Living

In the routines of many successful people, "morning training" always ranks high. Such scenes seem to occur every day on Wall Street in New York. "The willpower for morning training is also part of wealth" might be the fitness creed of high - level white - collar workers in brain - intensive jobs.

Why do so many elite individuals prefer morning training? From a sports science perspective, besides daily schedule arrangements, it's more of a choice related to self - discipline and the refreshing feeling and sense of accomplishment that morning training brings.

Similarly, compared to after work, the time before work in the morning is easier to control and allocate by oneself. This period is also more suitable for completing things of great personal significance or those that are difficult to decide on, and exercise is one of them. Many well - known people have the habit of exercising in the morning.

For example, Tim Cook, the current CEO of Apple, goes to the gym for 30 - 45 minutes at 5 a.m. Anna Wintour, the editor - in - chief of "Vogue", often plays tennis for an hour after getting up at 5:45 a.m. Kim Kardashian gets up at 6 a.m. every day and does an hour of aerobic exercise.

"Morning training is also a flavoring agent for life." Research shows that exercise of a certain intensity and duration can release substances such as endorphins, dopamine, and serotonin, which can effectively improve mood and bring a sense of pleasure.

Especially for the low mood after getting up on weekdays, morning training can increase motivation, relieve stress, and provide a burst of energy that lasts throughout the subsequent work.

Of course, morning training is a personal choice, not blind following or imitation. The time should be set according to each person's life rhythm, age, and health condition. For example, it's obviously inappropriate to get up at 5 a.m. after going to bed at 3 a.m.

Relatively speaking, it is recommended to try getting up 20 - 30 minutes earlier every day for moderate exercise. For example, get up at 7:30 instead of 8:00 and do 10 - 20 minutes of aerobic exercise or meditation.

Exercise is a choice of self - discipline, while morning training is a test of willpower.

Morning training is a test of willpower and a refreshing start.

In the face of numerous complex affairs, how do most elite individuals incorporate morning training into their schedules? First, they need to regard exercise as a priority.

For example, in the book "The Rich Habits", the author mentioned that among 177 wealthy people, about 50% of them get up three hours earlier on weekdays. But getting up early doesn't mean success; rather, it helps to complete difficult and important things, that is, priorities.

The key toinsist morning training lies in the perception that exercise is something that must be completed in a day and might not be done if postponed until evening or after work. It should be regarded as a way to improve overall well - being and productivity.

At the same time, some elite individuals or those in brain - intensive jobs need to create more space and time due to their busy work schedules. Compared with squeezing time, expanding time is more effective. Besides getting up 30 minutes earlier, they also perform multiple tasks simultaneously.

For example, Peter Balyta, the president of Texas Instruments' education technology, gets up at 5:20 a.m. and does math while exercising, using exercise and mental arithmetic to wake up his body and mind.

Of course, from the perspective of time management, for people in the financial industry in New York, 5 or 6 a.m. is completely their own controllable time and also the most productive time of the day. Completing exercise goals is also the start of a worry - free workday.

Secondly, it's about the realization of personal achievement. Morning training not only trains willpower but also endows the exerciser with confidence and a sense of satisfaction.

It's a form of self - motivation and will extend to all areas of life. As a New York investment banker interviewed by GymSquare said, exercising in the morning brings more a sense of achievement than in the evening.

 Especially after completing two difficult tasks of getting up early and exercising in the same period, the psychological satisfaction also brings stronger confidence and motivation for subsequent work.

At the same time, a good life routine is the basis for starting exercise, and morning exercise is no exception.

Although everyone's arrangements are different, if you want to make a change, you need a regular life, resist temptations, adapt to the rhythm, and make decisions.

Just like the experience of Melody McCloskey, the founder of StyleSeat. From initially thinking that "getting up early is really a torture" to now saying that "getting up early has become my habit". She used to stay up late continuously.

But since adjusting her routine, she starts arranging work after getting up at 5:45 a.m. and does yoga, Pilates and other exercises at 7 a.m. In the process of continuousinsist, she gradually found that this is the best way to lead a balanced and happy life.

Now, elite workers or those in brain - intensive jobs all have their own regular exercise and life systems, and morning training has become part of their daily lives.

Helda, who works in market operations in the new media industry, describes herself as often being in a state of "doing the work of an entire department alone".

 In order to keep up with the development trend of media platforms and maintain "24 - hour" user engagement, overtime and early rising are the norm.

She even needs to come up with inspiration on the spot, and black coffee is her mental booster. It was also during the pandemic that she chose to make a change, replacing coffee with exercise. She has beeninsist getting up around 5:30 - 6 a.m. 

every day for a year and follows Pamela's aerobic workouts for 40 minutes three times a week in the morning.

