How to Handle Early Morning Winter Workouts

As the weather gets chillier, the thought of rising from a warm bed extra early to exercise before work, seems almost unreasonable. Jim Rohn, a famous American Entrepreneur and motivational speaker once said: “Run the day, don’t let the day run you.” This is your opportunity to be the master of your life. Climbing out of bed early on a cold morning and exercising before work is a tremendously powerful way to dictate a positive attitude to your day.

 

Need more motivation? Recent research conducted by Dr. Scott Collier at Appalachian State University indicates that regular morning exercise increases levels of focus throughout the day, decreases stress and anxiety levels, and improves sleeping patterns! The research showed that an early morning exerciser spent up to 75% more time in the “deep sleep” state when our bodies repair most effectively.

 

Personally, I find that once I get to the gym and get the workout over with, I feel accomplished and better prepared for whatever the day brings. Here are some tips to consider when exercising in the morning:

  1. Coffee drinkers: Make sure to drink coffee no less than 45 minutes before starting a workout in order to give yourself time to rehydrate. Remember to drink at least 16 ounces of water for every cup of coffee just to counteract the dehydration the caffeine causes.
  2. Make sure to perform an active warm-up and stretch before jumping into vigorous exercise as our bodies are slightly more susceptible to injury early in the morning.
  3. Eat something light. Without breakfast your workout will not be as productive and energy levels will suffer during and after.
  4. Eat or drink something in the morning with essential vitamins. Vitamin C is vital to immune system function. Orange juice is a healthy choice but stick to a small glass because fruit juices are high in sugar. Another nutritious drink with less sugar and all the same potassium and vitamin C levels is low sodium V8 juice.
  5. If you are extra tired one morning, DO NOT push yourself too hard. Keep in mind that the important thing is to get the exercise done safely. If it is Friday morning and it has been a long, arduous week then take a more moderate approach to your workout that day so your body and mind can properly recover.

Author: Sean Green

 

Graduating in May 2014 with a Bachelor of Science degree in Kinesiology from Temple University, Sean Green is the current president and founder of the Exercise Science Association of Temple University.  He is a former amateur boxer in Philadelphia and a current boxing instructor, personal trainer, and group exercise instructor. An active member of the American College of Sport Medicine and National Strength and Conditioning Association, Sean is studying for the NSCA’s Certified Strength and Conditioning Specialist Exam.    

Armand Tecco

Armand Tecco

As president and founder of HealthEase, Armand is dedicated to his corporate clients and helping them achieve their goals for employee wellness. He has a Bachelor of Science degree in Fitness Management from West Chester University and a Master’s degree in Exercise Physiology from Temple University. Armand is also certified through the American College of Sports Medicine and the National Strength & Conditioning Association.

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