How to become a person who trains in the morning –

Practicing sports first thing in the morning is a habit that is part of the lives of many people who like to start the day in an active way. However, unexpected changes in routine can often end up getting in the way of finding time for this, leading to the need to wake up hours earlier or, then, find time after daily tasks.

The truth is, to date, no study has pinpointed the ideal time of day to exercise, although while some research suggests weight loss benefits are greatest in the morning, improvements in blood sugar and cholesterol can happen. later.

Still, despite the challenge of waking up earlier, mornings are better for most people because they have more control over their time before the day’s commitments start to creep in, as well as having more energy for the tasks ahead. ahead.

“One of the biggest benefits of training in the morning is having more energy for other day-to-day tasks, since physical exercise releases endorphins and serotonin, which are hormones responsible for the feeling of well-being, vitality and satisfaction”, explains the personal trainer Thiago Delfinofrom Sao Paulo.

It’s not easy, however, to just jump out of bed in the morning and start running, swimming or lifting weights. Thinking about it, we’ve listed some tips to help you create a morning workout routine.

1

Get ready to start getting up earlier

In order to wake up earlier and start a morning exercise routine, you not only need to move your bedtime, but also your circadian clock earlier.

Therefore, instead of making a sudden change from one day to the next, it is recommended to go to bed earlier gradually, so that your body and organism get used to it. There is also another thing that helps change your circadian rhythm: physical exercise itself.

In a study done by exercise psychologist Shawn Youngstedt, from Arizona State University, in the United States, he and his team instructed 101 adults to do an hour of moderate exercise at eight different times over three days.

As expected, those who ran on the treadmill in the morning sped up their circadian cycles, meaning their bodies were ready to go to sleep and wake up earlier. But they weren’t alone.

Participants who exercised at 1 pm and 4 pm saw similar changes, suggesting that even exercising in the afternoon might make it a little easier to wake up earlier the next day.

So, if you have room in your schedule, consider working out in the early afternoon for a few days before switching straight to your morning workout.

two

Turn on the light

It’s not difficult to jump out of bed in the morning on those days when the sun’s rays invade the bedroom windows during the summer. However, in winter, this may not happen in the same way, making it difficult to get up.

On those days, you’ll need artificial lighting to wake your body up, as bright light is what tells your body to stop producing melatonin, the hormone that encourages sleep.

3

if you plan

First, you need to figure out how exercise can fit into your routine. To do this, evaluate the time available in the morning and at the time of your first fixed obligation – such as taking the children to school or getting to the office – and work on top of that window. Another important step is not to waste time with distractions in the middle of the path.

“Some people already plan to go to work after training. The ideal way to avoid distractions and focus is to avoid parallel conversations or not touch your cell phone. So, in addition to keeping your focus, you gain more time”, advises Delfino.

4

Choose a realistic goal and anticipate obstacles

After checking how many hours are available in the morning for physical activities, it’s time to think about what else can get in your way, like not finding your clothes in the morning or forgetting something important at home and having to go back to get it.

“For those who find it difficult to wake up early, the ideal is to leave things organized the night before, such as training clothes, a bottle of water, a towel, etc”, suggests the personal trainer.

It’s also important to set an achievable goal, especially early on when your body is still adjusting to exercise and the new schedule.

5

Make it a habit

Persisting in the plan to become a person who trains in the morning will help this moment to become a habit that is part of your routine as well as having breakfast or brushing your teeth, for example.

That, however, may not happen as quickly as you’d expect, according to a study that concluded that
it can take anywhere from 18 to 254 days for a habit to become automatic. Therefore, the first tip is to look for training methods that suit you, so that training time is not associated with negative feelings, but rather becomes a pleasant part of your day.

The important thing is to find an activity that brings you pleasure to do, so it’s easier to maintain constancy, further increasing adherence to a more active life. Also don’t beat yourself up when you take a shorter workout or even miss it for a day – it happens!

Finally, find ways to make exercise enjoyable, like listening to your favorite podcasts only when you’re moving. Soon, when you least expect it, you will reach the point where training becomes part of your life.
your day to day.