When we run our 21 Day Challenges or have clients want to Up the Ante, often the discussion leads to training twice per day. Whether it be doing a sunrise class on the beach before work followed by a sunset class in the park after work or adding in a beach run plus one of our classes or even a gym session plus one of our classes. In theory it all sounds fantastic, energetic and a sure fire way to double your results, however as your trainer and mentor its my role to ensure you do this safely without the threat of over training or injury. So I put together some tips on how to train twice a day safely!
1. Find Balance: Avoid over-training by balancing workouts between high intensity and lower intensity. Increasing intensity, duration, and frequency carefully since small steps will help prevent injury and allow the body to recover.
2. Space it out: Most people do one workout in the morning and one in the evening, because it makes the most sense for their schedule. However, if performance starts to decrease from workout to workout, it’s probably a good idea to take a few more rest days.
3. Fuel Up: Get the most out of your training sessions with pre and post workout snacks such as our exclusive ATHLETIX Whey Protein Powder. And don’t forget to hydrate! Water is just as important as a protein shake. In fact, exercising when you are dehydrated can cause greater damage to muscles and make it harder for them to repair.
4. Sleep like a Baby: Studies suggest poor-quality or not enough sleep can make it harder for us to recover and perform during future workouts.
5. Prioritize Recovery: Treat yourself to a massage, grab a foam roller or set aside some time to stretch. And take a day off! If you’ve put in a stack of hours during the week running and lifting weights, there’s nothing wrong with taking a break. A day off doesn’t mean you suddenly convert to being a couch potato, walking the dog or going for a swim or some yoga will help you prepare for upcoming workouts.
The Takeaway: There are advantages to working out multiple times a day. Morning people may have more energy to expend right after waking up, while night owls may prefer to sweat it out later in the day.
Training for 30 to 45 minutes twice daily equals 60 to 90 minutes per day, which allows for more flexibility for people with busy schedules. And for beginners, breaking up exercise into smaller workouts can be less overwhelming.
At the end of the day, it doesn’t really matter how many times we work out, but the way we do it. Which body parts we train, the intensity of each session, and how our bodies respond is most important. If your aim is to train twice a day, just make sure to play it safe and watch out for signs of fatigue and over-training.