Not all of us are bright-eyed and bushy-tailed first thing in the morning, and even those who are need a little planning to jump into a workout as soon as they’ve stepped out of bed. Rolling out of bed to a hot cup of coffee and breakfast sounds much more appealing than lacing up your shoes and heading out into a cold, dark morning. However, research shows there are many physical and psychological benefits to working out first thing in the morning: increases metabolism which keeps calories burning throughout the day; promotes endorphin release in the brain which improves your mood, positively starting your day; provides a sense of accomplishment knowing you’ve finishing training before the workday begins; and it can increase mental capacity allowing you to be more productive throughout the day.
If you’re someone who struggles with morning workouts, here are a few tips that can make it easier:
- Prep and plan: if you know it’s going to be a battle getting out of bed, have your clothes laid out, your music uploaded and iPod charged, and any extras you may need (credit card, gym membership, equipment etc.). This will eliminate any frantic hunts for your favourite shorts or headphones and will get you out the door in a jiffy.
- Set an alarm, or maybe two: There are several ways to ensure you actually get up in the morning. If setting one alarm isn’t enough, set two. Light alarms that gradually brighten the room as the scheduled wake-up time approaches are far less annoying than a blaring alarm clock. However if those are too passive, go for setting an alarm that is placed far enough away so that you’d have to get out of bed to turn it off. It’s easier to stay out of bed once you’re already up!
- Drink up: The average person sleeps about 7 hours per night, which is a long time to go without drinking any water. Water loss occurs during sleep through every exhalation, so get into the habit of drinking a glass or two of water as soon as you get up. Even the slightest bit of dehydration can reduce exercise performance. Be sure to drink up before, during and after your workout. For vigorous workouts, add some electrolytes into your water to help retain water in your system when you need it most.
- Eat something: It’s important to eat some kind of food prior to a workout. Typically you haven’t eaten for 8+ hours, so consuming a carbohydrate- and protein-rich snack/meal is ideal. Opt for slow releasing carbs like oatmeal, whole-grain toast, or an apple and pair it with a protein source such as eggs, Greek yogurt, or nut butter. Try not to consume too much fat before a workout. Some nuts or avocado is great, but no greasy bacon breakfast sandwich otherwise your interval session will be runs between bathroom stops. A proper combination of macronutrients will stabilize your blood sugar levels and be a great fuel source before intense exercise.
- Warm Up for a little longer: No matter how much you move around while sleeping, it’s not enough to leap out of bed and start a workout immediately. A longer warmup is necessary for a few reasons: it primes your nervous system for higher levels of energy exertion; it increase mental acuity; it loosens and lubricates your muscles and tendons; it increases your heart rate, respiration rate and oxygen delivery to working muscles. Incorporate some lower back exercises as well for increased mobility and stability, especially if you’re prone to back stiffness.
- Consistency is key: Waking up early and getting your workout done early becomes easier the more often you do it. Turning this into a positive habit that can be maintained throughout busy work weeks and everyday life is beneficial when time is limited and you want to continue working towards your goals.
