The perfect time for exercise will be influenced by each lifestyle, sleep habit, and a mood.Perhaps because of the morning sleeping, you may have to twist your training at 7 o'clock at night.But it's much better than completely skipping.
However, the most recommended time for exercise is "morning".If you wake up early in the morning and train, there will be many benefits.
So, let's introduce the "15 reasons to sweat in the morning" along with the advice of personal trainer James Stark, who founded the popular fitness gym "Starksfitness", which is now hot in the UK.
15 benefits of morning training brought to the body
Javier PieriniGetty ImagesAccording to Stark, "exercise before 9:00 in the morning is recommended."
1. It's hard to get rid of
Immediately after getting up, you are not yet in contact with other worlds.In other words, it can be said that you are not busy with your daily TODO list, and you are in a place where you can not receive a persistent email from a bad boss or a customer.For one or two hours in the morning, it is your own time that nobody else is interfered.You can exercise into the exercise without being disturbed by notifications such as telephone, e -mail, or SNS or disturbing your pace.
2. The effect of suppressing appetite
You may think, "Do you get hungry if you exercise?"However, there are research results that training in the morning can expect the effect of suppressing appetite.
Study of Brigam Young University in Utah, revealing that a lively exercise of about 45 minutes in the morning reduces emotional swaying when seeing a picture of food.As a result of investigating each subject, it has been revealed that not only does it have increased the resistance to the temptation of food, but also tends to spend the day without actually taking extra calories.
laflorGetty Images3. Increase overall activity
You may be worried, "If you train in the morning, would you overuse the physical strength of the day?"However, even if you train in the morning, you will not exhaust your physical strength on the day.
Studies at Brigam Young University have shown that the total amount of activity of the subjects who trained in the morning will increase."If you get over the psychological hurdle and reach the gym, you will improve your mental state and use stairs over elevators," says Stark.
Westend61Getty Images4. Rising fat burning rate
Do you know about aerobic exercise, "Fasted Cardio" performed in a hungry state?It is not necessarily training for everyone, and it is desirable to do it after receiving the guidance of an expert, but for those who are aiming for weight loss, it can be expected to increase the fat burning rate.
According to research results published in the academic journal "British Journal of Nutrition", the fat burning rate of 10 men who trained before breakfast was training in the afternoon and night.It has been revealed that up to 20 % has risen compared to when you go.
Jordan SiemensGetty Images
5. It also leads to the awakening of the brain
In the morning training, it can be said that it goes well with the secretion of hormones such as cortisol, which is closely related to the "Approximately 25 hours of rhythm (a rhythm in which it is originally equipped in creatures)".
Cortisol, a type of hormone secreted from the adrenal cortex, is sometimes called stress hormone because the secretion increases rapidly when the mind and body are stressed.It may be a bit negative, but this is not the only characteristic of this ingredient.
Cortisol has a new effect of sugar in the liver and the function of fat breakdown in adipose tissue.It is an indispensable hormone for the living body and plays a role in awakening consciousness and sharpening the sense of crisis.
Normally, cortisol values rise in the morning, peaking around 8 am, and decreases from evening to night.
Justin LambertGetty Images6. Improve cognitive performance
Morning exercise is said to have the effect of activating the brain.According to research published in the sports medicine specialty magazine "British Journal of Sports Medicine", it is conducted in the morning to high -strength training in the morning.Research results that have improved cognitive performance such as the ability to learn have been reported.
In addition, a short -term memory is activated by incorporating a light walking during a break during 8 hours.As a guide for exercise, it is said that walking for about 3 minutes every 30 minutes.
svetikdGetty Images7. Accelerate muscle enhancement
Testosterone is a hormone that maintains and configures muscles and plays an important role in recovery from fatigue such as training.The increase in this neurotransmitter that promotes the growth of muscle tissue is a mutual effect of DNA's nuclear receptor, promoting protein synthesis.
Since the amount of testosterone in the body peaks when waking up, it can enhance more effective muscle as the benefit of morning training.
Nitat TermmeeGetty Images8. Improvement of energy
It has been revealed that gaining exercise habits enhances energy and reduces fatigue.
According to a study published in Journal Psychotherapy and Psychosomatics, a psychological magazine in psychiatrist, people who are not very active and tend to be tired of fatigue will make exercise.This revealed that the energy level increased by 20 % and the fatigue was reduced by 65 %.
Exercise early can give more energy throughout the day.
John and Tina ReidGetty Images9. Express your mood
It is thought that exercising will release neurotransmitters in the brain that enhance the mood of dopamine, noru pinefrins, serotonin, and endorphins, which promotes happiness.In addition, the effect of maintaining the balance of adrenaline and cortisol by training is also recognized.
"By moving the body, you can feel the mood and mental state for spending a productive day. After completing the training in the gym, it is filled with a more positive mood and the day from there.Stark is ready to survive, "says Stark.
RossHelenGetty Images10. Healthy shine
As the heart rate increases, blood vessels are expanded, and blood flow throughout the body, including skin, becomes active.Increasing blood flow increases the supply of oxygen to cells, and at the same time, waste products are fled out of the body.As a result, you can get a healthy shine.
AurelianGogoneaGetty Images11. Sleeping effect
Training at night has the effect of raising your heart rate and body temperature before going to bed.On the other hand, training in the morning is also effective in supporting a good night's sleep.According to a study by Apparatian State University, people who exercised at 7:00 am can quickly sleep and get a deep sleep than those who sweated in the gym in the afternoon.
Nico De Pasquale PhotographyGetty Images12. Improvement of eating habits
Acquisition of exercise habits can change the taste of food, and you may be able to seek fruits and vegetables.According to a survey conducted at the University of Indiana, the amount of fruits and vegetables for those who exercise more than 30 minutes or more a week or more a week has increased.On the other hand, people who hardly exercise tend to tend to eat fruits and vegetables very much.
"In other words, when you decide to go to the gym, you can choose a more ideal diet," Stark says.
10'000 HoursGetty Images13. Decrease in the risk of diabetes
It is said that the exercise performed by the gym stabilizes blood sugar levels, which may reduce the risk of type 2 diabetes (diabetes due to insulin secretion and insulin resistance).
According to a study conducted by the University of Luven Catholic in the UK, subjects who exercised on an empty stomach were sugar -resistant (glucose to keep blood sugar level normal compared to subjects who consumed carbohydrates before and during exercise.It has been revealed that the processing capacity) and insulin sensitivity (the effectiveness of insulin on organs such as liver and muscles) showed excellent results.
Gessica Bicego / EyeEmGetty Images14. The effect of lowering blood pressure
The easiest way to stabilize blood pressure is to exercise regularly.And depending on the time of exercise, you may be able to get a better effect.
According to a study using a room runner at Apparatian State University, the subjects who exercised for 30 minutes at 7:00 am compared to the subjects who exercised the same amount at 1:00 pm and 7 pm., Blood pressure dropped by 10 %.Furthermore, the situation remained all day long, indicating a 25 % difference at night.
visualspaceGetty Images15. Movement habit
According to a survey conducted by the United States Psychological Association, many people who exercise early in the morning have succeeded in making the movement a habit.It is as I have just told you that it has a positive effect on your body.
Ezra BaileyGetty ImagesCaffeine intake before exercise works positively
Caffeine has the function of improving the effect of training.Research has shown that taking caffeine before exercise improves speed, endurance, and exercise itself, increasing calorie consumption by exercise.In addition to caffeine, why not take protein, BCAA, creatine well and work hard on the ideal body makeup?
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