People who want to maintain good physical fitness and good health are encouraged to regularly engage in fitness. One of the most popular training options are jogging in the morning, helping to train the heart muscle, speeding up metabolic processes and increasing the endurance of the body. Despite the obvious benefits of running, many people find it difficult to find motivation for early rises and regular training, so it’s very important to be prepared for a positive result and be able to maintain the mood for a long time.
Motivation for morning fitness training
Deciding on the first run is easy enough, and many people are able to take this step. But in the future, most beginners run into a problem such as a lack of desire to continue their studies. As practice shows, the human body quickly fixes habits, therefore, if you hold out for at least a month, it will be much easier for an athlete to continue his studies. To maintain motivation, you can use the following psychological tricks and methods.
Self-confidence.
Many athletes on the second or third run are visited by thoughts about more important matters, the small significance of running, extreme fatigue or pain. If a person has a fairly strong character, then he is quite capable of convincing himself otherwise, and after a few runs, fitness training will be much easier.
Promotion.
Excellent motivation for the first time, since it allows you to maintain a feeling that the occupation will be followed by something that evokes pleasant emotions. As an incentive can act any thing or desire, whether it’s a new dress, going to the theater or buying an interesting subject. As a bonus, even your favorite sweets can perform, unless the goal of fitness is to lose weight.
Bet.
One of the interesting options to support motivation is to conclude a dispute with someone from close or familiar people. The opportunity to get a nice prize or, conversely, the need to pay off debt can spur the desire to run.
Friends.
Running exercises in the morning will be much more fun if you can find friends by interests. Joint training will help you tune in to long-term work and will not be able to cancel your studies at the time of another bout of laziness.
Regular physical exercise will help quickly adapt the body to new conditions, and further resort to tricks and psychological techniques will not have to – training will begin to bring pleasure.
The benefits of regular exercise
Running is an aerobic exercise that has a number of beneficial properties for the human body:
- Practically all the muscles of the body are strengthened during the exercise: the legs participate in active movement, the muscles of the body stabilize the position of the body, the shoulder muscles actively move their hands.
- Rapid running positively affects the heart muscle, forcing it to work more quickly and assiduously. High heart rate leads to faster circulation of blood, which in turn helps to strengthen the walls of blood vessels, removes stagnation and reduces the appearance of cellulite.
- Regular running exercises have a positive effect on the human immune system, strengthening health. Constant workouts reduce the risk of colds or flu.
- Increasing the rate of metabolic processes provides faster energy consumption and, as a result, fat burning. Running is an excellent option for people who want to lose weight.
- Cross-country fitness classes reduce the risk of developing atherosclerosis in old age, while preserving the productive work of the brain.
People expecting to lose weight by running, it is necessary to remember that burning fat deposits starts only after 30 minutes of running, so training programs should be designed with this in mind.
Basic rules of running exercises
Even systematic fitness training can not bring the desired result, if you do not take into account some features and rules.
It is important for beginners to start with short runs, lasting no more than 10 minutes. A sharp strain on the heart in the morning can lead to a strong tension of the heart muscle and deterioration of health. The most competent option will be the start with a sports walk, which will help to properly prepare the body for further training.
To improve the results of running exercises, you need to perform an easy warm-up before each session. To do this, go the middle step, in the process of making swings and rotating the hands, then perform the slope of the body and jumping in place. Having achieved the acceleration of the pulse and feeling the influx of heat to the skin, they move on to the run.
To conduct training with comfort, it is necessary to choose comfortable clothes that will not impede movement. Modern stores represent a wide range of different sportswear, with the necessary characteristics for running: good air conductivity, moisture absorption.
To reduce weight, exercise is gradually increased: 10 minutes of training is adjusted to 40, then to 60. To increase the effectiveness of classes, you can use interval running – in this case, the speed alternates from high to low with equal intervals.
The duration of such training should not exceed 25-30 minutes, since in the process a large load on the heart is created.
The number of classes is selected based on the capabilities of the athlete. Optimal training 3-4 times a week, with a break in one day between classes.
In the process of running it is necessary to monitor the correctness of breathing: the breath is made during the two steps, then the next two steps make an exhalation. For classes it is recommended to use the breath of the stomach, which makes the lower part of the lungs work.
To improve the results of weight loss, it is recommended to monitor the heart rate with a heart rate monitor. To calculate the desired indicator, it is necessary to take your age out of 220, then multiply this number first by 0.8, then by 0.6. In the received range it is necessary to keep the pulse during running.
Morning jogging is a great way to cheer up before the working day, to maintain health and to reduce weight, it is important only to find the right motivation and make fitness training a daily useful habit.
To reduce weight, exercise is gradually increased: 10 minutes of training is adjusted to 40, then to 60. To increase the effectiveness of classes, you can use interval running – in this case, the speed alternates from high to low with equal intervals.
The duration of such training should not exceed 25-30 minutes, since in the process a large load on the heart is created.
The number of classes is selected based on the capabilities of the athlete. Optimal training 3-4 times a week, with a break in one day between classes.
In the process of running it is necessary to monitor the correctness of breathing: the breath is made during the two steps, then the next two steps make an exhalation. For classes it is recommended to use the breath of the stomach, which makes the lower part of the lungs work.
To improve the results of weight loss, it is recommended to monitor the heart rate with a heart rate monitor. To calculate the desired indicator, it is necessary to take your age out of 220, then multiply this number first by 0.8, then by 0.6. In the received range it is necessary to keep the pulse during running.
Morning jogging is a great way to cheer up before the working day, to maintain health and to reduce weight, it is important only to find the right motivation and make fitness training a daily useful habit.
Image credit: Nathan Cowley