{"id":1948,"date":"2019-07-17T08:00:02","date_gmt":"2019-07-17T06:00:02","guid":{"rendered":"https:\/\/tamashi.eu\/morning-workout-5-opties-voor-een-efficiente-ochtendtraining\/"},"modified":"2020-02-06T17:16:29","modified_gmt":"2020-02-06T15:16:29","slug":"morning-workout-5-options-for-an-efficient-morning-training","status":"publish","type":"post","link":"https:\/\/tamashi.eu\/en\/morning-workout-5-options-for-an-efficient-morning-training\/","title":{"rendered":"Morning workout: 5 options for an efficient morning training"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The morning workout: a hell for some, a sacred ritual for others. Do you really want a productive day? Then getting your body going in the early hours is a must. Lack of time shouldn&#8217;t be an excuse. Including a 10-minute morning workout in your morning routine is enough and brings a lot of benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Active mornings: why a morning workout is good for you!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">You snooze, you lose. You can take that statement literally. Aren&#8217;t you a morning person yet? Then a good morning routine can really change your life<a href=\"\/?p=1011\">.<\/a>\u00a0<a href=\"https:\/\/www.fitnessmagazine.com\/mind-body\/feeling\/morning-person-benefits\/\">Research<\/a>\u00a0shows that morning people are not only happier, more reliable and emotionally stable, they experience less stress, are better problem solvers and have less risk of being overweight. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Working out in the morning is better for <a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/div-classtitlebreakfast-and-exercise-contingently-affect-postprandial-metabolism-and-energy-balance-in-physically-active-malesdiv\/9DAC8DE59DEEF7926E81FF2BB2C5B7EB\">burning fat<\/a>, lower blood pressure, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20837645\">reduces the risk of diabetes<\/a> and<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22617393\"> reduces the chance of consuming too many calories<\/a> in a day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout out in the morning vs the evening: the benefits at a glance<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">The benefits of training in the morning<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Focus:<\/strong> when you train in the morning, your brain is most active and your morning workout is the first thing you focus on. When you come home tired after a long day of work, you are often less focused and you may only be half as motivated for your workout.<\/li><li><strong>Less chaos<\/strong>: in the morning it&#8217;s also just nice and quiet. That means: no long queues at the bench press (hallelujah!). It&#8217;s also a lot less crowded on the street and you can enjoy the outside in peace and quiet.<\/li><li><strong>No more excuses:<\/strong> home too late after you lost track of time? Skipping the gym because the rush hour is holding you hostage in traffic? Not anymore. You&#8217;ve already had that morning workout in your morning routine. So you don&#8217;t have to worry anymore.<\/li><li><strong>Free time<\/strong>: think about all the extra free time you have in the evening when you don&#8217;t have to drag yourself to the gym or the sports club anymore! The extra time you gain in the evening can now be used to relax after a long day at work, to be with your friends or family or to focus on your other passions and hobbies.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">The benefits of training in the evening<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nutrition<\/strong>: Your body had a day full of nutritious recovery . This can help if, for example, you are doing an endurance sport that requires a lot of energy.<\/li><li><strong>Relax:<\/strong> Working out or distracting your mind by focusing on sports can be a good way to end a long, hard day at work and leave all the stress behind for a while.<\/li><li><strong>No time pressure<\/strong>: if you train in the evening, you don&#8217;t have the pressure to get to work or anywhere else. So you can take your time to warm up and finish your workout at your leisure.<\/li><\/ul>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"3984\" height=\"2656\" src=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/08\/gm-10.jpg\" alt=\"5-easy-morning-workouts\" class=\"wp-image-1022\" srcset=\"https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10.jpg 3984w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-300x200.jpg 300w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-768x512.jpg 768w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-600x400.jpg 600w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-1000x667.jpg 1000w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-1200x800.jpg 1200w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-1600x1067.jpg 1600w, https:\/\/gmorning.wpenginepowered.com\/app\/uploads\/2019\/08\/gm-10-2000x1333.jpg 2000w\" sizes=\"auto, (max-width: 3984px) 100vw, 3984px\" \/><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">5 easy morning workouts to include in your morning routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Little time in the morning? Don&#8217;t let that be an excuse. You don&#8217;t have to drive to the gym and stand on the treadmill for an hour. With a few basic sports exercises or some simple home gymnastics exercises you&#8217;ll go a long way. A simple 10-minute morning workout in your morning routine can be enough to give your body the necessary energy boost for a productive day.