Morning exercises for women after 40-50-60 years old, exercises for the elderly

A cheerful and active morning is the key to a great start to the day, which will give you energy and strength for planned tasks, increase productivity, and improve your mood. Therefore, it is recommended to start the morning with a little gymnastics for the body. The usefulness of this light workout is to awaken the body, tone, and develop muscles.

We offer you a ready-made set of exercises for morning exercises, which are performed in a standing position without equipment and are suitable for any level of training.

What happens to the body after 40 years?

With the average life expectancy of a modern person being 70-80 years, age 40 is the dividing line. It is during this period that the peak of intellectual development and mental activity occurs. The physical indicators of the female body reach their maximum values ​​precisely by the age of 40.

After overcoming this milestone, downward trends begin to appear. Although it should be noted that 40 years is a very relative value. Depending on the individual characteristics of the body and the woman’s lifestyle, aging of the body can begin either earlier or later than the specified age.

The following changes are subject to change:

• leather;
• breast;
• weight;
• bones and teeth;
• height;
• vision;
• brain activity.

Leather

By the age of 40, changes in skin color become clearly noticeable in a person. The process of transformation of the skin occurs throughout life. The color changes from soft pink to yellowish. But it is precisely upon reaching 40 years of age that these changes are accompanied by the appearance of deep wrinkles near the eyes and the loss of the ideal oval of the face.

This phenomenon is called gravitational ptosis. Due to changes in metabolism in the female body, there is a decrease in the production of collagen and elastin. A deficiency of these proteins reduces the skin's ability to resist gravity. As a result, the oval of the face slides down.

Breast

When women reach 40 years of age, they experience changes in the appearance and shape of their breasts. This is due to changes in hormonal levels and loss of elasticity of the Cooper's ligaments. They penetrate the mammary glands and fix the breasts relative to the pectoral muscles. Excessive physical activity can aggravate the situation.

Weight

After 30 years, a person loses up to 5% of muscle mass annually. By the age of 40, the total amount of muscle lost can be 30-40%. This is associated with the process of weight gain in women over 40 years of age. If you consume the same amount of calories per day, the body is not able to expend the same amount of energy.

Bones and teeth

According to X-ray studies, calcium content in bones decreases significantly with age. In photographs of 40-year-old people, loosening of bone cells (osteoporosis) is visible. Calcium deficiency is associated with metabolic changes in the female body and a lack of vitamins D3 and D2 in the blood plasma.

If we do not take into account the lack of calcium in the female body associated with pregnancy, we can note the following factors of age-related changes in the condition of teeth:

• Darkening and violation of the integrity of the enamel.
• Abrasion of the chewing surface of the tooth.

Height

With age, a person's height decreases. After 35 years, women become shorter by 1.3 mm every year.

The reasons for this are:

• Thinning of intervertebral discs. They consist of 80% water, and with age, the fluid content in the tissues of the human body decreases.
• Physical abrasion and changes in the structure of bone tissue due to the loss of calcium salts.
• Loss of muscle mass and a more obvious manifestation of the natural curves of the body.

Vision

After 40 years, a person begins to experience age-related changes in the retina. Deterioration of vision is also associated with the gradual loss of function of the optic nerve and impaired circulation in this organ.

Brain activity

Deterioration of memory and computational abilities in women is associated with a decrease in the hormone estrogen. The areas of the brain that are responsible for performing the described functions react sharply to changes in the content of female hormones in the body.

Therefore, after 40 years, such changes in women are felt especially acutely.

The benefits of exercising in the morning

The main advantage of morning exercises is versatility. People of any age can do exercises, regardless of the time of rise. Additional advantages:

1. Good mood. During exercise, a large amount of endorphin, a hormone that has a positive effect on the emotional state, begins to enter the blood. Regular exercise makes a person less irritable and more resistant to stress.

2. Performance. Charging accelerates blood flow, due to which body tissues receive the necessary amount of nutrients and oxygen. The brain works more actively, which leads to increased work activity.

3. Willpower. A person develops willpower through regular exercise. Effective exercise for weight loss becomes an incentive to complete everything.

4. Health. Gymnastics helps get rid of health problems. Performing simple exercises eliminates blood stagnation, helps fight insomnia and restores organ function.

5. Metabolism. Thanks to morning exercises, it will be possible to speed up the body's absorption of food and normalize the functioning of the gastrointestinal tract.

