WHY DO YOU NEED CHARGING?

REASON 1.

Humans have 639 skeletal muscles. Morning exercises should “wash” them all with blood. As the ancient doctors of the East said: “The heart, the royal muscle, has 639 helpers.” There is a rule “639 + 1” that every person should know from childhood: “Help your heart (1) by working all your muscles (639). And you will live a long time without illness.”

If you don’t help the muscles, then all the stress will fall on the heart, which under these conditions wears out and ages faster. Imagine, in a kingdom-state, all the courtiers are lying around exhausted and the king himself must do everything in the state, how long will he last? Morning exercises are, first of all, the prevention of cardiovascular diseases, which today are hitting us like crazy.

REASON 2.

Muscle work is a kind of conference call between the foremen of a large factory. If it has not been carried out, it means that the plans are not coordinated, and there will be confusion in the distribution of bioenergy between organs.

REASON 3.

The reflex effect from contracting muscles stimulates the vital activity of organs and tissues by producing additional energy. If this additional supply is not available, the organs wear out faster.

REASON 4.

Capillary activity increases. Capillaries are the second heart of the body. In 1 mm of abdominal muscle at rest, up to 60 capillaries can be counted. After a well-done morning exercise, there are already 120 of them. At the same time, the diameter of each capillary doubles. We know (who doesn't know this?) that muscles make up approximately 50% of body weight. One can hardly expect good health when a good half of the cells do not receive sufficient nutrition through the capillaries.

REASON 5.

People who exercise have lower blood viscosity than those who do not exercise. For many of us, everything is very simple - you don’t need to drink any grass, and you don’t need to do magic with your diet, but you just need to establish morning physical training - and it will normalize everything automatically. Moreover, blood supply to distant parts of the body will improve, cholesterol metabolism will improve, and this is the prevention of atherosclerosis, general immunity and sexual potency will increase.

REASON 6.

Memory and attention become more stable. There is a direct dependence of mental activity on the level physical training. Scientists with roller bellies would do much more if they did morning exercises and physical education. Perhaps that’s enough, although I only named 1% of the reasons why do morning gymnastics.

Let us briefly analyze the most well-known physical procedures and note characteristic feature each of them.

Morning hygienic exercises. Promotes: faster waking up; restoration of performance after sleep; training the cardiovascular and respiratory systems; hardening of the body; “turns on” the normal functioning of the body’s bioenergy. If you do gymnastics outdoors, and even in any weather, then all of the above is enhanced by natural phenomena: fresh air, beautiful sun, wonderful wind or brooding rain (gymnastics in a raincoat).

A very important property of morning exercises is that it enhances lymph circulation and quickly eliminates swelling. Those who spend effort and money on eliminating edema should know: it is possible that the solution to this problem is morning exercises.

Here are some interesting numbers: in the USA, almost 80% of people start their day with morning exercises. But in Russia-? In Russia 5%. It's not even sad, it's funny.

By the way, the Chinese have always been considered the most fanatical fans of charging. Their houses even have special rooms in which, from early morning, even before breakfast, the whole family, including the elderly and children, gathers to do things together. morning exercises. In almost every park, at certain times (which often coincide with sunrise and sunset), you can see groups of 3-15 people practicing various types general developmental gymnastics or martial arts.

“Physical exercise can replace many medications, but not a single medicine in the world can replace physical exercise.” (c)

Why do exercises?? In our lives, overloaded with vanity and empty aspirations, there is often no room for our health. It is sad.

After all, many diseases, both physical and emotional, can be prevented by simple regular exercise of your favorite sports. Nobody talks about professional training or a sports career. This is more harmful to health than beneficial! But about basic regular physical activity - yes!

After all, why does cellulite appear on the legs of most women from the age of 30, or even earlier. The answer is simple: insufficient water intake and low physical activity. And here you go - loose skin, Orange peel on the thighs and buttocks, etc.

Why is it so difficult to force yourself to exercise at least a couple of times a week? Let's look at just three main reasons why every person should monitor the physical activity they receive and not neglect regular exercise. Whether it's swimming in the pool, riding a bike, playing football with friends or dancing. Whatever your heart desires!

Why do exercises?

1. Physical activity increases the body's resistance to disease and strengthens the immune system. If you don’t find time to play sports, you will have to find it in order to get sick more often. And vice versa!

2. Regular exercise protects the brain from overload. In addition, active anti-stress substances produced by the body during moderate physical activity prevent the development of various diseases associated with overload and fatigue.

3. Sports activities improve a person’s well-being and mood. Especially if you do them with friends and fresh air. Even just a walk in the woods or in the park can give vitality.