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<section class=\"section section_large\">\n  <div class=\"b-mission js-in-view\">\n    <div class=\"container\">\n      <div class=\"row align-items-center\">\n        <div class=\"col-md-6 col-lg-6\">\n          <div class=\"b-mission__image\">\n                        <picture class=\"u-full\">\n              <source type=\"image\/jpeg\" media=\"(min-width: 1000px)\"\n                data-srcset=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/07\/R3_08556-1200x800-1200x800.jpg\">\n              <source type=\"image\/jpeg\" media=\"(min-width: 480px)\"\n                data-srcset=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/07\/R3_08556-1200x800-1000x667.jpg\">\n              <img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\"\n                class=\"lazy u-object-fit u-full\" data-src=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/07\/R3_08556-1200x800-600x400.jpg\"\n                alt=\"\">\n            <\/picture>\n                      <\/div>\n        <\/div>\n        <div class=\"col-md-6 col-lg-5 offset-lg-1\">\n          <h2 class=\"b-mission__heading block-title\">Don&#8217;t you know where to start? <\/h2>\n          <p class=\"b-mission__text block-text\">Follow our guidelines for a perfect morning routine!<\/p>\n          <div class=\"b-mission__control\">\n           <span class=\"hs-cta-wrapper\" id=\"hs-cta-wrapper-8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a\"><span class=\"hs-cta-node hs-cta-8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a\" id=\"hs-cta-8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a\"><!--[if lte IE 8]><div id=\"hs-cta-ie-element\"><\/div><![endif]--><a href=\"https:\/\/cta-redirect.hubspot.com\/cta\/redirect\/5712553\/8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a\" ><img loading=\"lazy\" decoding=\"async\" class=\"hs-cta-img\" id=\"hs-cta-img-8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a\" style=\"border-width:0px;\" height=\"802\" width=\"1602\" src=\"https:\/\/no-cache.hubspot.com\/cta\/default\/5712553\/8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a.png\"  alt=\"morning routine \"\/><\/a><\/span><script charset=\"utf-8\" src=\"https:\/\/js.hscta.net\/cta\/current.js\"><\/script><script type=\"text\/javascript\"> hbspt.cta.load(5712553, '8dd00d6b-fd86-4c57-b0e8-b344ccbaee1a', {}); <\/script><\/span>          <\/div>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/section>\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">30 day workout challenge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Can&#8217;t you get out of the house in the morning? No problem. The internet is bursting with instructional videos for morning workouts that you can do perfectly at home. You don&#8217;t need material for it. Just a good internet connection and a training mat. Try a 30 day workout challenge from an online fitness instructor to challenge yourself and discover new training methods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"30 Days Weight Loss Challenge [Burn Fat At Home]\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/KqcBgsrYOYc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Yoga<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">10 minutes of yoga in the morning is an ideal morning workout and is also a great way to unwind in the morning and get your body going. You don&#8217;t need any extra equipment. Just a mat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"10 minute Morning Yoga for Beginners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/VaoV1PrYft4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">30 day plank challenge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Abdominal muscle exercises also don&#8217;t require any equipment to train at home and give you a tough challenge to start the day with. Build up your endurance step by step with, for example, a 30 day plank challenge or another morning workout challenge. You will find several online. If you are a bit more advanced and you want a challenge, we challenge you to give it a try:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"At Home Core Workout | Clutch Life: Ashley Conrad&#039;s 24\/7 Fitness Trainer\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/dJlFmxiL11s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Running<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Going for a morning run is an ideal morning workout that combines the best of both worlds. You&#8217;re active and meanwhile you&#8217;re in the healthy outdoors, which also brings all kinds of health benefits. Go jogging in the park or walk a new route and discover places you may never have been before. You may even run into the love of your life. A morning run can really change your life.