It is noteworthy that this type of gymnastics has no disadvantages. The only negative is the need to set the alarm half an hour earlier than usual.

Features and benefits of morning exercises for health, mood and weight loss

Exercise is an integral part of the morning ritual for women over 40 who want to minimize the impact of age-related changes on their well-being and appearance. Morning physical activity cannot completely eliminate the factor of age-related changes, but with regular performance of special exercises, you can achieve a significant improvement in health, mood and body shape.

Improving the quality of life in women after 40 years of age through physical exercise is expressed in the following:

• Increased muscle tone. Gymnastics helps maintain the elasticity of muscle fibers.
• Acceleration and normalization of metabolism. It is possible to maintain optimal metabolism in the female body by following the rules of nutrition and physical activity.
• Improved blood flow. Aerobic exercise helps develop capillary networks in human soft tissues. This contributes to a high-quality supply of oxygen to the organs and systems of the body.
• Reducing the risk of slouching.

Morning exercise promotes the production of the hormone endorphin. It has a positive effect on the emotional and psychophysical state of a person. Exercising in the morning improves overall well-being, helps you wake up faster, and gives you a boost of vivacity and energy for the whole day.

What activities are suitable for morning workouts?

Many, if not almost all. It is important to monitor the intensity of the fitness lesson (it should increase gradually) and your well-being. “It is important to monitor your well-being; if you are not adapted and start training too intensely at seven in the morning, you may feel unwell. Therefore, you need to monitor your well-being and progress gradually. If you feel unwell, the load needs to be reduced,” explains Valentin Zinin.

For morning workouts, running, yoga, moderate-intensity strength training, and “functional” exercises are quite suitable. But again: if you have no training experience in principle, it’s better to start with simple morning exercises or a simple yoga practice.

Gradually increasing your endurance, you can move on to more intense training.

Contraindications

Exercises for women after 40 years of age are mandatory. There are no contraindications before performing morning exercises. The exception is poor health or restrictions on physical activity imposed by a doctor.

It is also not recommended to start training if you have the following symptoms:

• Exacerbation of the disease and associated poor health.
• Increased body temperature.

• Weakness, pain in joints, muscles, ligaments and headache.
• Deviation of blood pressure from normal.

If you feel well, you should start training carefully. Rushing and using excessive loads is not allowed. Neglecting these rules can lead to deterioration of health.

Rules for doing morning exercises

Before you begin to implement this or that complex, you should understand the basic rules.

• The duration of morning exercises is 15-20 minutes; if it takes longer, then it is already a workout.
• You shouldn't feel tired after exercising, so don't overexert yourself.
• The complex is performed immediately after lifting. You first wake up, then do exercises and only then go to the shower and drink coffee.
• Everything is done without weight, namely only with your own weight.
• It is best to do exercises in the fresh air, but if this cannot be done, then open a balcony or window. This will help you better awaken your body.
• After charging, take a contrast shower.
• Wear comfortable clothes.
• The process of training should bring you pleasure, only then will it be beneficial.

Sets of exercises for women for every day

For women over 40 years of age, sports exercises should be postponed until the morning. In the first hours after waking up, the human body is full of energy. Therefore, it is easier to psychologically prepare for training. But you should not overuse sports activities.

The number of exercises and approaches should be increased gradually. The body must be given the opportunity to adequately adapt to progressive load. The duration of the workout should not increase by an amount exceeding 5-10% of the previous result.

A sports complex for women over 40 years old should contain exercises for: the spine and joints, ligaments, muscles. The impact on the entire musculoskeletal system is facilitated by alternating dynamic exercises, massage and statics. At the same time, it is worth including indoor and outdoor sports activities in your training plan.

After 40 years

You can start sports training without getting out of bed. In a lying position, breathing exercises, light head massage and static tension of the muscles of the whole body are performed.

• After waking up, you need to stretch. This will warm up the muscles and ligaments, as well as prepare them for long-distance work.

• Doing a breathing exercise. To do this, bend your knees and connect your feet together. Your arms should be spread out to the sides. After this, you need to take a deep breath with your stomach. The chest should not heave. Breathing is accomplished by contracting and relaxing the muscles of the diaphragm.
• Acupressure massage of the earlobes, bridge of the nose, pit of the chin and other “shells” on the face. The impact is carried out with your fingertips. It is not allowed to apply excessive pressure during the massage process.

After completing the preparatory stage, you can begin warming up. Joint gymnastics is most suitable for these purposes. It helps to warm up the ligaments and fill the joint capsules with a special viscous substance. This fluid reduces friction in moving body parts and reduces wear and tear.

