Features of training in the morning.1 photos

The question of the optimal time for training is relevant for many sports. Many people choose morning for training because it’s convenient for one reason or another.

Theory. Consider this question from the point of view of sports physiology. What does the body need for successful training detail? Among other things, it is a normal level of glucose in the blood, prepared muscles and ligaments, a normal level of water balance, a supply of muscle glycogen. If the blood glucose level falls, then a system of several hormones, including glucagon and cortisol, is immediately activated. Glucagon causes glucose to be released from the liver's glycogen stores. Cortisol causes diverse reactions in the body; for athletes, the destructive action of cortisol is importantand muscle. Thus, cortisol causes the production of glucose from amino acids, because blood glucose level is a vital parameter. In the morning, cortisol levels are at their maximum. The supply of glycogen of the liver in the morning is consumed during the period of sleep, and in order to maintain the normal concentration of glucose in the blood, muscle proteins are destroyed into amino acids, which are then converted into vital glucose. During the night's sleep, muscles and ligaments relax, and if you give a sharp load, then the probability of injury increases. Does this fact mean that it is harmful to exercise in the morning? Not really! If you complyThere are some simple rules, then morning training will be safe and useful.

Practice. In order not to stimulate the production of excess cortisol in the morning, you should have breakfast before training 5 minutes before it, but you should avoid fatty foods like butter, spread, sausages, bacon. A good option would be porridge with a small amount of boiled meat, you can add it with vegetables. It should be washed down with any drink that does not contain caffeine. If it is difficult for you to train after breakfast, then you should have a quick snack before training, for example, a handful of raisins, ripe bananas are suitable, you can also drink a glass of sweet juice, for example orange. And after the workout should continue breakfast. Thus, the issue of normalization of blood glucose is solved, and this will prevent an excess of cortisol, and thus reduce the likelihood of destruction of its own muscle proteins. Will not deplete muscle glycogen stores, reduce the likelihood of injuries. And insulin, which stand out the response to carbohydrates, will have a good anabolic effect, will promote the formation of protein in the body. Then you should proceed to the warm-up, which in the morning should be given special attention! Warm-up is needed at any time, but it is in the morning trainingand without warm-up is most dangerous in terms of trauma, so it is most dangerous to neglect warm-up in the morning.

So, summing up, let's say, the most important thing is that you lead a physically active lifestyle, play sports. And at what time you do it, it is not so important, the main thing is to take into account the physiological features of the organism at the chosen time. We hope this article will help you optimize your morning workout.