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Ways A Morning Run Will Change Your Life - Running Motivation\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/slTNf0sweD8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Take a refreshing plunge!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You might not have expected this one in the list, but why not change it? Swimming is one of the most complete sports for your body. If you have a swimming pool or pond near you, just replace your shower with a fresh morning dive. Not only do you save water at home, which is positive for your water bills, a refreshing dive is healthy and immediately wakes you up, alert and ready to tackle the rest of your workday.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Swim in the Morning.. Here&#039;s Why\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0nQWGeEcQtk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">So there are plenty of ways to easily integrate a morning workout into your morning routine. No more excuses. Go out there and do it!<\/p>\n\n\n\n<section class=\"section section_large\">\n  <div class=\"b-mission js-in-view\">\n    <div class=\"container\">\n      <div class=\"row align-items-center\">\n        <div class=\"col-md-6 col-lg-6\">\n          <div class=\"b-mission__image\">\n                        <picture class=\"u-full\">\n              <source type=\"image\/jpeg\" media=\"(min-width: 1000px)\"\n                data-srcset=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/07\/Meisje-voor-trein.jpg\">\n              <source type=\"image\/jpeg\" media=\"(min-width: 480px)\"\n                data-srcset=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/07\/Meisje-voor-trein.jpg\">\n              <img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\"\n                class=\"lazy u-object-fit u-full\" data-src=\"https:\/\/tamashi.eu\/app\/uploads\/2019\/07\/Meisje-voor-trein-600x375.jpg\"\n                alt=\"\">\n            <\/picture>\n                      <\/div>\n        <\/div>\n        <div class=\"col-md-6 col-lg-5 offset-lg-1\">\n          <h2 class=\"b-mission__heading block-title\">Do you want to know what you can do besides sports to get the most out of yourself?<\/h2>\n          <p class=\"b-mission__text block-text\">Discover our 8 tips for the ultimate productive day.<\/p>\n          <div class=\"b-mission__control\">\n           <span class=\"hs-cta-wrapper\" id=\"hs-cta-wrapper-f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d\"><span class=\"hs-cta-node hs-cta-f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d\" id=\"hs-cta-f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d\"><!--[if lte IE 8]><div id=\"hs-cta-ie-element\"><\/div><![endif]--><a href=\"https:\/\/cta-redirect.hubspot.com\/cta\/redirect\/5712553\/f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d\" ><img decoding=\"async\" class=\"hs-cta-img\" id=\"hs-cta-img-f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d\" style=\"border-width:0px;\" src=\"https:\/\/no-cache.hubspot.com\/cta\/default\/5712553\/f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d.png\"  alt=\"Zo heb je altijd een productieve dag\"\/><\/a><\/span><script charset=\"utf-8\" src=\"https:\/\/js.hscta.net\/cta\/current.js\"><\/script><script defer type=\"text\/javascript\"> hbspt.cta.load(5712553, 'f2630a1c-2bda-4a10-ba6f-c2fbdb826d6d', {}); <\/script><\/span>          <\/div>\n        <\/div>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>The morning workout: a hell for some, a sacred ritual for others. Do you really want a productive day? Then&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1025,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[114],"tags":[117],"class_list":["post-1948","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-morning-routine-en","tag-morning-routine-en"],"jetpack_featured_media_url":"https:\/\/tamashi.eu\/app\/uploads\/2019\/08\/gm-9.jpg","_links":{"self":[{"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/posts\/1948\/"}],"collection":[{"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/users\/5\/"}],"replies":[{"embeddable":true,"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/comments\/?post=1948"}],"version-history":[{"count":0,"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/posts\/1948\/revisions\/"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/media\/1025\/"}],"wp:attachment":[{"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/media\/?parent=1948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/categories\/?post=1948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tamashi.eu\/en\/wp-json\/wp\/v2\/tags\/?post=1948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}