Warm-up

You should start doing gymnastics for the joints from top to bottom.

Training program

The sports program should be built according to the FullBody system. Since the number of oxidative muscle fibers in the body decreases with age, the main emphasis should be placed on static-dynamic exercises.

When constructing a training split, muscle groups should be arranged in descending order. Athletic movements should be performed on the largest muscles first, and then on the small ones.

• Squats. Can be performed with or without weights. As an additional load, dumbbells, barbells or plastic bottles filled with water or sand can be used for 2-4 sets of 15-20 repetitions at a slow pace.

• Knee push-ups shoulder-width apart 1-3*12-15 times. Lower yourself until your chest touches the floor. You can make the movement simpler by moving your hands to a higher support.
• Forward body bends 1-3*12-15 repetitions. To perform the exercise, you need to go up to the wall and press your back against it. The heels and pelvis are pressed tightly. From this position, bends are made. The back should be straight. Look straight ahead.
• Arm curls with weights 2-4*10-12 times. The sports equipment described above can be used as an additional load.
• Reverse push-ups or arm extensions lying on the floor 1-3 * 12-15 repetitions.
• Press crunches 3*max. When lifting the body, you should pay attention to the position of the lower back. It should be slightly rounded.

Please note that the described program is for general informational purposes only.

After 50 years

Exercises for women after 50 years are practically no different from the morning exercises of 40-year-olds. However, after the fifth decade, exercisers should pay more attention to warming up.

Its duration should be increased, and the state of light perspiration, after performing a set of exercises, is an essential condition for starting training. The body of a 50-year-old person should be prepared to perform basic exercises.

The number of repetitions and sets of each athletic movement can be reduced. Knee push-ups and squats should be replaced with simpler exercises. For example, a supported squat. The technique is similar to the classic version, but the practitioner rests his palms on the seats of chairs located on the left and right.

60 and older

Charging for women after 60 years old consists of 2 stages:

• Preparatory. It is performed immediately after waking up, as described above.
• Warm-up or gymnastics. After 60 years of age, women should avoid performing heavy core exercises, at least initially. However, the warm-up itself can be gradually made more difficult. Bend deeper, add additional exercises.

Every sports workout at any age should end with a cool-down and stretching. A cool-down is a warm-up exercise, but at a slow pace. Stretching is static tension of the muscles in the most stretched state.

Office exercises to maintain health

Nowadays, the office has become a permanent place of work for most people. Long hours of passive sitting take a toll on your well-being: your vision deteriorates, your neck hurts, your shoulders ache, and you get a headache. And if a person does not engage in physical exercise at all during his leisure time, every insignificant load, such as climbing stairs, begins to cause serious stress in the body - the heart breaks out of the chest, shortness of breath appears. If you don’t want to “wear out” your body before old age sets in, you should seriously reconsider the organization of your office space and use every opportunity to move towards health.

How to arrange a workplace

Your posture, and therefore your back health, directly depends on the position you take at your desk. It is very important to choose the right office chair: with a not very rigid, preferably movable, back and wide armrests placed at such a level that you do not have to constantly pull your shoulders up - this is very harmful to the cervical vertebrae.

Office equipment must be installed so that the distance from the screen (and it must be below eye level) to the tip of the nose is at least 70 cm: with this arrangement, visual acuity will not be impaired. When typing text on the keyboard, you should keep your shoulders straight and your arms bent at right angles so as not to impede blood circulation.

In general, the sitting position should be stable, but not tense.

Office workout breaks

Unfortunately, not everyone can afford a relaxing back massage at work, but a basic warm-up is available to everyone. To perform some exercises you don't even have to stand up in a chair. Here's an example of an excellent seated "unload": take off your shoes, place any cylindrical object under your feet (a thick pencil will do in a pinch) and roll forward/backward. These simple steps will help improve blood flow and protect you from the threat of varicose veins. Also, while sitting, you can imitate walking or running under the table, rising on your toes and lowering on your heels.

Here are several warm-up options for the prevention of cervical chondrosis.

• Clasp your hands at the back of your head. Begin to gently push your head forward, while at the same time using muscle efforts to pull it back, as if resisting yourself.
• Sitting on a chair, straighten your back and tilt your head back. Smoothly reach your left ear to your left shoulder, and just as slowly return back. Do the same with the right side.
• And this exercise can be done both in a sitting and standing position. Keeping your back straight, raise your shoulders up and freeze for 10 seconds. Smoothly return to the starting position. It is advisable to repeat 10 times.