Try to do simple physical exercises at least 3 times a week, which will not only improve your physical health and beauty, but will also protect you emotionally.

It is important to remember that health is influenced not only by heredity or the environment, but also by your own efforts!

Your health and beauty are in your hands.

Ecology of life. Fitness and sports: So, armed with confidence and determination, keeping in mind the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning...

“Get ready to perform gymnastic exercises,” these words were spoken by Nikolai Gordeev under musical accompaniment Valentina Rodina, the famous Soviet morning exercises on the radio began. Adults and children used it; they brushed their teeth, had breakfast, and got ready for work and school.

Today, despite the propaganda and fashion for healthy image life, there are practically no such programs on TV and radio. Moreover, in many forums dedicated to healthy lifestyle, morning exercises are assessed quite skeptically.

In this article we will focus on exercise routines for adults and children, and consider some practical and theoretical aspects associated with physical activity in the morning.

Arguments for or why you need to do exercises in the morning

G. Landry, fitness trainer and author of high-intensity weight loss programs, argues that one of the important elements when playing sports is morning exercises . Regular exercise helps, in his opinion, to lose weight and improve the general condition of the body.

He identifies 10 reasons why you need to do morning exercises:

1. More than 90% of people who do exercises in the morning improve their results in sports.

2. Morning exercises contribute to a “jump” in metabolism, as a result of which the body burns more calories per day.

3. By doing exercises, a person receives a charge of vivacity and energy.

4. Many people say that exercising in the morning helps them regulate their appetite throughout the day.

5. Morning exercise helps to awaken the body. Over time, the circadian rhythm adjusts to this regime, and the person feels better.

6. By doing exercises, we become more disciplined.

7. Research has confirmed that physical activity stimulates mental activity.

8. By doing 10 minutes of exercise in the morning, you can keep your body in shape.

9. As a result of exercise, physiological processes in the body will work better, which will lead to an overall improvement in well-being.

10. Just try doing exercises in the morning and you will see how great it is.

Promoted by films jogging in the morning is perceived by many as the best alternative to charging. What is healthier and better - exercise or morning jogging, we will let everyone decide for themselves; there is enough material on the Internet on this topic. There is no doubt that competent exercise is useful in any form, but not everyone will be able to readjust and start running in the morning, because it requires a lot of effort, willpower and time.

In addition, there are discussions regarding when is the best time to run and whether morning running is harmful. But if you're determined to run in the morning, here are some facts and recommendations:

• There is an opinion that the air is cleaner in the morning, which means running at this time is healthier.
• Thanks to running, the body is saturated with oxygen, muscles and joints are toned, and metabolic processes are more active.
• Those who run in the morning are much less likely to suffer from insomnia. The positive effects of running on the cardiovascular, nervous and respiratory systems have been proven. While jogging, almost all human muscles are involved.
• Running helps strengthen the immune system. Sweat also releases toxins accumulated in the body.
• Running is a serious activity, and an unprepared person can get injured. If there are any medical contraindications, it is better to consult your doctor first. Also, always do a warm-up.
• Running is perfect for those who want to lose excess weight. So, during an hour-long run at a speed of 10 km/h, a man weighing 80 kg “burns” more than 800 kcal.
• The route and equipment are of great importance. You need to run where there are trees - in a forest plantation, a park. Clothing should be comfortable and not restrict movement. Shoes are true to size and have soft soles.

​

A lot of useful information and answers to questions from those who have just decided to start running in this report:

A set of exercises for morning exercises

So, armed with confidence and determination, remembering the saying: “How you start the day is how you spend it,” you decided to do exercises in the morning. There are many exercises, you can combine them and do them in any order. Let us dwell on some important aspects that you should know before starting the exercises.

1. You should not do exercises immediately after waking up. Get up, drink a glass of water, wash your face, stretch, and then start doing exercises.

2. The body is not yet ready for heavy loads in the morning. The exercises performed should be smooth and not contain sudden movements. During exercise, try to breathe evenly and calmly.

3. It is also better not to resort to power loads. It is optimal to do aerobic and bodyweight exercises in the morning.

4. You need to perform each exercise 8-10 times. Try to do exercises daily.

Also interesting:

Exercises:

For the head: turns left and right; bending back and forth.

For shoulders and arms: rotational movements of the shoulders alternately and together; rotation with straight arms, describing a circle; alternate swings of arms - one hand from above, the other from below; rotation with arms bent at the elbows in different directions.

For the torso: feet shoulder-width apart, perform smooth bends forward, trying to touch the floor with your palms; with your arms bent at the elbows, holding your belt, rotate your pelvis with slight bends forward in both directions.

