How to Get out of Bed and Best Prepare for a Morning Workout

Aug 20, 2018

Kelsey Murphy

by Kelsey Murphy
PTA | East Scottsdale

As we all know, it’s not easy to get up and motivate yourself to workout in the morning. The alarm goes off and you roll out of bed. You sluggishly get dressed and get ready to exercise. Sometimes it can be tough to get started, even if you’re just working out at home. This blog will give you some tips and tricks on how to get that morning sweat in.
Hydration
Hydration is an important part before, during, and after your workout, especially here in Arizona.
Prior to your workout, you want to drink plenty of water and fluids (100% juice and drinks rich in electrolytes). It is important to also drink plenty of water during your workout to lower the chances of dehydration, especially if you are exercising outside.
After finishing the workout, you want to replenish your electrolytes and drink plenty of water. Milk is a good choice to drink after your workout, as it is a good source of protein, potassium, sodium, and vitamin D. All of these are needed for muscle recovery.
If you are going to be completing an intense workout the next day or participating in a race it is important to start hydrating the day prior.
Food
Food is an important component in your training regimen. Eating prior to your workout gives your body the fuel it needs to perform at its best. Your body needs the right nutrition for energy.
It is best to eat 30 minutes prior to a workout. Choose foods with simple carbohydrates and some protein. Some good examples of food to eat before a workout are bananas, Greek yogurt, dried fruit, oatmeal, a fruit smoothie, apples, and peanut butter.
Eating after a workout is just as important as prior. Eating after decreased muscle breakdown increases muscle growth and enhances your overall recovery. Eating within 45 minutes of finishing a workout is the optimal time for your muscles to absorb the protein and carbohydrates it needs to repair the muscles.
Proteins give amino acids which repair and rebuild the muscles, while carbohydrates help replenish the body’s glycogen stores. Good sources of carbs are sweet potatoes, chocolate milk, rice cakes, pasta, or dark leafy green vegetables. Good proteins to eat are; animal or plant-based protein powder, eggs, cottage cheese, salmon, chicken, or tuna.
Stretching
We’ve all been there: being a little too sore after a workout — it is never a fun thing. Stretching before and after exercising is important to prevent soreness and injury. Warm up for five to 10 minutes to increase your heart rate and warm up your muscles. It is important to also stretch the muscle groups that you will be working.
After working out, it is just as important to do a five- to 10-minute cool down to decrease your heart rate. Stretching the muscle groups that were just worked helps prevent muscle soreness.
Getting out of Bed
Here are some tips to help you wake up early and get that workout in:

  • Set the alarm on the other side of the room.
  • Set out your clothes the night before.
  • Have your workout necessities by the front door with your keys and shoes.
  • If it helps, get a workout buddy to keep you accountable and make it fun.
  • Not all workouts require a gym; there is plenty you can do to workout at home.

If you find yourself having a hard time rolling out of bed in the morning because of pain, we can help. Schedule an appointment with us at a nearby location. The sooner you’re pain-free, the quicker you can return to the activities you love.

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