A Good Morning Exercise Routine

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A Good Morning Exercise Routine

Morning Exercise RoutineMore than 90% of people who exercise in the morning seem to have it right. These early birds get the worm first thing every morning – even if it’s only going for a quick 15-minute walk around the block, or getting in several sets of push-ups, crunches and jumping jacks, or doing a complete body weight session on their Total Gym at home.
For those wondering just how to get in a good morning exercise routine when they have so much else to do, I’ve got the top tips to get you in tip-top shape and jump start your metabolism. Follow these morning workout tips, and you’ll be fired up and burning calories most of the rest of the day.

The Benefits of Morning Exercise

Aside from turbo-charging your calorie burn for most of your day after a morning workout, studies also show that your mental functioning gets set on fire as well – for anywhere from four to 10 hours Think that will help get you through a tough day?
But it’s not all about being ready to take on any challenge with clear thinking and a shrinking, more-regulated appetite: Consistent morning exercise actually helps your sleep needs. Get up 30-60 minutes earlier than normal to rock your body, and your endocrine system and circadian rhythm will adjust so that you sleep better. And get this: You’ll find yourself needing less sleep over time so waking up early will become a natural part of your routine.
Of course, regular morning exercise means that you’ve put your health priority in its proper place: Number one! It’s a guaranteed way to place your wellbeing first, get it out of the way and bask in the pride of accomplishment you will feel throughout the day. When others complain, “Ugh, I gotta hit the gym after work and I’m so tired”, you can smile to yourself knowing you already checked that off your list.

How to Get the Worm

1. Put your alarm clock somewhere where you actually have to get up to turn it off .
2. Have a workout friend or group of buddies who count on you to show up. Mutual accountability is one of the top motivators you can find. Tell everyone you know about your new morning exercise routine.
3. Create smarter goals that are specific, measurable, achievable realistic and timely. Set out your morning workout plan enthusiastically and end with a reward.
4. Play music. I suggest checking out the free Rock My Run app on iTunes
5. Set out your gym clothes and equipment before you head to bed.

To Eat or Not To Eat Before a Workout: That’s Still the Question

Want to have a head rush? There is no definitive answer on proper nutritional guidelines before a morning workout. That said, it’s better to eat a something about 30 minutes or so before working out than nothing at all. This might include a banana, some almonds or a spoonful of almond butter. A hard-boiled egg, or Greek yogurt and some orange juice may also be appropriate. I put my snack together the night before, so it’s one less thing to do before my early morning exercise.
After working out, a healthy, rewarding breakfast is in order. This may include a protein shake – my favorite is double chocolate from BNRG – and perhaps some eggs and veggies, or oatmeal with fruit and nuts.

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Dr. Michael Mantell earned his Ph.D. degree at the University of Pennsylvania after completing his M.S. degree at Hahnemann Medical College, where he wrote his thesis on the psychology of obesity. He has served as Chief Psychologist of Children’s Hospital and Health Center of San Diego and the San Diego Police Department. Dr. Mantell is known for getting to the root of issues quickly, partnering to create solutions, action plans and results, “in the family room…the locker room…and in the board room.” He provides coaching and breakthrough strategies to help business leaders, elite amateur and professional athletes, individuals and families reach new trajectories in life. He is the Senior Fitness Consultant for Behavioral Sciences for the American Council on Exercise. Dr Mantell is on the "100 Most Influential People in Health and Fitness" list from greatist.com. His favorite personal quote is “The link is what you think,” and it captures his unique approach to helping clients live better lives, healthy, fit and happy. You can find him in fitness and health magazines nationally each month and at www.drmichaelmantell.com
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By Dr. Michael Mantell | Last updated: 10:00 am


  1. thinkingaboutit
    Posted January 25, 2014 at 1:48 pm | Permalink

    Why do you state “no definitive answer,” then go on to say “better to eat something 30 minutes before exercise than nothing at all?” What is the rationale for the second statement? (You just added another 30 minutes onto my workout schedule, which means another 30 minutes earlier on the alarm clock. Explain, or I’m going back to sleep!

  2. Elan Law
    Posted February 16, 2015 at 12:12 am | Permalink

    Ever since November 2014, I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent few months suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people.So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m using an android app named, Rewire-Habit & Goal Tracker. They’re even more astonished to discover that when I first started tracking habits my habit-related tasks were categorized as my work and personal ones.Rewire-Habit & Goal Tracker lets you set them for any time you want. You can also set reminders to occur on specific days of the week,at regular intervals (every three days, say), or a certain number of times per week. For habits that need to be obeyed only on certain days, you won’t see them on your list until the designated day. For example, I’m trying to read about Yoga-a physical, mental, and spiritual practice or discipline that denotes a variety of schools, practices and goals, popular in India every Saturday;that reminder doesn’t show up on my habit list until Saturday. An added statistic screen also shows percentage by week and for all the time. Change in color for a color blind like me made it easier to use. This has really helped me a lot, hope it helps you too. :)

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