For legs: alternately swing your legs back and forth; squats without lifting your heels off the floor; raises on the toes. published

​

Hello, friends! I want to ask you, do you know the feeling after waking up, especially early in the morning, when the body has somehow lost half of its strength. When your arms can barely rise. When your eyelids are filled with lead and you want nothing more than to go back to bed? It is clear that everyone comes out of this state sooner or later. But this can be done much faster and more usefully. And morning exercises will help you with this.

From school they try to instill in us good habit perform a series of gymnastic exercises immediately after waking up. They are trying to explain to us the benefits of these exercises. But, nevertheless, few people listen to this advice. Most likely, the same teachers who talk so beautifully about exercises do not do it themselves.

The real understanding of benefit comes when something becomes either vital, or a person truly wants to achieve something. How does morning exercise affect the body?

What happens during sleep

During sleep, brain activity is significantly different from that during wakefulness. This is not to say that the brain completely “turns off”; this is far from true. In a dream, there is a change in the ratio of the processes of excitation and inhibition, with the predominance of the latter. If you do not take into account the so-called “REM sleep phase”.

If you do not go into detail and do not reveal the full meaning of certain concepts, then what has been said is quite enough. During sleep, the process of inhibition of the cerebral cortex predominates. It is logical that outside of sleep, our gray matter is in a state of excitement. The transition between these states, which we call awakening, is not as fast as it might seem.

Its speed is related to individual characteristics various parts of the central nervous system, especially the reticular formation, which regulates the very processes of inhibition and excitation. This structure is located in the brain stem, in its more ancient, from an evolutionary point of view, part, and it greatly influences the functioning of the “younger” cortex. But the cortex can also influence both itself and other parts of the brain. All this is said with the following purpose.

Why do you need morning exercises?

When performing certain physical exercises, large areas of the brain are involved, which activate our muscles. In order to perform this function, it is necessary to move from a sleepy state of inhibition to working excitement.

Another important point, the more muscles work when performing gymnastic exercises, the more neurons are excited. A practical conclusion follows from this: for a quick and complete awakening, it is necessary to perform active exercises (morning exercises) that involve the muscles of the whole body.

What happens to the cardiovascular and respiratory systems during exercise?

It's no secret that when physical activity the work of these two organ systems is enhanced. Breathing becomes more frequent and deeper. The heart begins to beat faster and contract harder. What is it for?

Breathing increases to meet the increased needs of working muscles for oxygen and to more effectively remove carbon dioxide as a product energy metabolism in muscle tissue. An increase in the intensity of the heart is necessary for a higher blood flow rate. This is also necessary in the lungs, so that the increased respiratory rate is even more effective.

Also, during exercise, there is an increase in the intensity of blood flow in the microvasculature of all internal organs and muscles. Changes in the functioning of the cardiovascular system are not limited to strengthening and accelerating the work of the heart.

Also, under the influence of the sympathetic nervous system (part of the autonomic nervous system, which is responsible for the work of internal organs and blood vessels), the vessels that bring blood to the working organs dilate and their blood supply increases. As you can see, the nervous system is also involved in these reactions, which is actually the reason for the increased work of both the cardiovascular and respiratory systems.

Changes in muscles during physical activity

It would seem that there is nothing special here and that everyone is familiar with it. That under load, metabolic processes in myofibrils intensify. The processes of renewal of the muscle fiber structure are stimulated. A lot has been written and read about this. I would like to add just a few words about such a concept as “muscle heart”.

This phrase refers to the effect that muscle contraction in the limbs has on blood flow through the venous bed. Veins, especially those of the lower extremities, have folds of the inner lining called valves. They look like pockets, arranged in such a way that blood flows freely from the distant parts of the limb towards the heart. But this does not happen in the opposite direction, since these pockets slam shut and do not let blood through.

So, when the muscle is not contracted, the lumen of the vein is uniform in all its parts and blood flows freely to the heart. When the muscle near the vein contracts, it puts pressure on the vein and, accordingly, squeezes out blood. Since there are the above-mentioned valve pockets, there can be only one flow of blood - towards the heart. It is this mechanism that is called the “muscular heart.”

Why is all this being said?

The fact is that in a dream all these valves do not work (there is no need for this, since the blood flows freely in the right direction), and when waking up, this entire mechanism does not have time to turn on fully, so to speak. And when a person does morning exercises, the blood flow through the venous bed is significantly intensified, which significantly increases the performance of our body.

Also, do not forget about the passive part of our musculoskeletal system, namely the joints, ligaments and tendons

All night they were in a state of almost absolute peace. This especially applies to joints. For their normal functioning, many conditions are necessary, one of the most important is a sufficient amount of synovial fluid - a kind of lubricant that facilitates the sliding of articular surfaces against each other.

