Exercising in the morning is one of the best things you can do after waking up. There are many health benefits of a morning workout. I already covered it in another post. In this article, I’m going to explain why you need to prepare yourself for a workout and its benefits.
Everyone knows that – before a workout or before doing anything, you have to prepare for it.
Without proper preparation, you can’t expect the best results.
Benefits of preparing yourself for a morning workout:
- More active
- Better performance
- Zero sleepiness
- Better focus on the workout
- You will be ready to give your best
- You will never miss the workout again
Well, now you know the benefits and importance of preparation for a morning workout. Now let me give you an overview of this post.
In this post you will know about:
- Tips to wake up early for your morning workout.
- Removing sleepiness.
- Dressing up for the workout
- Refreshment and tips on eating ( pre-workout & post workout )
- Tips for morning workout and time management.
- How to make it simple. So, that you can do it every day.
How to Prepare Yourself for a Morning Workout?
1. Waking up early in the morning for your workout
If you have decided to start a morning exercise then you have to wake up early. Not super early… but before 7 am.
Also, it doesn’t mean you have to sleep less.
6 to 8 hours of sleep is important for your brain and body. ‘Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more’ – Source
In order to have a proper sleeping time, you have to sleep early at night. This way you can easily wake up early and also have better sleep.
2. Set multiple alarms
To wakeup early you need to make sure you have slept well. If you have slept well during the night, it will be easier for you to wake up easily in the morning.
But if you find it hard to wake up, then set multiple alarms.
Do you use your phone’s alarm to wake up?…
Then turn on the full brightness of your phone and keep it on the side of your head. Make sure the screen face towards you. You can use the bedside wall to support your phone or use a pillow or anything you prefer.
Don’t forget to turn on the aeroplane mode. It will kill the radiation.
Or
Simply get a nice alarm clock.
3. Removing sleepiness
If you feel sleepy in the morning after waking up, it means you didn’t have adequate sleep. You can try drinking lemon water in the morning. It will help you remove sleepiness.
Sometimes your body needs sleep to recover. Our each sleep cycle takes about 60 to 100 minutes.
“A sleep cycle lasts about 90 minutes and during that time we move through five stages of sleep. The first four stages make up our non-rapid eye movement (NREM) sleep, and the fifth stage is when rapid eye movement (REM) sleep occurs.” – Source
It’s important to complete each cycle. 8 hours of sleep is enough to complete all the cycles and if you do so; you will not feel sleepy throughout the day.
Read also: Benefits of morning workout before breakfast
Ways to remove sleepiness in the morning
First things first.
#1. Before sleep write a bedside note that – ‘ I have to go for a morning workout and I’m not going to compromise it for some minutes of extra sleep.’
#2. Once you open your eyes, don’t close them again.
#3. Walk away from your sleeping area.
#4. Turn on the lights or open the window.
#5. Wash your face with water and touch your neck and ear with that wet hand.
#6. Drink tea or coffee.
#7. Change your dress and move outside of the room.
4. Dressing up for the workout
Choose your morning workout outfits and gears in the night and place them at a fixed place every day before you sleep.
It will minimize the preparation time and you don’t have to worry in the morning.
Pre and post workout meal for your morning workout
It depends on two things:
- The goal of the workout and
- Your health or physical condition.
Pre-Workout
First of all, you have to drink one or two glass of water. It’s applicable for all. ( Don’t drink water if you are going to run right after it. )
You can take (not empty stomach) green tea or coffee if you are doing morning exercise like running, jogging, freehand exercises, yoga, and cardio.
It will refresh your mood and increase your metabolism. It’s also helpful if you want to lose weight.
If you are a diabetic patient then eat something before your tea and coffee.
If you are lifting weight in the morning then eat something light or a cup of green tea.
Post Workout
You have many options to choose from. Oatmeal with milk or water, yogurt, scrambled eggs with little onions, smoothie or protein shake.
You can see some high protein breakfast ideas, here and here
Tips for your morning workout
For most people, 15 to 20 minutes is the right time for a morning workout.
You have to set that time because you want to do this workout every day. First 5 to 7 minutes perform warm-up and muscle activation exercises.
After warmup, start your morning workout with those exercises you enjoy. It will make the workout fun and you will feel it easy to do every day.
Best exercises to do in the morning
Warmup: Running/ stretching/ jump rope ( 5-7 minutes )
- Squat jumps
- Pushup
- Normal plank
- side plank
- Jumping jacks
- Pushup plank
Do each 10 to 15 reps.
Read this- 20 minutes of full-body morning workout routine
Time management
If you can’t complete your morning workout within 20 minutes then you are doing something wrong or wasting your time.
Make your rest period 30 seconds. It’s more than enough.
Do these if you want to save your time in the morning
- Pick your morning workout outfit before you sleep.
- Set plans. What do you want to do in your morning workout?
- Prepare your breakfast at night.
Summary
Regular practice of morning workout will benefit your health and fitness. You can have a good morning workout within 15 to 20 minutes.
To save time in the morning prepare your breakfast at night and keep your workout gear at a fixed place.