Useful tips for those who value their health

To avoid visual fatigue, perform simple eye exercises more often:

• Close your eyes tightly 10 times. Then blink very quickly, at least 20 times;
• Quickly move your gaze up and down and left and right. Can be performed with both open and closed eyes;
• Try to “draw” vertical and horizontal figure eights in the air. Actions are performed exclusively with the eyes, the head remains motionless. Alternatively, you can follow the same movements with a pencil or pen.

Many office workers complain of frequent headaches. If you are one of them, try to go out for fresh rest as often as possible - usually the problem lies in a lack of oxygen. Ventilate the office strictly every day in any weather, it is advisable to open the window every 4 hours.

No less than smoking, the habit of drinking a lot of coffee undermines your health - most office workers are guilty of it.
Despite the fact that recently doctors have been inclined to praise the drink for its many beneficial properties, try to maintain moderation, because the heart and blood vessels already have a hard time due to a sedentary lifestyle. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr

Chinese gymnastics

Among the areas of morning exercises for women after 40 years, a special place is occupied by methods of training the body and spirit from China.

tai chi

Thai Chi is a type of static-dynamic load.

The main principles of the exercise are:

• Smoothness of movement.
• High level of coordination.
• Continuity.
• Softness.

Chinese Tai Chi gymnastics does not burden the human cardiovascular system. It is necessary to perform a set of exercises in the morning and on an empty stomach.

Qigong

Chinese gymnastics Qigong is a type of static load. It allows you to strengthen the muscles of the whole body without loading the joints and cardiovascular system of a person. For this reason, Qigong is often recommended for older people. Breathing practices occupy a special place in the training methodology.

• Shaolin pillar. The initial position is similar to the position of a person sitting on a chair. Legs bent at the knees, thighs parallel to the floor. The feet are slightly turned outward and located slightly wider than the shoulders. The back is straight. Chin raised. Hands are brought together in front of the chest, palms down. The upper arm and forearm are almost parallel to the floor. Exercise allows you to strengthen the muscles of the whole body and helps maintain correct posture.
• The tough guy crouches and gets up. From a standing position, squat down with your feet shoulder-width apart. At the bottom, your thighs should be parallel to the floor. The arms are bent at the elbows. The hands are clenched into a fist.
• Dantian pats. Position of the Shaolin Pillar. Hands are brought together at the bottom of the abdomen. Circular movements are carried out with the arms through the sides. The hands are connected at the top point above the head. All movements of the limbs are carried out slowly on a count of 5.
• Cinnabar Palm Strike. Body position Shaolin pillar or standing vertically on two legs, one of which is brought forward for better balance. The arms are slowly straightened at chest level. The palms are open and facing away from the body. At the end point you need to fix the position within a few seconds.

Pilates

Pilates is a type of static-dynamic exercise. Exercises using this method are performed slowly with strict adherence to the rules of technique for their execution.

The main principles of Pilates are:

• Focus on your own body during training.
• Development and strengthening of core muscles. The abdominal and lumbar spine muscles are involved in most of the exercises in this training method.
• Proper deep breathing. It helps implement other principles such as concentration and control.

Benefits of morning exercises

Many people doubt whether gymnastics is useful after waking up. It takes three hours for the body to become fully functional. After exercise, the tone increases, metabolic processes start, and drowsiness disappears.

Exercises should be done in the morning to:

• Train your heart muscle. During exercise, the amount of oxygen in the blood increases. Muscle tissues receive enough nutrition to become strong and strong.
• Energy reserves have increased. Performing mental and physical work requires the release of energy reserves. You can replenish them in the morning by doing gymnastics or running.
• Tissue nutrition has normalized. Important human organs, the brain, need oxygen. After charging, they get plenty of it.
• The blood has thinned. Thick blood moves heavily through the vessels, making it difficult for the heart to pump blood flow.
• Your mood improves. The blues will go away completely after doing the exercises in the morning.

But the main requirement for gymnastics in the morning is that it is light. Don't overload yourself with excessive exercise. You need to prepare for the procedure in the evening. Favorite music and a set of exercises are selected.

What happens to the body

Working muscles need glycogen, so they take glucose from the blood to burn fat carried in the blood. Daily exercise in the morning causes muscle tissue to take glycogen from accumulated fat.

