It’s not your imagination. It really is 4:45 in the morning. And that horrible buzzing sound is really coming from your alarm clock. As you slowly crack one eye open enough to find the source of your early morning migraine the last thing on your mind is to happily jump out of bed and race yourself to the gym. However, there are many advantages to those early morning workouts that might make you a little more excited to jump out of bed early in the morning.
Weight Loss Increases…
Not just a myth, countless studies have now proven that weight loss increases most during the early morning hours. Exercising first thing in the morning can burn up to 3x more fat because your bodies main energy source, carbohydrates, are depleted throughout the night. A before breakfast workout forces your body to use its stored fat cells as energy instead of carbohydrates.
However, some people have a very hard time with early morning workouts because of this. Due to medical conditions or other circumstances, early morning workouts are next to impossible. Those with diabetes have an especially harder time working out first thing in the morning and often do better if they wait several hours after they wake up before exercising.
Loosing Steam…
Those early morning workouts can be frustrating. Some mornings it can take you almost twenty minutes to finally feel like your body is warmed up and your coherent enough to jump on the elliptical or do a class without causing serious injury to yourself or others. Other times you may feel great and halfway through you feel like your running on an empty tank. To yourself, you may not feel like you are getting any special weight loss increases or benefits because your workouts feel so inconsistent. One day your running on empty, the next day it takes you forever to feel like your finally getting a good workout. What gives?
Try stretching for the first ten minutes you wake up. This will usually help increase the circulation in your body and allow muscles to begin to warm. Then head to the gym, pop in a workout tape, or hop on the elliptical or treadmill. Continue your normal warm up routine, then your full workout. Drink Gatorade or other electrolyte infused drink prior and during your workouts. This will help you to not feel like you are bottoming out half way through those early morning workouts. Or, grab a bar or other small carbohydrate meal prior to your workout.
Regulate Your Appetite…
Early morning workouts are said to help regulate your appetite throughout the day. Studies have shown that metabolism is better regulated when doing an early morning workout versus workouts later in the day. Some people are quick to disagree on this finding. Many times if you workout before you eat breakfast early on in the morning, your body is burning stored fat cells for energy. Many people find that they are actually MORE hungry after an early morning workout because their bodies become depleted. The makers of Power Bar recommend consuming a small breakfast or a bar an hour or two before you workout. You will gain a few carbohydrates, feel a little more satisfied going into your workout and won’t be relying so heavily on stored energy.
The Gym is Busting At the Seams…
Early morning and later at night are two of the busiest times to hit the gym. Many people try hitting the gym before they head to work, or stop and workout on their way home after work. For those who love the benefits of working out at the gym it can be frustrating to be in overcrowded classes, wait for equipment, or feel like you are crammed in between people when you came there to workout and burn off some steam! It can be frustrating to feel like you have people on all sides of you and in your face, then spend the rest of the day at work surrounded by people in your face. It starts to feel like you just can’t get away…and notice your workouts suffer. And, if you’ve ever tried to workout at the gym on a Saturday morning–good luck. I love those die hards who stand at the back of the class that goes before like vultures waiting to hunt them down for equipment before the cool down is even done. Don’t grab it then, you may not get any.
Here’s an idea; grab your iPod and jam to your own tunes instead of listening to the news or other programs that might make it harder to focus. Consider working out at a different time if you are able to. Or when the weather is good, head outside instead of to the gym. Change up your workout routine a bit. Or join a group like Stroller Strides if your a Mom or find a local running or biking club to keep up your motivation. Many gyms allow you to freeze your membership for an extended time without penalties.
No Distractions, No Interruptions…
It’s less unlikely that early on in the morning you’ll face many distractions other than the annoying, migraine causing headache from the alarm. If you’re like me, i can tell myself all day I’m going to work out later but the distractions and ‘Things to Do’ list grows longer and I’m easily able to justify why I couldn’t work out. Or by the time I find the time to get around to actually having time to workout it’s usually pretty late and the last thing I want to do is throw my sneakers on.
Morning workouts are great for those who have an excuse list or ‘to do’ list as long as the Eiffel Tower. For some, the benefits of burning off that steam late in the afternoon and allowing yourself to relax far outweigh having to get up so early in the morning. It’s all about you, but morning exercise will come with less distractions and interruptions and less cell phone calls.
Energize and Relax…
While it may not seem that way during the workout, exercising actually helps you to relax better. Those who consistently workout in the morning hours have been found to have a better sleep pattern. Exercise releases endorphins, which are like your body’s own personal happy pills. Your body craves oxygen, and exercise helps to increase the amount of oxygen to your brain and body. It’s better than that coffee you reach for when you wake up. For 4-10 hours after you exercise your mental sharpness and energy is increased.
Energy…
I love the feeling after a workout when you are so energized. In college, we would work out later at night 8 or 9 at night before going out to go dancing or to meet up with friends so we had plenty of energy through the evening hours. Morning workouts provide all day energy. Evening workouts keep you energized through the night hours. It’s a great combination and much better than any caffeine pill or energy supplement.
Time of the Year….
It’s a little easier to drag my rear out of the bed when the sun is up or stays up later in the day during the summer months. It’s not so easy during the winter months when it’s dark much of the day. Early morning workouts are so hard during those winter months, and unfortunately I’m not any more energized after a workout when it’s dark. As a sun loving person, I am energized by the sun. I need the sun. I can roll out of bed easier when I have sun.
It’s not uncommon for people to change up their workout routine depending on the time of year. For me, I try to workout later in the day during the long winter months, and change to mornings when the spring and summer hit. It helps me to stay more motivated and energized.
Doesn’t Matter As Long as You Do It…
The bottom line is, the time of the day you exercise doesn’t matter as long as you just do it and get moving. Your body needs and craves exercise. While you might receive more benefits for working out in the morning hours, the real point is do what feels best to you. As long as you’re working out, that’s the important thing. Your body benefits just by exercising. And don’t make excuses. Just do it!
