It’s safe to work out twice a day as long as you follow a well-structured program. If you don’t take enough time to rest between workouts, you may end up with an injury. There’s also the chance of getting burned out by working out twice a day. Still, twice-a-day workouts are completely safe if you take time to recover, eat a good diet (with enough protein and calories), get enough sleep, and stay hydrated.
Going to the gym twice a day
By going to the gym twice a day, you can help your muscles increase in strength and mass over time. You are also providing your body with the signal to develop and get stronger twice as often.
Cardio twice a day
There are several advantages to doing cardio twice a day. One of the obvious ones is that it helps burn more calories than you would with only a single workout each day. This may speed up your weight loss greatly.
It also has many additional health benefits, including reducing blood pressure and levels of bad cholesterol, increasing levels of good cholesterol, and improving insulin sensitivity. Doing cardio twice a day also helps increase your energy. An early-morning workout can help you feel energized and prepare you for your day. An evening workout can help relieve stress at the end of the day.
Lifting twice a day
Lifting twice a day is more beneficial than lifting once a day because it gives you better strength and muscle gains while slashing body fat. By working out twice a day, your protein synthesis and anabolic output are greatly increased. You might also find that you are able to do the workouts with more intensity when lifting twice a day.
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Working out twice a day reduces your sedentary time. Research studies have proven that a sedentary lifestyle increases your risk of developing an increased waist circumference and of cardiovascular disease. By working out twice a day, you are increasing your physical activity, which may also help you lose weight and increase your fitness level.
Working out twice a day also improves your overall performance. Training twice a day triggers accelerated growth of muscle mass and strength. Training volume is a vital factor for all goals related to fitness. To put it differently, when your two-a-day workout plan is programmed correctly, it can help you reach your goals a lot faster.
Working out twice a day is also a smart idea if you have a busy day full of social obligations and work. After your workout, the levels of hormones in your body rise and make you more productive and alert. Your body is also able to fight fatigue after the workout.
If you don’t have enough time for a workout, you might find it easier to divide it into two sessions. You can split up a longer session into two shorter ones: one in the morning and the other in the evening.
Although there are many benefits of working out twice a day, it also has some drawbacks. The primary disadvantage of two-a-day workouts is that you risk overtraining. While exercise triggers physical adaptations that support overall good health, excessive exercise can cause problems.
It can strain your neuromuscular system and increases the likelihood of injury. You can also develop disturbed sleep patterns, aches, pains, and numerous other symptoms if you don’t give your body enough time to recover.
Overtraining due to twice-a-day workouts can also suppress your immune system, making you more prone to developing seasonal infections such as cold or flu. You may also experience mood changes.
Follow these health tips to stay safe and healthy while working out twice a day:
- Do intense or more strenuous workouts such as strength training or high-intensity interval training during the earlier part of the day and the low-intensity or less strenuous exercises such as light cardio during the second session.
- It’s important to take enough rest between your sessions. According to health experts, you should wait for at least four to six hours between workout sessions and rest different groups of muscles between days. Take a minimum of one day off every week. Moreover, if you experience any symptoms of fatigue or soreness in muscles, increase your rest time.
- Stay adequately hydrated between workouts by drinking lots of water.
- Get lots of sleep, as getting enough sleep is critical to your performance when you are working out twice a day. If possible, try taking short naps during the day to help rest your muscles and promote recovery.
- Start slow. If you’ve just started working out twice a day, don’t do two 2-a-days in a row, and make sure to follow each with a day of rest. You can gradually increase the number of twice-a-day workouts in a week as your body adapts to this new routine.
- Balance your workouts. While you may be tempted to make both workouts super intense, this isn’t a sustainable or healthy approach. Combine exercises or workouts that complement each other. For instance, combine jogging with weight lifting or yoga with swimming.
- Do longer exercise sessions during the earlier part of the day and shorter exercise sessions during the later part of the day.
- Increase your nutrient and calorie intake on your rest days to promote recovery. Also, make sure to get lots of sleep and manage your stress. You can add meditation or massage therapy to your rest days.
- Watch out for overtraining. If you feel fatigued, tired, discouraged, hurt, or bored, this may indicate that you are overworking yourself and should take a break from working out twice a day.
- Make sure to do stretching exercises after a workout session.
Two-a-day workouts can be a good idea, but only if you stick to a structured workout plan with enough time for rest. There are many benefits to working out twice a day. It reduces your sedentary time and overall performance. But twice-a-day workouts also carry a risk of overtraining and injury.
It’s important to take plenty of time to rest in between the two sessions. Focus on eating nutritious meals and staying adequately hydrated. Balance your workouts by combining exercises that complement each other. Watch out for overtraining and take a break if you feel fatigued or tired.