exercise "Cat and camel" - 10 times (two deflection considered at one time). This exercise involves working the muscles of the back and press and alternately stretches them.

• The lateral thrusts with a delay of 5 seconds at an extreme point. This exercise is also carried out 10 times.

• outputs lath. Stand in the emphasis lying down, put his feet on his knees. From this position, stand in the classic bar and hold it for 5 seconds, then return to starting position and relax for 5 seconds - this is one lap. All you need to do 5 laps per minute.

A set of exercises for advanced (15 minutes)

1. Articular workout (5 minutes).

2. Power section (5 minutes). 10 jumps with feet together / apart of cotton over your head, 10 sit-ups and 10 push-ups - this is one lap. It takes about 45-50 seconds, the remaining minutes of the time - rest. Perform 5 laps.

3. Explosive exercise (1 minute: 30 seconds - exercise, 30 - rest). Perform 20 squats with jumping out. Can be replaced by jumping onto the hill, explosive push-ups.

4. Dynamic stretching (4 minutes):

• 10 attacks Spiderman with a delay of at the point for 3-5 seconds. Exercise good stretches the hamstring, glutes and adductors.

• 10 Hindu push delay in the extreme position. This exercise works out your abs, back and arms, stretches the muscles of the back, shoulders, chest, abdomen, back of the thigh.

• 10 lateral thrusts with a delay in the end position.
• Classical strip for one minute. If you want to complicate the exercise, lift one leg for 30 seconds, then switch legs and stand still for 30 seconds.

This is a fairly simple set of exercises that do not require additional hardware or simulators, thus allow to work and stretch all muscle groups.

Try and make sure that it becomes much more cheerful with charging morning.

Share your favorite complexes for charging in the comments to this article.