Plus a 20-minute at-home routine to help you rise and shine.
首先，首先：在开始一天之前醒来和锻炼的关键是睡个好觉。实际上，当涉及在锻炼或获得足够睡眠之间进行选择时，我总是建议睡眠。为什么？之间可能存在相关性lack of sleepand体重增加. Even if you are exercising regularly, doing it at the expense of adequate sleep will prevent you from reaping the full benefits of your workouts.
Here are just three reasons you need to make sleep a priority:
1. Sleep helps you eat less and prevent cravings.
Think about it: When you’re tired, don’t you crave more sugary, high-fat foods?Researchersfrom Columbia University found that women who slept for only four hours ate an extra 329 calories and 31 grams of fat the next day! And it doesn’t take that much more rest to make a difference either. One学习发表在期刊上Appetite发现另外一个半小时的睡眠可能足以减少对卡路里充满卡路里的高脂食品的渴望，高达62％。
2. Sleep can promote weight loss.
In addition to benefiting your diet, sleep can aid directly in weight loss. And we’re not just talking about vanity pounds either—a lack of sleep could be causing you to gain or maintaindangerous visceral fat. A学习发表在期刊上Sleepfound that subjects who slept five hours (or less) per night gained more abdominal fat than those who got between six to seven hours. Andresearchpublished in theAnnals of Internal Medicinefound that when subjects slept for only four and a half hours over four nights, their fat cells’ ability to respond to insulin dropped by 30 percent.
3.睡眠会让你更强壮。
如果你定期锻炼,睡眠是当哟ur body repairs itself and builds strong, metabolically active muscle. While every body is different, some athletes need as much as 10 hours for adequate recovery. If getting fit is an important goal, make sure sleep is equally important. Muscles may be trained in the gym, but they are built in your bed!
说服了吗？好的！因此，在您甚至开始尝试更早醒来之前锻炼之前，请首先专注于记录足够的闭眼时间。当然，很难早起睡觉，但是如果您想看到结果并改善健康状况，这是值得的。由于每个人的需求都各不相同，因此请慢慢调整睡眠时间，直到您感到找到适量的休息时间。尝试每周15分钟前往睡觉，直到您醒来感到完全休息（翻译：不想一遍又一遍地按下贪睡按钮）。
OK, now that you know how important it is to prioritize sleep, here are three tips to help you wake up and work out before the day gets away from you.
1. Set up your workout the night before.
当警报响起时，您要做的最后一件事就是尝试弄清楚应该做什么锻炼和多长时间。确定前一天晚上（甚至更好，提前计划您的一周或一个月）您将要做什么，在哪里以及将持续多长时间。您打算去健身房吗？跑到外面？前往地下室进行练习视频？如果下雨，雨天或下雪会怎样？会有足够的时间洗澡和上班吗？您是否有适合所有这些设备和时间？花一些时间考虑早晨的运动策略，并确保您有正确的设备和足够的时间使其成功。制定特定的计划意味着您要做的就是起床，然后在黎明的裂缝上昏昏欲睡时开始。
2.睡在锻炼中（或将其放在床旁边！）。
类似于提示第一，也继续使简单地从床上滚下来并通过准备衣服来进行锻炼变得容易。这听起来可能很愚蠢，但是在早期，黑暗的早晨，试图寻找您的装备或找到匹配的袜子，为您睡觉时提供了更多的借口。好消息是现在足够舒适的锻炼服装，以至于您可以在大多数的大部分时间内舒适地睡觉他们！但是，如果您想在PJ中睡觉，请在前一天晚上放置服装（包括袜子，鞋子和下面的所有必需品），然后将它们放在床旁。万博博彩手机登录
3. Bribe yourself!
听着，有时我们都需要一些额外的激励，而我们并没有那么兴奋（尤其是在凌晨5:30）。不足为奇research shows当我们获得回报时，我们更有动力去做一些事情，因此不要害怕激励您的早晨锻炼计划。Whether it’s treating yourself to a gourmet cup of coffee on your way to work after your morning session or scheduling a massage at the end of the month, pick a few key “treats” that you know will motivate you to get moving (just avoid using a doughnut as your “carrot” every time, or that workout will be worthless).
Working out at home is another great way to avoid skipping exercise, especially if the gym is packed in the mornings or your run gets rained out. When you want to try exercising at home, check out my 20-minute “Rise and Shine” routine that’s designed to help you wake up and work out—no complicated moves or equipment necessary.
在您的早上例行活动方面需要更多的结构和指导？查看我们的“步行：21天减肥计划！万博彩票下载安卓狗万体育买球” This jump-free workout program has everything you need to start (and stick with) regular exercise—even in the early morning! One reviewer even told us: “Anything that can get me out of bed early in the morning has to be good, and I willingly get up for this!”
Tell me, do you work out in the mornings? What’s helped you stick with a regular a.m. routine? I’d love to hear what works for you; please share your best tips with us in the comments below!
