Exercising early in the day allows you to prioritize your energy. You’re likely to feel more motivated to take on the day, which can help you tone up and get in better shape. Exercising also increases your metabolism. This means you’ll burn more calories, and in the long run, decrease body fat.
Aerobic and resistance training triggers the release of beta-endorphins, hormones that optimize your mood and make you feel energized. It’s the release of beta-endorphins that causes the “runner’s high” feeling.
But before you hit the gym, remember to do a light warm up. Something as simple as a five to 10 minute walk or jog and some light resistance-based exercises are all it takes. And, once you’re at the gym, follow these steps to do a proper seated row:
On the machine, get into the starting position. Sit straight up with knees bent and feet rested on the foot supports ahead of you. Grab the handles attached to the cable with a closed grip. Extend arms until there’s only a slight bend in the elbows.
Next, pull the handles toward your chest/upper abdomen, maintaining good posture. As you pull the handles back, keep your elbows tucked in at your side. Squeeze your shoulder blades together.
Then, slowly return the weight to the starting position. Do as many repetitions as you feel comfortable with. And remember to breathe: Exhale as you pull the cable; inhale as you return to the starting position.