 Even on non - exercise days, she has more time to prepare for work, such as looking at data, reports, or reading.

And she really enjoys the refreshing feeling after exercise, especially feeling more clear - headed after taking a shower.

Edison, a brain - type worker in the photovoltaic industry, has always strictly managed his body shape. But the time after work is often not enough to meet his exercise needs.

So he tried to expand his time, diversify his exercise types, andinsist getting up 20 minutes earlier on weekdays for fasting aerobic exercise, doing strength training at noon or after work, and exercising for 40 - 60 minutes after waking up naturally on weekends.

Another consulting practitioner also mentioned that her husband gets up at 6 or 7 a.m. 

Since it's inconvenient to go to the gym in the morning, he exercises at home on a rowing machine twice a week on weekdays.

But they generally believe that although morning training is difficult toinsist, it does bring a better physical feeling. 

And morning training is more suitable for home or outdoor training.

 Besides the inconvenience of going to the gym, a big reason is the limited opening hours of the gym.

Even with different jobs and arrangements, they have all found a morning training plan that suits them and feel like they get a brand - new self every day.

Morning training brings not only motivation but also creativity.

Exercise can provide more energy than you think.

In fact, the energy obtained from exercise is even greater than that from drinking multiple cups of coffee and energy drinks.

 As is well - known, morning training helps with weight control.

For example, exercising after an overnight fast burns the carbohydrates and sugars stored in muscles and the liver, making people feel more alert, efficient, and optimistic, and also promoting metabolism.

 Moreover, morning training helps to reduce the hunger hormone and thus control appetite.

 Research has found that compared with women who exercise in the morning, non - exercising women's brains respond more strongly to food. "Morning training makes the brain more active."

Besides improving blood circulation and releasing endorphins, regular aerobic exercise may increase the size of the hippocampus. Especially aerobic exercise, such as dancing, jogging, or using an elliptical machine.

 Research shows that dancing not only increases the volume of the hippocampus but also the brain areas related to neural plasticity.

Half an hour of moderate - intensity aerobic exercise is more beneficial for improving decision - making and cognition. 

When exercise is combined with music and resistance training is done after the music ends, it can improve attention and cognition. Adding strength training two or three times a week can further improve focus at work.

 In addition, it is more beneficial for aerobic endurance and resistance training. [1] [2] More importantly, morning training is also an effective way to relieve emotions, vent stress, and regulate the mind.

As sports professor Barbara Brehm mentioned in her book, if you don't have any physical activities or stress release throughout the day, you'll feel very tired at the end of the day. 

Natasha, a blogger, shared on her account her feelings about changing from evening training to morning training.

She said that things that used to cause stress at work are now easier to handle, and she has a more positive attitude towards things. Her anxiety, stress, and overwhelming anger have all been relieved. 

In general, morning training helps people face work more actively, become more focused and creative.

Incorporating morning training into the schedule is not difficult.

To start morning training, you need to formulate an achievable plan and have rewards as support.

 For example, start with 5 minutes of meditation, then extend to 10 minutes of yoga stretching exercises, and gradually increase to 10 minutes of aerobic workout follow - along, etc., advancing step by step.

 But make sure to complete each plan. It is recommended that a 30 - minute morning training session has the best effect.

Here are some recommended exercise actions:

1. Meditation: After getting up, sit cross - legged on the bed or on a mat. Concentrate on your breathing (take three deep breaths first), empty your mind, keep your upper body straight, and keep your head, neck, shoulders, and back in a plane. Start with 5 - 10 minutes.
2. Hip bridge: Exercises the gluteal muscles and reduces lower back problems caused by weakened gluteal muscles due to prolonged sitting. Lie on your back with your feet shoulder - width apart, tuck your chin in, contract your gluteus maximus, and turn your toes outwards. It is recommended to do 3 - 5 sets, with 10 - 15 repetitions per set.
3. Jumping jacks: Increases heart rate and blood flow, and exercises the calves and deltoids. Stand with your legs together, jump up while spreading your arms and legs. Repeat three sets, with each set lasting 1 - 1.5 minutes.
4. Yoga - Cat stretch: Support your body with your four limbs, keep your knees shoulder - width apart, and your thighs perpendicular to the ground. When stretching, abduct your gluteal muscles, slightly contract your abdomen, and move your sternum forward and upward. Do 5 times in a set and can be combined with other yoga actions.

To quote a sentence from the book, "Either lie in bed waiting for life's blows or get up early to create miracles." There is no such thing as good or bad exercise, but morning training is more like a determination, a determination to break free and make a change.