The only normal and effective way To force a joint to produce the required amount of synovial fluid is movement in this joint. Thus, it is easy to guess that in order to quickly give the joint a “working” state, it is enough just to make a sufficient number of active movements in it.

And finally, finishing the excursion into physiology, it is worth recalling such an important organ as the kidneys. This is our cleansing factory, removing the lion's share of “waste” from the body. A very important, if not the main, factor for the proper functioning of an organ is its blood supply. Imagine how the functioning of your urinary system will improve after active morning exercises.

Charging helps

• Firstly, exercise helps our nervous system move faster from a sleepy state to a wakeful state;
• Secondly, By setting aside a few minutes of aerobic exercise in the morning, you can help your musculoskeletal system get back to work faster. Adapt joints more effectively to upcoming loads;
• Third, exercise gives a good bonus to the functioning of the urinary system;
• Fourthly, the word “charging” describes itself very well, since it is precisely this that allows a person to recharge with vivacity and energy for the whole day.

Enough theory, it's time to talk a little about the practical implementation of everything that was stated above

I warn you right away that the purpose of this article was not to write a strict plan of exercises that need to be performed. This is stupid, because something specific is suitable for each person, due to the different characteristics of the body. Some injuries or illnesses will be better suited to certain exercises.

That is why you should not take strict programs very seriously, since it is, at least, stupid. You need to know the exercise, the technique of performing it, the principles of its effect on the body. And you need to know a lot of exercises so that you have plenty to choose from in different situations.

Exercises for morning exercises

These should be moderate intensity exercises. That is, you need to achieve the appearance of light perspiration. You shouldn't end your warm-up feeling like you just left the gym after performing deadlifts with submaximal weights.

Next, you need to work out the maximum number of joints and the muscles that activate them. Or, to be more precise, everyone. That is, for your own convenience, you need to distribute the exercises in such a way as to work all parts of the body. Let's say from top to bottom, starting with turning the head in different directions and ending with working on the ankle joints.

Do not forget that morning exercises require aerobic exercise. That is, exercises without significant weights. That is, rotations, swings, bends, stretching, and jumps are suitable here. It is very good to include jogging in your warm-up. You can also use basic exercises on the horizontal bar and parallel bars. But, again, without fanaticism, because the task is not to load the muscles, but to bring them into a fighting state.

Exercise is a set of exercises of varying intensity, performed to speed up the process of the body's transition from a sleepy state to a wakeful state. This definition indicates the main purpose for which all exercises are performed.

I admit, until this day, I had never even thought about doing morning gymnastics. But now, after understanding this issue a little deeper, I understand that not doing a basic warm-up in the morning is costing me too much. So I promise to spend 5 – 7 minutes of exercise every morning, I hope you’re with me!

Best regards, Alexey Dinulov

Today many people strive. It includes proper nutrition, giving up bad habits, and playing sports. But, unfortunately, for a visit gym or the pool is not always enough time and energy. After all modern man works hard, achieves success. You can exercise on your own: running, walking, cycling... There are many options. Or you can just start doing exercises.

Why do you need to exercise?

1. Good physical shape and in minimal time

   You need to spend 5-10 minutes a day charging. Choose a set of exercises for yourself. Make sure that all muscle groups are worked. Also, the exercises should be quite simple and dynamic.

2. Will help

   Not all people are happy to get up in the morning. For some, the sound of an alarm clock is the most hated sound in life. But you have to go to work. Exercise will help you finally wake up and energize you for the whole day.

3. Improves well-being

   During the cold season, our health worsens. This is due to a lack of heat, light and physical activity. It has been proven that regular morning exercises will improve your well-being within a month.

4. Will lift your spirits and teach you to enjoy life

   Exercise will improve your physical and psychological well-being. You will become calmer, happier,... It will change your life in better side. You will begin to live life to the fullest, enjoy the moment, notice.

5. Will make us more confident

   Exercise will not only tighten your figure, which will give you confidence, but also increase your self-esteem. You will begin to respect yourself more and begin to overcome difficulties more easily. You made an effort on yourself and started doing exercises, now you can handle other things.

Getting started with exercise is not easy. After all, you will have to get up 10 minutes earlier, your body will initially resist. The main thing here is not to quit. Show character and... Once you have decided, then go to the end. Then you will be proud of yourself.

Any good habit needs to be developed. This is a long and difficult process. After all, your lifestyle is changing. But you can’t stand still. Do you want to achieve success? Learn to overcome yourself. Start with simple ones, gradually achieve more complex goals. All in your hands! We build our own lives!