Whether it’s to train for an event or break through a fitness plateau, working out more than once a day can be an effective method to *charge* up your workout routine [no pun intended ; )]. However, it’s important to recognize that extra workouts = extra stress you’re putting on your body, + straining the body too much can lead to overtraining. While working out more than once a day can help you reach your FitGoals, it will only do so if you’re safe + take proper care of your body along the way —
It’s so easy to fall behind on + neglect sleep. Adopting the *never stop going* mentality can have us staying up late to finish homework assignments, presentations, ++ paperwork — even when we know we have to be up early the next day [hey there, #6AMcrew!]. But, when we start working out more than once a day, we’re putting even more stress on our bodies, + without sleep, our bodies can’t properly recover.
Pre + post-workout nutrition are always important to pay attention to, ++ even more so when we workout multiple times in a day. Food, especially carbohydrates, will give your body the energy it needs to replenish what is lost during your first workout of the day + refuel for your second one. College math classes can be challenging, but this equation is simple: the more you workout, the more energy you need, so you need to eat more — even if you’re trying to lose weight! Focus on filling your body with natural, whole foods so you can always perform at your best. : )
3] VARY YOUR WORKOUTS
Whether running or HIIT, multiple high-intensity + high-impact workouts in a day can be very taxing on the body. . For example, if you know you’re doing a HIIT workout class in the afternoon, use your morning workout time to do a slow, recovery run or walk, ++ vice versa. Similarly to how you shouldn’t work the same muscle groups every day during the week, alternating between cardio + strength in a day can help keep your body ++ muscles from fatiguing. Doing two workouts a day can also give you the opportunity to work on technique. Remember, whether you’re working out once a day or three times a day, not every workout has to be super intense or super long. A long run in the morning + a gentle yoga class in the afternoon is a perfect combo for helping to improve your endurance, flexibility, ++ balance.
4] PRIORITIZE YOUR REST DAY[S]
Rest days become even more important when you increase how much you exercise during the week. When you begin putting extra strain on your body, it’ll need even more time to recover. Along with adequate sleep + nutrition, taking one or two days off a week will help repair muscle tissue + prevent injury. Taking rest days will absolutely NOT derail your progress — you’ll feel more refreshed + ready to workout when you hit the gym or the pavement the next day!
One of the most important things to know about multiple workouts a day is that it shouldn’t be a permanent part of your routine. If your body has hit a plateau, or if you’re looking to increase the intensity of your workout routine, two-a-days can help you reach your goals — as long as you remember to get enough sleep, food, ++ rest! Like during any other workout plan, it’s essential to listen to your body every day + pay attention to what it needs. : )
++Ashleigh Monaco [ashvm_inchaarg] // University of Iowa