For many people, the mention of the morning workout causes a mixed reaction of fear and disgust. However, sometimes due to a busy schedule, time for playing sports remains only in the early morning.
Opponents of the early workouts find thousands of excuses and excuses not to go to the gym or go jogging.
Tell yourself it only takes 10 minutes.
You are probably familiar with the term “runner’s euphoria” – the feeling of a particular upswing experienced by people who run regularly. But if you think that it takes several hours of tedious running, a new study suggests the opposite: just ten minutes of daily exercise can give famous euphoria, if it’s cardio workouts, such as cycling, running or swimming.
Ask yourself how you want to see your day.
Ask anyone who exercises regularly, and they will tell you that it’s not the physical effect of the exercises that makes them practice day after day. Sport at the beginning of the day is one of the ways to protect yourself from mood-spoiling unpleasant letters, bad moods of your bosses and other nightmares that can happen throughout the day. It just makes you feel better and guarantee yourself a better mood.
“Even a little intense jumping, aerobics or dancing in your bedroom for 5-10 minutes in the morning will make you feel better and give you a better mood for the rest of the day,”
Find the motions that work and follow them.
According to the study, runners feel euphoria after 8 minutes and 28 seconds after starting a workout, and group exercises give a feeling after 9 minutes and 7 seconds. The gym gives the feeling of euphoria most quickly – in just 6 minutes and 36 seconds.
“Kickboxing, running, jumping or dancing and aerobics will quickly give this feeling because of the effect that the blood circulation and the heart have, which sends signals to the brain about the release of“ substances of happiness. A quiet walk in the park will also make you feel good, but it may take longer.
Examine the effects of exercise on the brain.
Lack of motivation is the most popular reason to refuse training. One way of dealing with this is to know the scientifically proven effect that brain exercises provide.
“The movement of your body has an immediate, protective and lasting effect on your brain. Better mood, better energy, better memory, better attention, ”says Wendy Suzuki, a professor of neurology at New York University. “Even one workout will immediately increase the levels of neurotransmitters such as dopamine, serotonin and norepinephrine, which will immediately improve your mood, and this will last at least two hours,” she added.
Separate the excuses from the reasons.
Motivated people have reasons not to train, but they are not looking for excuses. “The reason is something beyond your control. For example, yesterday you were injured or in the morning you need to be at the airport, says Caulfield. “But justification is something you control, it is a choice that you are the ones who make it.”
For example, I am too tired, too busy, I will do it tomorrow – all this excuses, and all of them are under your control.
Find your daily reason.
Why do you want to get up at 6 in the morning to train? Just as you need a reason not to train, you also need to figure out why you want to get up before dusk and dawn and work out.
It is not enough just to want to lose weight, because this is an emotional decision. “Especially during the first 14 days, make sure that you clearly understand your reason to get up early in the evening,” morning workouts
Your daily reason should be simple and more specific for better motivation. How do you want to feel this day? What immediate effect do you want to get? Ask yourself – and get a daily reason.
If the next morning you want to turn around and not get out of bed, remember that just ten minutes will give you a better mood that can affect your work, relationships and long-term health.