Earlier rising + exercizing 30-day trial period

[dalante]

Hello everybody,

I just started a 30-day trial period of waking up early (at least earlier) and exercizing daily. It started 3 days ago and I thought I would share the experience.

1) Waking up early

My alarm clock rings at 6 am. I have been able to wake up at that time, however, not to actually get out of bed for 20 minutes. So my actual raising time is 6:20. Still hoping to get out at 6:00 ...

I find that my thoughts in the morning create a magnetic field that instantly glues me to the bed. At one point this morning I realized I was already thinking of my exercize challenge and my lazy-self told me to stay snuggled in the duvet. So I told the lazy-self: "yeah, tough life!" and got up instantly. Tomorrow, my goal is to think only about the actual waking... not the rest.

Day 1: 06h20
Day 2: 06h20
Day 3: 06h20

(maybe I should put the alarm clock at 5h40 )

It will be really weird doing it this week end, but I have advised my partner; I told her I would challenge myself for 30 days, and this will include week ends, Christmas and new Year (oh boy, what did I do?). She is supportive.

2) Exercizing

I was used to exercising 1 to 3 times a day so the challenge is to keep up the daily habit.

Here is what I did:
Day 1: Indoor- 30 minutes on cross trainer at the gym + 5 minute rowing - I really hate rowing
Day 2: Indoor- 5 minute rowing (didn't like it more) and 5K run on the treadmill
Day 3: Outdoor- 30 minute run

***

Comments, encouragements, tips highly welcome!!

[Alex]

Originally Posted by dalante

Hello everybody,

I just started a 30-day trial period of waking up early (at least earlier) and exercizing daily. It started 3 days ago and I thought I would share the experience.

1) Waking up early

My alarm clock rings at 6 am. I have been able to wake up at that time, however, not to actually get out of bed for 20 minutes. So my actual raising time is 6:20. Still hoping to get out at 6:00 ...

I find that my thoughts in the morning create a magnetic field that instantly glues me to the bed. At one point this morning I realized I was already thinking of my exercize challenge and my lazy-self told me to stay snuggled in the duvet. So I told the lazy-self: "yeah, tough life!" and got up instantly. Tomorrow, my goal is to think only about the actual waking... not the rest.

Day 1: 06h20
Day 2: 06h20
Day 3: 06h20

(maybe I should put the alarm clock at 5h40 )

It will be really weird doing it this week end, but I have advised my partner; I told her I would challenge myself for 30 days, and this will include week ends, Christmas and new Year (oh boy, what did I do?). She is supportive.

2) Exercizing

I was used to exercising 1 to 3 times a day so the challenge is to keep up the daily habit.

Here is what I did:
Day 1: Indoor- 30 minutes on cross trainer at the gym + 5 minute rowing - I really hate rowing
Day 2: Indoor- 5 minute rowing (didn't like it more) and 5K run on the treadmill
Day 3: Outdoor- 30 minute run

***

Comments, encouragements, tips highly welcome!!

I think you're on the right track to making great new habits, keep up the good work. Don't slack off on keeping a daily journal, that is a big part of creating the habit. Keep us updated.

[Cassie]

When I get up incredibly early (like, 4:30 a.m.!) and exercise, I feel great throughout the rest of the day. I look forward to finding out what you discover.

[dalante]

Originally Posted by Cassie

When I get up incredibly early (like, 4:30 a.m.!) and exercise, I feel great throughout the rest of the day. I look forward to finding out what you discover.

Well after just three days I find that I have been in a really good mood today!
Do you actually wake up everyday at 4:30? If so, what time do you go to bed?

[tc33]

Originally Posted by dalante

Here is what I did:
Day 1: Indoor- 30 minutes on cross trainer at the gym + 5 minute rowing - I really hate rowing
Day 2: Indoor- 5 minute rowing (didn't like it more) and 5K run on the treadmill
Day 3: Outdoor- 30 minute run

Dalante, I fully support your change and wish you the best. However, I am concerned about rapid exercise changes and your body's unavoidable natural response to it. If you weren't a runner before starting this program and all of a sudden you're diving in head-first into 30 mins of running a day, I can promise one of two things: 1) you'll rapidly develop an overuse injury or 2) you'll burn out your CNS (central nervous system) very quickly and your motivation will be shot. Personally, I've been there/done that on both counts, and didn't figure out why until I researched the physiology behind it.

My recommendation is to alternate weight-lifting and running days, as well as integrate a third type of light-duty activity once a week: either do nothing, get out and take a walk, just a stretch, or something equivalent in order to allow your body to recover and renew your commitment. No matter how dedicated you are to your plan right now, it is critically important to develop a sustainable plan for maintaining your fitness levels throughout your entire life -- not just over the next 30 days.

