How to Do Two a Day Workouts Safely

These suggestions will assist you in safely increasing your results without going overboard. Incorporating two workout sessions in a day, one in the morning and another in the afternoon, can take your progress to the next level if approached correctly. Merely adding an intense session after already completing a challenging routine can lead to excessive muscle breakdown and other unfavorable outcomes such as a reduced metabolism and feeling completely drained. However, when done properly, incorporating an extra workout can make a significant difference, especially if you are on the verge of achieving your desired results, such as losing body fat. Keep these essential guidelines in mind before intensifying your exercise routine with a second session for the day.

Vary the Intensity

Exercise places stress on the body's systems, which then require time to recover and become stronger. It is essential to allow for sufficient healing and avoid overexertion or potential injuries. If you engage in a demanding morning workout and push yourself even harder in the evening, burnout and injury are likely outcomes. Additionally, performing cardio exercises twice a day can lead to the breakdown of muscle tissue and a decrease in lean body mass, thereby reducing your metabolism and calorie burn. Therefore, if you have completed an intense spin class in the morning, it is advisable to opt for a lower intensity workout in the evening, even if it feels less challenging. Remember that sustaining an injury would mean no workouts at all, rather than just one per day.

Split Up Cardio and Strength

Dividing your cardio and strength training workouts can be beneficial for preventing overtraining and optimizing muscle utilization. It doesn't really matter whether you choose to perform these exercises in the morning or evening, as long as you make sure to incorporate them into your routine. Julie Sieben, a chiropractor and author of the book Six Weeks to Love Running, emphasizes the importance of consistency in your exercise regimen. By alternating between cardio and strength workouts, you can effectively work different muscles and energy systems, ensuring a well-rounded fitness routine.

Wake Up with Cardio to Lose Weight

When it comes to losing weight, engaging in cardio exercises, especially high intensity interval training (HIIT), in the morning can be more beneficial. This is because it allows you to experience the "afterburn" effect, also known as excess postexercise oxygen consumption (EPOC). Essentially, your metabolism remains elevated throughout the day, leading to increased calorie burn. By burning more calories consumed during the day, you can effectively shed those extra pounds.

In contrast, if you opt for strength training at the end of the day instead of cardio, you may find yourself feeling more energized and potentially struggle to fall asleep. Cardio exercises are less likely to stimulate and keep you awake at night.

Save Cardio for Later to Grow Stronger

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If you enjoy tough strength training workouts, you may be better off saving cardio for your evening workout, says Jerry Greenspan, a personal trainer and physical therapist in Columbus, OH. This way you'll avoid training muscles that have been pre-fatigued from a grueling morning cardio workout, meaning there's less risk of injury since weight training places higher force demands on the muscles, he explains.

Switch Up Complex and Simple Moves

For optimal strength training, it is recommended to incorporate both complex and simple movements into your workout routine. Complex movements involve multiple joints and examples include squats and lunges. It is advised to perform these exercises earlier in the day to minimize the risk of injury, as working already fatigued muscles later in the day can be counterproductive. Simple exercises, which target a single joint, such as biceps curls and triceps extensions, are better suited for evening workouts. If you engage in CrossFit WODs, focus on smaller muscle groups during your second session to complement the total-body power moves performed at the box.

Keep Sessions Short and Spaced Out

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Do not exceed 45 minutes per workout, Adams advises. "A shorter, more intense workout gives you better results and is more realistic for your long-term goals of maintaining results." Workouts longer than 45 minutes begin to use muscle for fuel, which can slow your metabolism, she explains. And plan your sessions at least six to eight hours apart to give your body as much time as possible to recover before you go at it again.