Aerobic exercise helps you burn calories faster and is an important component of your weight loss plan. According to a study published in 2009 by the University of Colorado Boulder that examined the effect of cardio on cardiovascular exercise and fitness, it concluded that people who exercised at least four times per week had lower body mass index (BMI) than those who did not exercise at all. However, the research also found no significant differences in calories burned or fat burned when comparing exercise groups with different intensities or durations of exercise.
The best way to burn more calories with less effort is through high-intensity interval training (HIIT). HIIT involves short periods of vigorous physical activity followed by slow recovery periods. It has been proven effective in burning excess calories while improving your cardiovascular system’s endurance. In addition, studies have shown that HIIT results in fewer calories burned during exercise and better stamina with regular intervals between exercises. There are many reasons you may want to start exercising at 7 am before going to bed. Below are some of the most common advantages of waking early in the morning and why it makes life easier than others.
1. Wake up before dawn.
According to a 2014 study at Stanford University School of Medicine, researchers observed that individuals who woke up before sunrise rose for three hours after which they were more active throughout the day. The more active the individual was the more they slept and stayed awake on weekends, compared to persons who fell asleep earlier. Most people reported being tired the first hour at 6 am but they felt refreshed after a light breakfast with water. Those who slept early seemed like they had more energy because they woke up on time than those who slept late and had trouble waking up on time. This shows just how much sleep deprivation affects health and how tired people feel in the morning. Many recommend taking a break from work for 8–10 hours after the daily routine and then returning to work after they get off work for 2–3 hours.
2. Wake up before noon.
After several hours of restful sleep, many people wake up with stiff necks, shoulders, arms, faces, eyes, and muscles that look tired. After spending some time in bed it is difficult to get back into a healthy sleep cycle without any major effort from you. You must remember to rest before having to wake up. To do this some people recommend getting up at 5:45 am every morning for approximately 30 minutes. If you go beyond this, however, your mental and physical toll can be overwhelming. Don’t worry you will overcome this problem if you change your habits gradually.
3. Go to bed early.
If you don’t think getting up right away is the best thing to do, consider doing it only during the weekdays. Research has shown that sleeping early reduces stress levels and lowers blood pressure during the night. Not only does this benefit your overall health, but it is also beneficial with other factors such as improved sex drive and mood and enhanced productivity. Taking a proper rest before starting a new day helps you be ready mentally for the next day ahead. During peak working hours, you need to make sure that you have enough rest to recover for the following days. Some people choose to take a walk after dinner to unwind but avoid alcohol or caffeine either. Choose one or two meals instead. Avoid eating heavy foods like meat, cheese, and processed food. Instead, eat fresh fruits, vegetables, whole grains, and legumes. Try to stick to these choices that allow you to lose excess pounds fast.
4. Get the most out of waking up at 7 am.
The main reason you should wake up earlier is so you have complete sleep at midnight and then, even after 2 am, you should be energized and motivated to get out of bed. Sleep deprivation leads to fatigue, insomnia, and depression all linked to poor health and lack of motivation. Lack of motivation and reduced immunity have been linked to increased risk for heart disease, diabetes, and Alzheimer’s disease. Therefore, we can say getting the best out of your best habits starts today by waking up sooner than usual.
5. Stay well-rested when you wake up.
After having a good night of rest, many people stay fit by waking up feeling refreshed and ready to face the day’s challenges. Being mentally prepared in case you were hit by an unexpected attack takes much more dedication than it appears. Having adequate rest before the restorative process of waking up makes it easy for people to take care of their health.
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