How to exercise in the morning

If you want to exercise in the morning, accustomed to get up at the same time. The most optimal time for training in athletics or fitness is the interval from 6 to 10 am. At this time the body is full of energy and effort that can be directed in the right direction. In this fans morning workouts more benefits than those who prefer to train in the evening.

To do sports in the morning followed an hour or two before work or school. You must not distract the thoughts of impending chores. Thus after the workout you should have enough time to take a breath and relax a bit: if you immediately go to work, you can easily make fatigue.

30 minutes before workout take a protein-carbohydrate complex, also known as gainer. This safe food additive is sold in all stores of sports nutrition. It is necessary for the activation of the energy processes and prepare the muscles for hard training. Serving of fast-digesting protein svarochnogo shall be not less than 30 g.

For those who prefer to engage in the morning, you should take a responsible approach to drafting training programs. It is not necessary to burden yourself with an hour and a half or more lessons, better spend fast (40-60 minutes), but intense workout. If you think that, for example, do not have time to study for a time all muscle groups, increase the number of workouts per week from 3 to 4-5. However, it should be done with experienced athletes.

Immediately after training take another 30 g svarochnogo protein to help the muscles recover faster. Be sure to take a hot shower to disperse the blood throughout the body. An hour after finishing your workout, you can enjoy Breakfast, which should also equally be proteins and carbohydrates. Depending on your training goals, it is recommended to eat small portions 4-5 times a day at regular intervals of time.