If getting up in the morning to do exercises is a real pain for you, then you can do it in the evening. Scientists have proven that evening exercise can be more effective for weight loss. Almost every aspect of our physiology and metabolism is dictated by the circadian clock (our sleep-wake cycle).
This is true not only for humans, but for every organism that is sensitive to light. Studies have examined the relationship between time of day and physical activity. It turned out that most of the subjects noticed increased activity in the evening, and not in the morning. Evening exercises for weight loss will be a good option for starting to get rid of extra pounds, strengthen the body, increase endurance and other qualities. The main thing is to start daily workouts that will lead to the desired result .
Benefits of doing exercises:
- Improves the function of the cardiovascular and respiratory systems, increases performance, and facilitates exercise tolerance
- Increase the overall fitness of the body and reduce the risk of developing chronic diseases
- Stimulates metabolic processes and helps normalize body weight
- Raise mood, relieve anxiety and symptoms of depression
- They stabilize posture, improve joint mobility and have a beneficial effect on the condition of the musculoskeletal system.
- They keep muscles toned, help you gain a beautiful figure, and increase self-confidence.
- Helps to throw out negative emotions, cope with everyday stress, reduce aggression, nervousness, promote relaxation
- Increase concentration, increase reaction speed, improve coordination of movements
- Maintain libido and sexual activity
- Provide healthy sleep
- Make it a daily habit
To start:
- Define your goal. The goal must be realistic, achievable and have a time frame. For example, lose 3 kg in 4 weeks. Those. It turns out that you should lose 750 grams of weight per week, that’s 107 grams per day. Which is quite real. Set a goal for yourself.
- Organize your schedule so that you have a separate window for evening workouts, without distractions.
- Regularity of exercise is very important.
- Eat healthy, balanced meals throughout the day.
The correct ratio of proteins, fats and carbohydrates is important. Proteins – 35%; fats – 50-60%; carbohydrates – 10-15%. The most important thing is to limit carbohydrate intake - Avoid eating unhealthy, heavy foods that will slow you down and make you feel sluggish and lethargic. Avoid carbonated drinks (except for mineral water), reduce the amount of salt, canned food, polished rice, sugar, pasta, trans fats, processed meat (sausages), fast food, white bread. These products not only affect weight, but also the condition of the body as a whole.
- It is necessary to consume a sufficient number of kcal per day. We must strive for the correct ratio of calories expended and received. If you want to lose weight, then you need to consume 200 kcal less than you need based on your kcal expenditure per day (based on your weight, height, age and physical activity). For example, if according to the kcal calculator you need to consume 1700 kcal, but you want to lose weight, then you need to consume 1500 kcal per day. But in no case should you reduce the amount of kcal below 1200 kcal (for an adult)
- Make sure you drink plenty of fluids both during the day and after your workout to avoid dehydration.
- The last meal should be no later than 2 hours before bedtime.
- Experts do not recommend consuming any type of food after an evening workout, even the lowest-calorie ones. If you train in the evening with the goal of losing weight, have your last meal before going to the gym. During training, the body spends energy, and accordingly, fat deposits. If an uncontrollable desire arises after training, what -to eat, you need to drink a glass of water, which will put off your appetite for a while. If the body continually “requests” reinforcement, then you can allow yourself protein foods, or drink a glass of kefir (without additives or sweeteners). After such a snack, the hunger will “go away”, you can relax and calmly prepare for bed.
- It is important to observe yourself and understand how your exercise affects your sleep time, and monitor the quality of your sleep so that the endorphin rush after exercise does not affect your sleep cycle. Exercise is important, but sleep is equally important.
Stretching before bed
Stretching before bed can gently relieve muscle spasms and nervous tension. It is enough to set aside a few minutes before going to bed and do all the exercises slowly, without sudden movements.
Neck workout
Slowly stretch your ear to your shoulder and stay in this position for 5 seconds. Then change sides and repeat. Use gentle, smooth movements to tilt your head forward and backward several times. Without moving your body, look behind your right and left shoulders.
Shoulders
Raise your hand in front of you, and in a smooth movement pull it towards your body with the help of your other hand. Repeat on the other side.
Stretch on your knees
For evening exercises, you can use a chair or coffee table. You need to kneel in front of him and stretch forward, leaving a right angle between your body and hips. Hold the position for 30 seconds, then repeat 2 more times.
"Heron" lying on his back
Lie on your back, relax, slightly tuck your chin toward your chest. Pull one leg towards your chest. Hold it with your hands in this position for 5 measured inhalations and exhalations. Smoothly straighten your leg and repeat the exercise with the second leg.
