The ancient Greeks had such a saying: "if you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run." The ancient inhabitants of Hellas were right, because running can improve the work of all human organs.
During running, blood circulation improves, which significantly increases the efficiency of each individual organ, and as a result of the whole organism. Jogging in the morning will not only improve your body, but also temper your character, prepare a person to overcome difficulties and achieve your goal.
The benefits of running in the morning
Morning jogging is extremely beneficial for the whole body. During running, the processes accelerate, more oxygen enters the blood, this helps to remove harmful substances from the body, stabilize pressure, normalize the intestines and the human nervous system. Morning jogging allows the body to wake up completely.
There is a release of adrenaline into the blood, which activates the work of internal organs, a release of various hormones occurs, which in turn leads to an increase in the efficiency of the pituitary gland. There is no doubt that jogging in the morning has a health-improving value for the human body. Researchers from the University of California concluded that the performance of people who run in the morning is 30% higher than that of people who do not jog.
Running time after waking up
Each person is individual and has its own characteristics and natural reserves of the body. Depending on the general physical fitness, it is necessary to choose the right load that will not harm your health. It is necessary to correctly approach the choice of load that will not harm your health, but, on the contrary, will strengthen the immune system, raise the general tone. Thus, at the initial stages, you should not devote more than 20-30 minutes to running.
Eating
An essential factor is proper nutrition, which will consist of adequate amounts of protein and a balanced amount of carbohydrates and fats. Depending on the result that a person wants to get, an individual diet is drawn up.
Important! It is advisable not to eat or drink anything before training, although expert opinions differ on this issue.
After completing a run, it is advisable to eat food containing protein:
- Cottage cheese;
- Chicken;
- Eggs;
- Milk;
- Protein shake.
Water is an important source of energy, so you need to drink more than 3 liters of liquid per day. This amount of water will speed up the metabolic processes, which will lead to a decrease in body fat, will help to normalize natural processes in it. However, drinking water while jogging is not recommended.
Warm up
Warming up before running will allow the body to tune in to the upcoming load. Before doing love exercises, it is necessary to prepare the joints for future stress.
It is especially common for athletes to be injured due to insufficient warm-up before exercise.
The following parts of the human body are at risk:
- Neck;
- Shoulder and elbow joints;
- Knees;
- Back and loin.
All of the above body parts must be stretched before running.
Equipment
A person who decides to go jogging in the morning is faced with the problem of choosing the right equipment. Clothing and footwear are very important to running comfortably. Therefore, the shoes should be light and comfortable, not causing discomfort to the foot. It is advisable to wear clothes made of natural fabric for training.
You should try to avoid synthetic uniforms. While running, the body must breathe, that is, clothes must not interfere with the process of sweating and the penetration of oxygen into the body through the pores. It is advisable to purchase special items for training in sports stores.
Workout scheduling guidelines
Correctly, a well-defined training schedule is key to increasing the effectiveness of training, and will help the body to adapt to stress faster. Thus, training must be alternated with rest days, when the body will recover from the received load. The classic scheme is when a person trains three times a week.
Important! In the first month of classes, you should not overstrain the body, because not only the muscles did not adapt to the stress, the cardiovascular system will not be able to function properly under critical stress, which will lead to overwork of a person.
Number of workouts
The number of trainings is determined by individual prerequisites. They include the general physical condition of a person, the availability of free time. A beginner should not start training with special zeal, it will be enough to jog twice a week.
The further number of runs in the morning must be adjusted based on your own well-being. An important point during the training period is complete healthy rest. It is necessary to alternate between rest and jogging. The best option is to train three times a week. However, if the state of health allows, then the number of exercises can be increased.
Training time
The training time should not exceed one hour, and a warm-up is also included here. A beginner should not practice for a long time. Long-term activities will only harm human health.
Optimal scheme:
- Warm up for 10-15 minutes;
- Run 30-40 minutes;
- The final stage of the workout should take at least 10 minutes.
The correct completion of a workout is a rather essential nuance that every novice athlete needs to know. At this time, it is necessary to walk, stand, perform simple movements in order to bring the cardiovascular system to its usual calm state.
Distances
The selection of the distance for running is based solely on the inner feelings of the athlete. It is necessary to understand that classes are not performed to achieve results, but to increase the general tone of the body.
The permissible starting distance is a distance not exceeding one and a half kilometers. With an increase in the level of endurance of the body and an increase in strength indicators, the distance must be increased.
Morning workout schedule for beginners
The classic training schedule consists of 3 sessions and 4 days of rest. Training scheme for the week:
- Monday - workout;
- Tuesday - rest;
- Wednesday - workout;
- Thursday - rest;
- Friday - workout;
- Saturday and Sunday are rest.
For a beginner who has just started running, it will be enough to do two workouts a week. Classes must be distributed in such a way that there is a period of time for rest and recovery of the body.
Running tips for beginners in the morning
Most experienced instructors believe that the human body will independently tell you whether the intensity of the training, the distance and the time allocated for training is suitable. It is necessary to closely monitor the state of health, to record various changes in the state of health.
Particular attention is paid to a proper balanced diet, where a sufficient amount of protein should prevail. The use of alcoholic beverages must be completely excluded. Trying to combine drinking alcoholic beverages and running in the morning is pointless.
A sound sleep for more than 7 hours a day is very important for the body. During sleep, the muscular system of the body is restored, so it is so important to get enough sleep. If any negative health changes occur, you should immediately contact the nearest medical approval.
Morning jogging reviews for beginners on a schedule
After that morning, my health improved significantly. The overall endurance of the body has increased. Coming home from work, I fell on him and was completely overwhelmed. Now I am full of strength and energy can not devote more time to my family.
Mikhail is 27 years old.
After I gave birth to a baby, my appearance became less attractive. My weight began to significantly exceed the norm. So I decided to run in the morning. Within two months my weight stabilized, I managed to lose those extra pounds, and get the figure that I had before pregnancy.
Oksana is 20 years old.
I have never been able to boast of good health. Therefore, how Alexander Suvorov decided to run in the morning. I've been running for over 3 years. During this time, health has improved significantly. Now I'm thinking about entering the Suvorov military school.
Evgeny is 17 years old.
Health problems began, the heart began to play pranks, painful sensations in the joints appeared. I've been running for several months. All the symptoms that I had before disappeared. I feel like in my 20s.
Nina is 45 years old.
I have been running in the morning for over 15 years. I look much younger than I really am. Not a single gray hair on the head. Health is strong, the heart works like a clock, the nervous system, the overall tone, just wonderful.
Gennady is 61 years old.
A former career soldier, after his resignation, he somehow gave up morning jogging. The body immediately reacted to such an action. As soon as the classes were restored, the body immediately stopped indulging and began to work as usual.
Bronislav is 45 years old.
Running is a versatile activity that will suit everyone. Running will significantly increase a person's endurance, avoid stress, and relieve stress from the human nervous system.
