Ever wondered how those crazy people can exercise in the early morning? Well, you can become one of them. Anna Magee, a health writer and editor of Healthista, shares her tips on how to make your early morning workouts easier:
Tell yourself that your workout will take only 10 minutes.
Ask yourself what kind of day you’re going to have.
Find out the best moves for you and do them.
Find out what are scientifically proven effects of exercise.
According to a new research from Brunel University London in the United Kingdom, listening to music during performing exercise may help us enjoy working out more.
To get the results of the study, a team of scientists used electroencephalography technology (EEG) to monitor the brain’s response to music while participants were engaged in physical activity.
The team found that listening to music led to a 28% increase in enjoyment during the walking task than those who didn’t listen to music.
Study co-author Marcelo Bigliassi says: “We showed that music has the potential to increase beta waves and elicit a more positive emotional state. This can be capitalized upon during other forms of exercise and render a given activity more pleasurable.”
We all know how to burn calories by working out. But what about burning calories after you’ve finished exercising? You can boost post-exercise afterburn using just one of these seven weight-loss strategies, approved by health experts:
Prioritize bigger compound exercises like chest presses over isolation moves like biceps curls.
Lift heavy weights as it spikes your afterburn.
Do not skip high-intensity interval training. HIIT workouts offer an effective method to keep your body burning calories after you have cooled down.
Take a metabolic resistant training. It challenges your muscle and anaerobic system.
Monitor your heart rate during the workout.
Increase the intensity and efficiency of a strength-training routine by performing two exercises back-to-back.
Use heavier weights during the final two or three repetitions of the exercise.
New research has confirmed that exercise can help smokers finally kick the habit.
Experts at St George’s University of London, have examined the mechanism that makes exercise to protect the body against nicotine dependence. The study has shown that even moderate intensity exercise can significatly reduce nicotine withdrawal symptoms.
Also researhes revealed the incrased activation of one of the receptors in brain named α7 nicotinic acetylcholine, which is a target of nicotine.
Dr Alexis Bailey, Senior Lecturer in Neuropharmacology, at St George’s, University of London, said: “The evidence suggests that exercise decreases nicotine withdrawal symptoms in humans; however, the mechanisms mediating this effect are unclear.
“Our research has shed light on how the protective effect of exercise against nicotine dependence actually works.”
If you suffer from insomnia, it’s hard for you to fall asleep in the evening, and wake up in the morning, it means that the body’s resources are running out. Too much physical and emotional stress are accumulated, the nervous system is in imbalance. You need to unload yourself both physically and emotionally.
Starting position: lying on the back, hands either along the body or on the width of the shoulder girdle, the legs are bent at the knees, feet at a comfortable distance from the pelvis and on its width.
On inhalation, lift the lower back of the floor to a comfortable limit for you. Feel how the pelvis with the movement of the waist will roll over the sacrum forward, closer to the feet. On exhalation relax and put the lower back down to the floor. Notice how the pelvis will roll over the rump closer to the body. It is important not to press the lower back to the floor, but simply relax, and it will fall down by itself. Continue to move slowly, avoiding jerks in a comfortable amplitude. Make 20-25 such “rolls” of the pelvis.
The starting position is the same.
Exhale slowly, gently, softly lower your knees to the left, relax the muscles of your legs and let your legs sink to the floor under your own weight. On inspiration, just as slowly, avoiding jerks, return your legs to the center, on the next exhalation, lower your knees to the right. Repeat 12 movements on each side.
Move with your eyes closed, extremely smoothly, watching the movement spreading through the body.
Starting position: also lying on the back, but put your right foot in the center of the pelvis, left one throw on the upper thigh, lift your hands up above the chest and close hands together (hands in this position are like a mast).
On exhalation, moving very slowly, lower your legs to the left, relax, let them stretch to the floor under their weight. On inhalation, return to starting position, on exhalation again lower your knees to the left. Observe in this case that when the knees fall to the left, the hands tend to make a right turn. There must be a feeling that you turn your hands with your feet. Make 12 movements, then change your legs and repeat in the other direction.