Food for thought -- best wishes!

Tom

[dalante]

Originally Posted by tc33

However, I am concerned about rapid exercise changes and your body's unavoidable natural response to it.

hey Tom!

I was actually a bit of a runner. I did a 10K recently and 5K, 25/30 min runs are usual. So no worries, hee hee.

Originally Posted by tc33

you'll burn out your CNS (central nervous system)

Is this where the motivation is? Where could I learn more about CNS?

Originally Posted by tc33

No matter how dedicated you are to your plan right now, it is critically important to develop a sustainable plan for maintaining your fitness levels throughout your entire life -- not just over the next 30 days.

Well I usually exercize from 1 to 3 times a week and I want to see what happens if I do it everyday.

Thanks for your advice!!

[icesar]

I did a similar trial a few months back, though not quite as gung ho I woke up every day for a month at 6:30am, but I didn't have a workout component to my 30 day trial. Interestingly, I did end up working out more just because I found myself with more time.

Good luck with the trial, and with sustaining the habit afterwards if you find it useful!

[tc33]

Originally Posted by dalante

Is this where the motivation is? Where could I learn more about CNS?

Hi Dalante! Sounds like you've already been active, so my previous concerns were somewhat unfounded. I apologize if I came across like I was patronizing you; for some reason I assumed you probably weren't active prior to your new training regimen. My bad!

In researching CNS fatigue, I learned that I should have previously said 'overtraining' instead of 'CNS fatigue' because CNS fatigue can be one of the many drivers of overtraining, as opposed to it being the sole determinant.

Here's a decent, plain-language explanation I found here:
The chronic fatigue experienced by overtrained athletes seems to be caused by too much stress being placed on the central nervous system. There appear to be two stages in the 'Chronic Overtraining Syndrome'.

In the first stage, the athlete's body goes into a kind of overdrive, enabling it to cope with the excess load being placed upon it. During overdrive, the body seems to draw on the physical, emotional and mental reserves normally kept for emergencies.

If overtraining is caught in this overdrive stage, damage can be kept to a minimum and recovery can be swift. However, if you carry on into the second stage of Chronic Overtraining Syndrome, the 'depletion' stage, then you are heading for big trouble and a long, slow recovery.
DietNet - Overtraining

Best wishes

Tom

[dalante]

Day 4.
Early rising: Got out of bed at 6:05.

This morning, I really focused on waking up rather, than other things. The interesting thing is, even though I was standing up and getting ready for the day, the mind chatter was still going on, with the usual load of anxiety for the day. It lasted for about 30 min, until I had a good look at my intentions/goals and got back into positive mode.

Workout: Indoor- 10 min on the bike, 20 min weight lifting, 5 min abs

The workout program is a bit erratic, but I enjoy the freedom of doing what I feel on the spur of the moment... and my primary goal here is mainly to just show up everyday and work out for 30 min at least, so it's working nicely.

Results?:
Maybe it's too early to call for results, but I have been feeling very good and positive, since yesterday. This morning, I was looking at myself at the gym: I have quite a bumpy belly and a bumby bum, but I was thinking: "hey, you actually look good!" I wasn't being complacent, since I want to loose weight, but I wasn't beating myself up with negative thinking. So we'll see if it's temporary, or if a new trend has started

Originally Posted by tc33

Hi Dalante! Sounds like you've already been active, so my previous concerns were somewhat unfounded. I apologize if I came across like I was patronizing you; for some reason I assumed you probably weren't active prior to your new training regimen. My bad!

The power of assumptions! Haha. Don't worry, it didn't look patronizing at all.

Originally Posted by tc33

In the first stage, the athlete's body goes into a kind of overdrive, enabling it to cope with the excess load being placed upon it. During overdrive, the body seems to draw on the physical, emotional and mental reserves normally kept for emergencies.

If overtraining is caught in this overdrive stage, damage can be kept to a minimum and recovery can be swift. However, if you carry on into the second stage of Chronic Overtraining Syndrome, the 'depletion' stage, then you are heading for big trouble and a long, slow recovery.

Very interesting! We'll see if I am actually on my emergency resources, or if it will continue. Thanks for feedback/encouragement. Anyone undergoing a similar program and wants to share, please jump in!

[dalante]

Day 5:
Woke up at 6:00. The alarm clock rang and I literally jumped out of bed.
Ran outdoor for 30 minutes.

I went out partying last night with a friend, and I could feel it in the run this morning! I also feel a bit tired.

I am looking forward to the challenge this week-end, it's quite unusual to wake up early/exercize on Sat or Sun.