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Weightlifting, or strength training, may be performed by using free weights such as barbells and dumbbells, or by using weight machines. The benefits of weightlifting in the morning are stronger muscles and increased rate of metabolism. It promotes the burning of fats, and thereby achieves weight loss. The benefits of exercising in the early hours of the day also apply to weight training in the morning. Research says that morning workouts help improve sleep. Improved sleep leads to improved hormonal balance that in turn results in controlling appetite, further leading to weight loss. People often talk of feeling fresh and energetic throughout the day on exercising in the morning. According to many, morning exercise helps them stay alert throughout the day and also brings discipline into their routines.
Although lifting weights in the morning is considered unsafe, the application of certain precautionary measures can help make the weight training session safe and effective.
Eat Before Weightlifting
The first and foremost thing to do before strength training is to eat something. This is very important because of the following two factors:
Level of Hormones
The hormones in your body are classified as anabolic and catabolic. Anabolic hormones are 'good hormones' which build and repair tissues, whereas the catabolic ones are 'bad hormones' that break down the tissues. The levels of catabolic hormones such as cortisol and glucagon are the highest early in the morning, whereas the levels of anabolic hormones such as testosterone and growth hormone are the highest later in the day. Therefore, the consumption of healthy foods prior to your workout may help convert the catabolic hormones to anabolic ones.
Blood Sugar
Your blood glucose levels tend to be very low when you wake up. This is because you are fasting for at least 8 hours while you are asleep. If you begin weightlifting without eating anything, you may be at a risk of feeling nauseated or weak. Therefore, eating before your workout session may ensure elevated blood sugar levels, which may provide the energy necessary to perform your exercises.
Always remember to consume a meal or drink that is rich in proteins and carbohydrates, prior to your workout regime. This will ensure good blood glucose levels and increased anabolic hormone levels throughout your weight training session.
Warm Up Before Weightlifting
Your joints and muscles tend to tighten up in the morning because they remain immobile while you are asleep. As a result, they may be at a risk of injury if exposed to weightlifting within the first hour after waking up.
Therefore, it is advisable to perform a warmup for a longer period in order to mobilize your major joints and the spine. If you experience stiffness of joints while beginning your weightlifting session, perform more warmup exercises. Increase the intensity of your workout gradually, only when you feel comfortable to do so.
Thus, the aforementioned pre-workout measures may help lifting weights in the morning be safer and more effective for you.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.