Daily fitness exercises as a way to combat excess weight

lying position

Many people dream of a slender, chiseled figure and a beautiful, toned body. But desire alone is not enough: results do not come to those who do nothing. And the arguments about the lack of time and money to visit fitness clubs are just excuses. There are many ways to lose weight at home. One of them is daily exercise with exercises for the whole body.

Without additional equipment and expensive equipment, by devoting half an hour a day to physical activity, you can not only improve your own figure, but also significantly improve your general physical well-being.

The importance of morning fitness training for weight loss

Morning exercise not only helps you wake up, cheer up and get rid of drowsiness. It triggers all vital processes in the body, activates brain function, normalizes blood pressure, increases a person’s performance and resistance to stress.

Losing weight is most effective in the morning. In the first half of the day, the body reacts more productively to the load: metabolic processes are activated and fat reserves are burned. Morning fitness training dulls the feeling of hunger and prevents further overeating.

Key rules for morning exercises for weight loss

running in place

In order for morning workouts to benefit the body, trigger metabolic processes and weight loss, and provide the necessary boost of energy for the whole day, they must be based on the following rules.

  1. The training complex should contain exercises that involve all major muscle groups.
  2. You should start training from top to bottom: from head to feet.
  3. It is better to increase the load gradually as the body’s physical strength and endurance grow.
  4. Don't skip physical activity: you need to exercise every day.
  5. The duration of classes should be at least 15 minutes per day.
  6. Rest intervals between exercises should be minimal.
  7. It is advisable to regularly modify the training program, supplementing it with new exercises and complicated modifications of familiar sports elements.
  8. It is better to train while listening to your favorite music.
  9. You should not eat anything an hour or later before the start of classes. Half an hour before training, you are allowed to drink a glass of warm water. This will normalize digestion and help remove waste products from the body.
  10. A contrast shower after morning fitness will double the effectiveness of your workout, increase the body’s immune functions, and strengthen and tone blood vessels.
  11. Be sure to follow the correct daily routine. Night sleep should last at least 6 hours.
  12. The training room must be thoroughly ventilated beforehand.

An effective set of exercises for morning exercises for weight loss

Morning exercises, like any other fitness workout, should consist of a warm-up part, a block of basic exercises and end with several stretching elements.

Basic training complex for every day:

  • tilting the head forward, backward and to the sides;
  • circular rotations of the head, shoulders, arms;
  • bending to the sides and down towards the feet;
  • pelvic rotation;
  • running in place with high knees;
  • bringing your arms with weights to your belt to strengthen the biceps and latissimus dorsi (you can use dumbbells or bottles filled with water or sand as weights);
  • push-ups to strengthen the arms, work the muscle fibers of the back, chest and shoulder girdle;
  • body lifts from a lying position, V-shaped twists, lifts of straightened legs connected together to strengthen the abdominal press;
  • squats to work the buttocks and thighs;
  • classic forward lunges to get rid of cellulite manifestations and form a rounded shape of the gluteal muscles;
  • swinging your legs from a standing position and on all fours to strengthen your hips and buttocks;
  • all plank-type exercises to strengthen the core muscles;
  • bending toward the feet from a sitting position to gently stretch the back muscles and hips;
  • stretching the spine from a standing position near the wall (with the arms raised up, palms crossed).

Each fitness element should be repeated 10-20 times. Choose the pace that is optimal for you to avoid shortness of breath and severe fatigue.

The basic training complex can be supplemented with any exercises of suitable physical activity. It all depends on the training goals, problem areas and personal preferences of the performer.

Types of useful fitness

plank hold

You can diversify your morning exercises with various additional fitness options:

  1. Hula hoop rotation: helps eliminate excess fatty tissue on the stomach and hips, significantly reduces waist size.
  2. Jumping rope: effective for strengthening the lower extremities, getting rid of the appearance of cellulite on the thighs and buttocks, increasing the body's endurance, and normalizing the functioning of the cardiovascular system.
  3. Gymnastics according to the Tabata protocol: allows you to improve your own body and improve your general physical well-being in the shortest possible time.
  4. Breathing exercises: has a beneficial effect on the functioning of vital organs and systems, accelerates metabolic and fat burning processes, increases immunity, normalizes the functioning of the central nervous system, improves oxygen exchange processes between cells and tissues.
  5. Jogging: helps strengthen the cardiovascular system, improves the mobility of the joint-ligamentous apparatus, accelerates blood circulation and lymph flow.
  6. Sports or Nordic walking: has a complex general strengthening effect and a healing effect on the human body.

Morning exercises are useful for everyone: men, women, children, the elderly, professional athletes, ordinary fitness enthusiasts and those who do not play sports at all.

It tones muscle fibers, gives a supply of energy and strength, has a beneficial effect on the functioning of vital organs and systems, improves general physical well-being, increases immunity, and promotes gradual weight loss.

Daily morning fitness training is a healthy habit that will give you energy and a good mood for the whole day, start metabolic processes in the body, normalize your well-being, and improve mental abilities and performance. This activity is an effective prevention of the development of diseases of the musculoskeletal system, heart and blood vessels.