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I am considering shifting to early A.M. fasted training as it suits more my goals, my timing and most of all my training program (SL 5×5 three days per week) with CBL SA protocol BL'ing the night before.I read few articles that due to Spine Hydration( http://www.ncbi.nlm.nih.gov/pubmed/11427289) after wakeing up, it is not advisable to do any heavy lifting within the first hour as the spine is stiff and prone to injuries. Which is a deal breaker for me as I can't wait an hour before working out after waking up to start lifting. The one hour I guess came from Dr. Stuart McGill in his book Low Back Disorder, which indicates as per my understanding that after the first hour of being up, your spine dehydrates by about 90% of what it will for that day. So the risk of lower back injuries plummets after that first hour.Does any one came across this subject or has an experience (positive or negative)for A.M. training any recommendations to walk around this?My plan is wake up 5 am, start WO at 5.30 am (after doing necessary warm-ups), WO takes around an hour or so. I should be ready for work by 7.30 am.Thanks for your advice,
I am considering shifting to early A.M. fasted training as it suits more my goals, my timing and most of all my training program (SL 5x5 three days per week) with CBL SA protocol BL'ing the night before.I read few articles that due to Spine Hydration( http://www.ncbi.nlm.nih.gov/pubmed/11427289) after wakeing up, it is not advisable to do any heavy lifting within the first hour as the spine is stiff and prone to injuries. Which is a deal breaker for me as I can't wait an hour before working out after waking up to start lifting. The one hour I guess came from Dr. Stuart McGill in his book Low Back Disorder, which indicates as per my understanding that after the first hour of being up, your spine dehydrates by about 90% of what it will for that day. So the risk of lower back injuries plummets after that first hour.Does any one came across this subject or has an experience (positive or negative)for A.M. training any recommendations to walk around this?My plan is wake up 5 am, start WO at 5.30 am (after doing necessary warm-ups), WO takes around an hour or so. I should be ready for work by 7.30 am.Thanks for your advice,
That's interesting. Good thing I don't train in the morning.
Sadly there isn't much to do to work around it. You will also probably be weaker in the morning because you your nervous system isn't as responsive. You just deal with it and do what you can do. Some good ideas are coffee to warm you up, then warm-up on the treadmill or bike or something for 10-15 minutes, make sure you break a sweat. Also, water when you first wake up.
Sadly there isn't much to do to work around it. You will also probably be weaker in the morning because you your nervous system isn't as responsive. You just deal with it and do what you can do. Some good ideas are coffee to warm you up, then warm-up on the treadmill or bike or something for 10-15 minutes, make sure you break a sweat. Also, water when you first wake up.
Morning training sucks. Some people swear by it though. However, Kiefer did say that a decent amount of caffeine can wake up your nervous system and it will be similar to training in the evening.
I've read all the studies and I've tried every training time possible, and for me I feel strongest and most energized when I train 3-4 hours after waking up. So my best workouts happen mid morning, usually around 10:00 am after waking up at 7:30.
Thanks Trevor / Ibob.. may be I should stick with 4 PM sweet spot.
Sadly there isn't much to do to work around it. You will also probably be weaker in the morning because you your nervous system isn't as responsive. You just deal with it and do what you can do. Some good ideas are coffee to warm you up, then warm-up on the treadmill or bike or something for 10-15 minutes, make sure you break a sweat. Also, water when you first wake up.
Well put Trevor, all opinions round about the same: Caffeine and proper , dynamic more than the usual warm-ups
In the end of the day, I think it all comes down to the individual and lifestyle.
+1
Sadly there isn't much to do to work around it. You will also probably be weaker in the morning because you your nervous system isn't as responsive. You just deal with it and do what you can do. Some good ideas are coffee to warm you up, then warm-up on the treadmill or bike or something for 10-15 minutes, make sure you break a sweat. Also, water when you first wake up.
Morning training sucks. Some people swear by it though. However, Kiefer did say that a decent amount of caffeine can wake up your nervous system and it will be similar to training in the evening.
Only way I can get my training in, otherwise if I leave it to the afternoon either work or family things inevitably crop up.To the original question, I had read this years ago and adjusted my own routine, I used to jump out of bed drink some coffee and head to the gym. Now I usually wake up by 5 then take my time getting my crap together and leave for house for the gym by 530, warmup is dependent on what I'm doing if it's a vanity day less if it's a leg day then more emphasis on lower back...etc. So usually it's sitting right at hour for a lower body heavy day. If it's just upper body stuff I'm worried about the hour thing unless it's a heavy row day.
Sadly there isn't much to do to work around it. You will also probably be weaker in the morning because you your nervous system isn't as responsive. You just deal with it and do what you can do. Some good ideas are coffee to warm you up, then warm-up on the treadmill or bike or something for 10-15 minutes, make sure you break a sweat. Also, water when you first wake up.
Morning training sucks. Some people swear by it though. However, Kiefer did say that a decent amount of caffeine can wake up your nervous system and it will be similar to training in the evening.
Only way I can get my training in, otherwise if I leave it to the afternoon either work or family things inevitably crop up.To the original question, I had read this years ago and adjusted my own routine, I used to jump out of bed drink some coffee and head to the gym. Now I usually wake up by 5 then take my time getting my crap together and leave for house for the gym by 530, warmup is dependent on what I'm doing if it's a vanity day less if it's a leg day then more emphasis on lower back...etc. So usually it's sitting right at hour for a lower body heavy day. If it's just upper body stuff I'm worried about the hour thing unless it's a heavy row day.
Thanks Backlash, As I am doing SL 5x5, where heavy squat is done on each training day, it will be imperative to wait for the one hour I think. However, I see from your routine that it can be done nevertheless, it is only going to be a matter of time management.
Also check out this article from Eric Cressey, it's an older article but I stumbled across it again when I was looking for something else on his website yesterday.http://www.ericcressey.com/workout-routines-6-tipsadjusting-to-exercise-in-the-morning
I wake around 6am, have a double espresso and a pint of water straight away. I walk around for half hour getting stuff ready for work that day and then start to warm up at 6:30am – 6:40am.I have a 5-10 minute warm up of running, star jumps etc...just something to get me sweating, then do some shoulder rotations, arm raises, neck rotations, torso twists, hip rotations (both ways), then high kicks. I do about 5-10 of each.I then start to lift with the AllPro Beginners routine. So it's squats first. Once I've finished I do about 15 minutes dynamic stretching and then so Yoga poses related to the back.I've yet to feel anything but good after doing this, although my big compound lifts are still pretty light compared to PR's I've done before on 5x5 stronglifts.
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