The struggle of waking up early in the morning is real. What makes a morning person different from the other? It is probably the food habits, sleeping habits, and how motivated one is to wake up the next day.
Staying up late at night while binge eating junk food has a bad impact on the hard work you put in during your workout. When you do this, not only is your body affected but you are also less likely to show up for the workout session. If you find a slight difference in your performance, then it is time to get rid of all the wrong habits. Here are 7 things that may be affecting your morning workout.
1. Not Sleeping Enough
Not getting enough sleep and rest when your body requires it the most will not only make you lazy but also affect your performance when you exercise.1 Sufficient sleep is essential to help your body recover from the exercise routine and re-energize you.
Sleep deprivation can reduce your motivation to indulge in physical exercise, and the decreased coordination and physical performance can increase the risk of injury when you work out.
2. Eating Late At Night
When you don’t get enough sleep, it changes your eating habits as you tend to crave unhealthy food, which results in weight gain.2 Work pressure and responsibilities can also be blamed for you eating late at night. Although it may be difficult to avoid at times, try eating low-calorie foods and ones that are rich in whole grains. Avoid sugary foods as they can negatively impact your sleep cycle.
So, no matter how much you are drooling over the cookies and cakes, keep them away from you. Stick to foods that your body can digest easily as your digestion and metabolism slow down when you are sleeping.3
3. Skipping Breakfast
Lack of time is the most common reason for skipping breakfast. However, not having breakfast can affect your energy levels during the workout. Your breakfast should be rich in fiber and protein to give you enough energy to exercise.
When you wake up, your blood sugar is low due to the long hours of fasting and skipping breakfast can further low your blood sugar. On the other hand, having breakfast can help you burn calories faster and regulate your blood sugar.4 5 Along with this, it is important to
Most importantly, keep yourself hydrated. Dehydration can cause muscle tightness, fatigue, and also make you weak.
4. Having The Wrong Attitude
Ensure that before sleeping, you make up your mind about working out in the morning. Leaving the decision to the next day will result in you staying in bed.
Snoozing the alarm is the worst. That’s one of the main reasons you are not able to wake up on time for the workout. Have a workout partner so you have no choice but to go. You certainly don’t want to keep them waiting!
5. Not Keeping Your Gear Ready
The morning rush can make it difficult to think and search for your gear. Keep your clothes and shoes ready the previous night to save yourself trouble in the morning. This is also a great way to motivate yourself to exercise.
6. Not Pushing Your Limits
Doing the same exercises for many days can get boring after a point. When there are no challenges to face each day, there is nothing to encourage you to work out the next day. So, gradually increase the intensity of your workout and change the exercises you do. However, ensure that there is someone to guide you through it.
7. Indefinite Goals
Exercising for months together without any goal is also pointless. When you don’t know what you are working for, you cannot keep a check on your progress. Set definite goals and the time within which you choose to achieve them. This will motivate you and help you move up the ladder.
However hard it may be to wake up early every day to exercise, in the long run, it is good for your overall health and can reduce the risk of several diseases.
|↑1||Van Helder, T., and Marek W. Radomski. “Sleep deprivation and the effect on exercise performance.” Sports Medicine 7, no. 4 (1989): 235-247.|
|↑2||The impact of sleep loss on performance. Uniformed Services University.|
|↑3||Sharma, Sunil, and Mani Kavuru. “Sleep and metabolism: an overview.” International journal of endocrinology 2010 (2010).|
|↑4||Chowdhury, Enhad A., Judith D. Richardson, Geoffrey D. Holman, Kostas Tsintzas, Dylan Thompson, and James A. Betts. “The causal role of breakfast in energy balance and health: a randomized controlled trial in obese adults.” The American journal of clinical nutrition 103, no. 3 (2016): 747-756.|
|↑5||Betts, James A., Judith D. Richardson, Enhad A. Chowdhury, Geoffrey D. Holman, Kostas Tsintzas, and Dylan Thompson. “The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults.” The American journal of clinical nutrition 100, no. 2 (2014): 539-547.|