When performing exercises, ventilation increases 10 times. The heart and blood vessels are left to cope with the transfer of oxygen to the muscles. In order not to load the heart muscle, you need to start with light exercises. With increased morning stress, blood flow will increase due to the dilation of blood vessels.

The volume of blood pumped becomes larger as physical activity increases. It is necessary to monitor the pressure to determine whether a set of exercises is suitable for a particular person or whether it should be changed to an easier one.

Exercises for joints according to the Bubnovsky system

Exercises for women after 50 years according to the Bubnovsky system provide a set of exercises that are aimed at restoring a person’s motor function with joint diseases. Exercises are used for rehabilitation after muscle and ligament injuries.

The essence of the method is a targeted effect on the damaged part of the human body. Properly selected exercises and the amount of load stimulate joints, muscles and ligaments to intensive regeneration. In his system, Bubnovsky places great importance on the patient’s willpower. Focusing on obtaining a positive result is, according to the doctor, the key to success.

With arthritis, arthrosis and osteochondrosis, the stage of the disease matters. You can perform exercises according to Dr. Bubnovsky’s system only in the initial stages of the disease. With degenerative disorders brought to the limit, any physical activity can lead to a deterioration in well-being.

• For knee pain (can be performed in bed). The exercise is performed lying on your back. From the starting position, you need to pull your knee towards your chest. In this case, the pelvis and the second leg remain pressed to the supporting surface. If resistance occurs in the knee joint, you can help yourself with your hand. If pain occurs, the exercise must be stopped.
• On the stomach. Swinging movements are performed with the legs. The amplitude should not be too large. It is necessary to maintain control over the lower limbs throughout the entire amplitude.

• Fakir for cervical osteochondrosis. Hands are brought together above the head. Palms pressed together. From this position, the head is turned, fixing the chin at the shoulder for 3-5 seconds.

Exercises for the back and spine, and exercises for cervical osteochondrosis

Exercises for the back and spine are suitable not only for women over 30, it will be relevant for everyone, no matter whether a man or a woman, 40 years old or 20.

The back is our main skeleton. Thanks to her, we hold our body. And in order to somehow help our back, we can do back exercises. The complex does not include complex exercises. Absolutely anyone can do them.

Before you start writing a set of exercises for the back, I would like to write a few words about cervical osteochondrosis.

Osteochondrosis is a chronic disease in which degenerative processes occur, as a result of which the intervertebral discs become thinner and are subsequently replaced by bone tissue. To prevent this, it is necessary to improve the blood supply in the neck area, then more nutrients will flow to the discs and the development of cervical osteochondrosis can either be delayed, or if such a disease already exists, the progression can be stopped. Therefore, there is exercise for cervical osteochondrosis. Exercises for the back and neck will be described below.

• Slow neck turns

• Tilt your head down, as low as possible
• Stretch the back of your head with your fingertips
• Raising your shoulders as high as possible

• Exercise cat
• Torso rotations
• Hyperextension

As you can see, many exercises are already familiar to you either from school or if they are not familiar to you, then performing such exercises will not be difficult. Any set of morning exercises will not take more than 20 minutes of your time. Take time for yourself and stay healthy for many years to come.

For those who read the article to the end, a bonus is attached, with which you can tighten your body well. Where should I start? Don't forget that any set of exercises begins with a warm-up. The complex includes only 1 exercise - the plank, only in different interpretations. This is a good physical activity for your whole body, since most muscles are worked during the plank. It will also help you not only tighten your muscles, but also if you want to lose weight, you will definitely lose a couple of extra pounds.

The best morning exercises by Anna Shevtsova

The best morning exercise

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Exercise for obese women

Exercises for obese women after 40 years of age do not differ in their structure and set of exercises from a similar set of exercises for people with a standard body constitution. It is possible to reduce the level of subcutaneous fat by performing classic athletic and gymnastic movements.

The main feature of complexes for losing weight at home is the psychological factor. Women need to find and maintain strong motivation from the first workouts so as not to quit playing sports.

• Press crunches. These can be straight or reverse crunches. With a high level of training, you can perform a combined version.

• Hyperextension while lying on your stomach. The legs and chest are lifted off the floor surface and fixed at the top point for 1-2 seconds.
• Squats. You can use additional weights.
• Knee push-ups from the floor.