Twisted stretch
Sit on the floor with your legs wide apart. Straighten your back, do not slouch during the workout. Smoothly turn to the maximum accessible angle to the right, resting your hands on either side of your right leg. Hold the position for 5 inhalations and exhalations. Slowly return to the starting position and repeat the turn to the left.
"Child's Pose"
Exercising before bed to relax your muscles. You need to sit on your heels and stretch your arms forward along the floor, pressing your chest to your knees. Relax your body and hold the position for 5 minutes.
When stretching, you should move smoothly. Breathing should be measured and deep. Sudden jerks can harm your muscles, and frequent breathing will not allow you to relieve stress after a working day. After training, before going to bed, water procedures and rest without distracting gadgets are recommended. Constant stress on the brain can cause you to feel tired and impair the quality of your sleep.
Types of training:
Try cardio and strength training
Any workout should begin with a short warm-up . This will warm up your muscles, improve joint mobility, smoothly prepare your body for higher loads and you will not get injured. Exercise technique and proper breathing are very important.
Example of a short warm-up:
A combination of cardio and strength training can help you achieve significant weight loss, especially if you do enough cardio exercise.
The study found that high volumes of cardio exercise help achieve significant weight loss, but using some resistance training helps build muscle mass and burn fat.
Cardio training is a load aimed at increasing endurance, which strengthens the heart muscle and improves the function of the cardiorespiratory system (blood circulation and breathing). During such activities, the body uses glycogen from the liver and subcutaneous fat as an energy source. With the right loads, training is very effective in the fight against extra pounds. This type of load increases the body's endurance. Effective cardio exercises and training programs for burning fat at home
For exercise at home, the most suitable options would be dancing, various fitness activities (Zumba, Step, Tabata), a treadmill, and an exercise bike.
Maybe you'll like dancing more:
Maybe TABATA?
What kind of exercise should you do to lose weight?
It is important to understand that training, especially in the evening, will not bring instant results. You need to reduce the number of calories consumed, increase energy expenditure through sports in order to lose excess weight and tighten your figure. Changes must be gradual, otherwise the body, sensing danger, will begin to put everything in reserve . Regular light evening exercise will be effective for weight loss. Don't immediately overload your body. This will lead to severe soreness, and with intense exercise, your appetite may awaken.
20 minute workout
Do this set of exercises for two repetitions:
Warm-up
See article above.
Push ups
- 20 push-ups;
- This exercise is ideal for strengthening the chest, shoulders and triceps. This is a good strengthening exercise for many muscle groups.
You can read more about the push-up technique here:
The Best Types of Push-Ups for All Fitness Levels
Plank
- 20 seconds plank on the left side; 20 seconds right side plank, 20 seconds plank
- The plank is one of the most effective exercises for working the core muscles in general, and the abs in particular.
You can also look at the plank exercise here:
Squats
- 20 squats;
- Squats are one of the most effective exercises for giving volume and beautiful shape to the buttocks.
See more exercises for the buttocks here:
10 best exercises for the buttocks with a fitness band to do at home
Lunges
- 20 alternating lunges;
- Lunges
– a basic exercise for the legs, involves the buttocks, thigh muscles (mainly quadriceps). The exercise allows you to pump up your buttocks well. Exercise is great for strengthening and toning the quadriceps muscles, gluteal muscles and hamstrings.
Bike
- 20 alternating turns (gradually increasing the number of repetitions);
- To effectively work out the oblique abdominal muscles, the bicycle exercise is perfect.
Read more exercises for working your abs here: Step-by-step plan on how to pump up your abs at home: the best exercises without exercise equipment
Another example of circuit training:
How long should evening exercise last?
Experts say that for beginners, in order to maintain fitness, it is worth spending 40 minutes exercising 3-4 times a week. The most difficult stage is the beginning of weight loss exercises, but gradually they become part of the daily routine. Play your favorite music, which will be energetic in the first half of the class and calming at the end. If exercises for weight loss in the evening awaken your appetite, it is recommended to reduce the duration of the exercises. By following these recommendations, you can achieve the following results:
- speed up metabolism, improve metabolism;
- relieve fatigue after a busy day at work;
- after sitting, exercises before bed for weight loss will help straighten the spine and relieve back pain;
- improve the psycho-emotional state, normalize the functioning of the nervous system;
- relax the main muscle groups with simple exercises for weight loss;
- stabilize the functioning of the cardiovascular and respiratory systems;
- keep the body in good shape;
- improve your health and achieve your desired physical shape.
