In spring and early summer, we often start training in the morning. This is due not only to the imposed standard of “athletic body on the beach”, but also to changes in daylight hours, biorhythms and the desire to avoid the heat during the day. Let's figure out who morning classes are suitable for.
- Benefit
- Harm
- Who are they suitable for?
- Who is not suitable for?
The benefits of morning workouts
1. Improved mood and increased energy
Morning workouts promote the release of endorphins – substances in the brain that cause a state of euphoria and a feeling of joy. This effect is often called runner's high. Endorphins help improve your mood and create a feeling of well-being that lasts throughout the day. But only if you were able to drag yourself out of bed in the morning and get a good workout. Research shows:
- people who exercise in the morning have higher levels of productivity throughout the day;
- morning jogging helps them feel more focused and energized for the day;
- After a run, they cope with work tasks faster and feel less tired.
Regular morning exercise can help improve your overall well-being and quality of life.
2. Reduce stress and anxiety
Physical activity, especially in the morning, can significantly reduce stress and anxiety. Cortisol, known as the stress hormone, naturally rises in the morning, helping us wake up. However, for some, levels may be excessive, leading to feelings of stress.
If you often experience anxiety attacks in the morning due to upcoming work tasks, you can try reducing your cortisol levels by jogging in the morning. This will also help you respond more calmly to stress throughout the day. According to experts at Boston University School of Medicine, physical activity is a natural way to reduce anxiety and improve mental health.
3. Accelerate metabolism
Morning workouts can help speed up your metabolism, which helps you burn calories more efficiently. This is especially important for those trying to lose weight or maintain a healthy weight. During morning workouts, the body begins to burn calories even before breakfast. When you start exercising in the morning, you may notice that weight loss is faster and the desire to snack appears less often.
A study from the International Institute of Integrative Sleep Medicine at the University of Tsukuba (Japan), which examined the effect of morning exercise on daily fat oxidation, confirms the positive effect of morning exercise. The experiment participants, young healthy men, performed physical exercises before breakfast. The results showed that morning workouts significantly increased the amount of fat burned over a 24-hour period compared to evening workouts. This indicates the potential benefits of morning exercise for weight management and overall health benefits.
4. Improved cognitive function
Morning workouts are good not only for the body, but also for the brain. Physical activity stimulates brain activity and improves cognitive functions such as attention, memory and processing speed. This can be especially useful for entrepreneurs, students and creative professionals. Students may notice that after exercising in the morning, they find it easier to concentrate in lectures and complete homework. Research shows it also helps you remember information better and respond more quickly to instructors' questions.
Scientists from the University of Western Australia have concluded that regular exercise improves cognitive function and can help prevent age-related changes in the brain.
5. Increased self-organization
Morning workouts help you build a regular schedule, which promotes self-discipline and commitment to a healthy lifestyle. People who exercise in the morning are less likely to miss exercise due to busyness or fatigue that may occur later in the day.
The harm of morning workouts
1. Risk of injury
Early morning workouts carry a greater risk of injury than afternoon or evening workouts because the body is not yet fully awake, which can result in less flexible muscles. This is especially true for intense sports, sprinting and strength training. Cross-fitters note that they are more likely to suffer minor injuries, such as sprains and sprains, in the morning.
- To reduce the risk of injury, it is important to spend more time warming up and stretching in the morning.
2. Lack of sleep
Those who get up too early for morning workouts may be missing out on the hours of sleep they need. Lack of sleep negatively impacts your health, increasing your risk of heart disease, obesity, and other problems (1, 2, 3). Those who have to stay up past midnight and try to get up early for morning runs may soon find that it affects their quality of sleep and overall well-being.
- It is important to find a balance between training and getting enough rest.
3. Increased cortisol levels
Cortisol plays an important role in regulating stress, and its levels can vary depending on the time of day and physical activity. For some people, morning workouts can cause cortisol levels to rise, which leads to stress and negative health effects. For example, if you do power yoga in the morning, you may notice that after class you feel more tense and irritable.
Doctors explain this by saying that morning workouts can increase cortisol levels for some people, and in such cases they advise training at other times of the day. Monitor your condition.
4. Low energy levels
Exercising on an empty stomach in the morning can lead to decreased energy levels and performance. This is especially true for intense workouts that require significant energy expenditure. For example, during morning high-intensity interval training (HIIT), you may find that you don't have enough energy and it's too difficult to exercise. In this case, you can try having a light breakfast before training, which will help improve your results and overall well-being.
The British Heart Foundation recommends a menu that will help you find a balance between your morning workouts and meals.
Who is morning workouts suitable for?
1. Larks
People who naturally wake up early and feel energized in the morning benefit most from morning workouts. Their circadian rhythms are in sync with the early start of the day, making morning workouts more comfortable and productive. If you're the type of person who always wakes up at six in the morning without an alarm, morning workouts may be ideal for you.
2. People with busy schedules
Morning workouts may be your only opportunity for physical activity if your work or school day is very busy. This helps ensure regularity in your studies without being distracted by evening chores and responsibilities. Morning exercise can become a kind of ritual that will help you start the day right.
3. People who care about mental health
Morning workouts are especially beneficial for those looking to improve their mental health, as they release endorphins and reduce stress levels from the start of the day. To avoid stress, you can try breathing exercises and start the day with a feeling of peace and confidence.
For whom morning workouts are not suitable?
1. Owls
For people with a later circadian rhythm who prefer…