Recommendations

• You need to do exercises every morning. To do this, it will be enough to spend only 10 minutes. But do not forget that this physical activity is not a complex that develops the body and spirit, but only provides the body with the opportunity to work in full mode for as long as possible.
• To get the most benefit from an exercise program, get plenty of sleep .
• Don't overexert yourself , because this is a simple load and it has nothing to do with the strength training we are used to.
• The load during charging should be evenly distributed across the body. This will be proper physical activity. Only if you systematically perform exercises can you feel invigorated by this type of physical activity.
• It is best to do exercises on an empty stomach or do exercises an hour after eating.
• It wouldn’t hurt to include into your usual exercise program , if possible. In the future, you can also complicate the exercise with complexes for the abdominal muscles. But once again it is worth focusing on ensuring that exercise does not develop into a full-fledged workout.

Kegel exercises for menopause

The basis of gymnastics by the American doctor of gynecology, Kegel, is the principle of alternate tension and relaxation of the muscles of the intimate area in women. Sets of exercises can strengthen the muscles of the lower abdomen and minimize the effects of age-related changes in the body.

Kegel exercises are indispensable for women over 50 years old. Childbearing, excess weight and excessive exercise can lead to relaxation and degradation of the muscles in the pelvic area. Classic athletic training routines do not engage most of these muscles. Therefore, the use of intimate area gymnastics methods for women over 50 years of age is the only way to maintain health.

Despite all the advantages of the Kegel method, exercises for the muscles of the pelvic area have a number of contraindications:

• Presence of cancer.
• Recovery period after operations.
• Varicose veins in severe form.
• Inflammatory diseases.
• Presence of tumors.

The most common exercises are:

• Stop. During urination, it is necessary to stop the flow of urine 4-5 times. This exercise helps you feel the muscles of the genital organ.
• Flashing. The muscles of the anus and genitals tense for a short time. The exercise is repeated 10-15 times.
• Slow compression. It is necessary to contract the muscles of the genital organ and fix them in this position for 2-5 seconds. The exercise is repeated 10-15 times.

Complex morning exercises for stretching

Morning stretching doesn't take long. Its duration is 10-15 minutes, like any other morning exercise.

• Extensions Legs together, arms up. Relax and stretch up. A good exercise to stretch your abdominal and back muscles.
• Forward bends

• Feet together. We lean forward, hands lie on our feet, if stretching allows, then touch the floor with your hands. Make sure your knees remain straight.

• Deep lunge forward on the right and left leg
• Rotate to the side from a lunge
• Downward facing dog pose

• Exercise kitty

A good back stretching exercise.

• Fetal position

Recommendations from experts on physical education at home

Training at home is difficult, first of all, from the point of view of finding motivation. Familiar surroundings and monotonous sets of exercises can dispel the entire mood for regular exercise. In order to avoid such problems, you can use recommendations from the world of fitness and medicine.

Tracy Anderson

The publicly available 90-day Metamorphosis program combines aerobic and strength training. Thanks to regular rotation of exercises, it does not cause addiction or rejection.

Clearly defined frameworks help you concentrate on the final result, which contributes to the high productivity of the training process.

Olga Myasnikova

Much attention in the matter of longevity and good physical health is paid to two things: nutrition and physical activity. A big role in Myasnikova’s method is played not only by what a person eats, but also by the right choice of foods.

Pavel Smolyansky

Smolyansky pays attention to joint gymnastics. The key to health for women over 40 years old, according to the doctor, is daily exercise to maintain flexibility and strength of ligaments and muscles.

Exercising in the morning for women over 40 is an effective way to maintain a beautiful figure. In order for the results of sports activities to have a positive effect on the emotional and physical state of a woman, it is necessary to perform mandatory warm-up and preparation before each workout.

What are the benefits of morning workouts?

Experts have no clear favorites - both morning and evening workouts are equally good for health. “Here it is important to build on your own feelings and circadian rhythms,” explains Valentin Zinin, instructor of SuperPopa group programs at Kometa.fit clubs .
“If you are a night owl, but you go to work out at 7 am and force yourself, then such exercises are not useful for you.” But if you are a morning person, morning workouts come easy to you - why not focus on them?

However, despite this, morning workouts have a number of advantages:

A morning fitness class is more difficult to skip. In the morning, many people find it easier to find time for training, and they have more energy than in the evening after work.

Morning workouts help you cheer up. If you can’t “wake up” without a cup of coffee, morning fitness is quite capable of replacing it.

Exercising in the morning speeds up your metabolism. So this figure remains higher throughout the day.