The benefits of early morning training

Exercising early in the morning offers both physical and mental gratification. Training exercises can boost metabolism, ensuring that calories are being burnt during the day. Exercise also promotes endorphins in the brain, which can elevate an individual’s mood and help them start their day off on a positive note. According to research, exercise significantly increases an individual’s mental capacity and exercising early in the morning is linked to increased brainpower.

Some of the benefits of an early morning workout include:

  • Loosening up the joints and muscles
  • Allows the heart to gradually adjust to increased activity, thus increasing blood flow
  • Allows the heart to send the proper amount of oxygen and nutrients to the body’s cells
  • Prepares the nervous system for the rest of the day

Tips to schedule your training

“In days of particularly hot weather, it is best to train before 9 am or after 7 pm, when the air is a bit cooler and the temperatures are lower. Moreover, wearing proper clothing is important. Clothing must not be too tight, allowing the skin to breathe” – says Dr. Piero Volpi, Head of Orthopedics and Sports Traumatology at Humanitas Hospital.

For all individuals, even athletes, high temperatures can be dangerous for the body. During the 1994 World Cup in the USA, Italy and Brazil experienced firsthand temperatures above 35 degrees and high humidity in Los Angeles. “The organization of these international competitions should take into account these factors. Heat and humidity do nothing but affect the performance of athletes. Even trainings should be scheduled early in the morning or at dusk.” – continues the specialist.

What is the importance of hydration?

“Hydration is critical to the body’s water balance. You lose electrolytes which are responsible for various biological functions, and they must be replenished. In the summer, fruit should be eaten after a strenuous workout. For some training sessions that require prolonged effort, such as jogging, cycling or tennis, it is important to resort to supplements or a light meal before training.

The golden rule of any sport, at any level and in any weather, is to drink plenty of fluids. In the summer when temperatures are high, even residents of very warm climates in Africa have to stop to catch their breath and end training by consuming water and mineral salts” – says Dr. Volpi.

What are some recommended tips for individuals participating in recreational sports?

For individuals who participate in recreational sports, a solution for extremely hot temperatures is to exercise in a sports facility. “Naturally, moving and running in an air-conditioned environment is quite different from doing it outdoors, however it is vital to remember to stay hydrated throughout the day.”

An alternative can also be water sports. Swimming champion Federica Pellegrini expressed on her Twitter profile her disappointment of the 30 degree water temperature at the pool at which she trained. “There is no doubt that this warm water cools you, just think of how many people go to the pool during the summer. However, water temperature must be just right, especially for those athletes who “soak” in it for many hours throughout the day. Even a few degrees more make a difference and forces athletes to exercise with greater effort,” concludes the specialist.


Humanitas is a highly specialized Hospital, Research and Teaching Center. Built around centers for the prevention and treatment of cancer, cardiovascular, neurological and orthopedic disease – together with an Ophthalmic Center and a Fertility Center – Humanitas also operates a highly specialised Emergency Department.