Exercising twice a day - does that really bring benefits? Or do you worsen your performance by training too often? We asked personal trainer Werner Sturm!
You are fully motivated right now and want to sporty into the Future start. But is it really healthy? go for a run in the morning and on Strength training in the evening to complete?
Or butt workout after getting up and Abdominal exercises in the afternoon to do?🍑
Maybe you're preparing for a run and need to make it, fit in no time to be.
Or you would like 1x the Feeling have a professional athlete and therefore lace up your training shoes twice a day.
But brings twice a day are there really advantages to exercising? Is it really a good idea as an amateur athlete or does it just increase the risk of injury?
Could it be that by doing several training sessions a day, you are only sabotage and your desired progress has the complete opposite effect?
And why is the Nutrition so important?
There are so many factors that influence the answers to these questions. That's why we have come up with a Experts caught. Namely Personal Trainer and Nutrition coach Werner Sturm. He answers our questions.
Table of contents
- How useful is it to exercise twice a day?
- Am I sabotaging myself as a beginner by training 2x per day?
- Which combination is recommended?
- Is exercising twice a day unhealthy?
- Tip: The healthy eating plan from We Go Fit
- What are the benefits of two short training sessions a day?
- What you need to consider if you want to train 2x
How useful is it to exercise twice a day?
2x training per day is used for strength training in the so-called "Double split training" and is usually only completed by Professionals used to train towards a specific goal. Like a Bodybuilding Championship.🏋🏼
These professionals use the increased training stimulus in "double split training". They train the upper body in the morning and the lower body and legs in the afternoon or evening.
The advantage is therefore obvious. There will be 2x daily training stimuli set, which the body can then process.
After that (and this is very important) regeneration takes place. In the regeneration phase, the body adapts and thus becomes more efficient.
Which brings us to the other side of the coin. The body needs rest after training. Depending on the training level, between 24 and 72 hours.💤
"I can train 2x every day in the long run not recommend. The power curve will tend to go down instead of up," Werner tells us.
Better than gym: lose weight by building muscle at home!
Am I sabotaging myself as a beginner by training 2x per day?
First you have to assess on which Training level you find yourself.
Training is always an adaptation process. If you always train the same training plan for a very long time, you are not setting any "suprathreshold" training stimuli. However, these are necessary for improving and increasing performance.📈
So are you absolute sportBeginner and have not done any strength training for a long time, it makes sense to first start with a Full body workout 3x a week to start.
It is important to know that much more happens in our body than "just" training.
Tiny micro-mechanisms, just like muscles, tendons and ligaments, must first adapt. Only in this way can subsequent (higher) training cycles without injuries be completed.
Are you in the advanced mode (longer than 6 months of strength and endurance training) you can definitely use for 3-4 weeks, train 2x a day. The only decisive factor is how the training is periodized.🔄️
Beginners in particular have a goal with frequent training: lose weight fast. If you're a total beginner, don't bother with ideas like exercising twice a day. It's enough for you if you every third day train and slowly improve. Breaks are extremely important for you!
Whether it's good if you go running in the morning and do strength training in the evening
So you can train twice a day for a while if they are different workouts. But if you work out in the morning Cardio training and in the evening Strength training, you should definitely no longer be a training beginner.
Especially for training beginners, it is important not to fall into the "Overtraining" and to get the body used to the training slowly.👍🏼
Otherwise, depending on your body type, it is perfectly possible to run in the morning and do strength training in the evening. However, it is particularly important to pay close attention to the Nutrition to pay attention. It makes 75% of progress off.
At such a Training day must necessarily be good and sufficient, even Eaten more become. You also consume plenty of calories. Eating too little and exercising too much will not lead to the desired success in the long term.
Therefore, sport without regeneration is pointless!
Which combination is recommended?
If you want to train twice a day, your hormones also play a role. This concerns Women and men equally. If someone is very sensitive to stress (high cortisol levels), I recommend relaxation classes such as Qigong or yoga in addition to strength training.🧘🏼♂️
There are always 2 factors that are decisive. Body and mind. Many people have a lot of stress these days. This can make you sick in the long run.
Is it primarily about the goal Weight reductionWerner always recommends Cardio training with strength training as this has been proven to produce the best results.
It is important that you have a fixed habit and don't skip your training. Even then, when you have sore muscles or no time for a workout, you should get moving. So you need a good alternative.🏃🏽♀️
This makes it easier for you to stay tuned and work on the Routine to continue working.
I also like to train at home myself. That works with the Fitness platform Gymondo is wonderful. You sign up once and can then choose from 60 programs and 570 workouts. All you need is a training mat and a little space in your living room.
You can do abs, legs and bottom one day and legs and arms the next. And do a short run in between. Position simply yourself together, whatever you feel like. With less than 8 euros per month and unlimited access to the workouts, the investment will soon pay off.
Here you can find more info about Gymondo!
Is exercising twice a day unhealthy?
You can't say that. I'm just not a fan of people who think they can eat whatever they want. Preferably drink alcohol and smoke and then think that training is the only way to achieve their goals. As I said: 75 % makes nutrition off.🥗
However, if you would like to set new stimuli and are considered advanced (more than 6 months of strength and endurance training), you can do so for a few weeks. 2x daily train.
Generally speaking, however, I would also set it at approx. Limit 3-4 weeksas it puts the body under a bit of stress. And stress should be avoided.
Tip: The healthy eating plan from We Go Fit
As you have read several times now, nutrition is the be-all and end-all. If you're struggling with this, I can recommend our Nutrition plan in collaboration with Upfit highly recommend!
With We Go Fit you create online your Nutrition plan, by determining your preferred dietary style - whether traditional, vegetarian or vegan, the decision is entirely up to you - and even determining it, when and how often you cooking would like.
What characterizes We Go Fit out? The Individuality of each plan. Tailored to your personal preferences, there's no need for tedious calorie counting because Upfit calculates everything based on your weight, age and other relevant factors. 💪🏼
The variety of recipes not only impresses with its taste, but is also Expert knowledge also ideally tailored to your calorie requirements. In addition, the interactive shopping list the trip to the supermarket.
Whether you're eating alone or preparing a feast for the family, the portion adjustment function simplifies the preparation of meals. exact quantity. And if you ever need to take a break or are on vacation, Upfit allows you to keep your plan up to For 60 days at pause.📆
👉If you are interested in Upfit, I can offer you recommend our We Go Fit nutrition planwhich we created in cooperation with Upfit!
What are the benefits of two short training sessions a day?
I have been online at PubMed Central found an article on the benefits of two short training sessions a day. So here too: Don't overdo it.
Here are the most important points you should know:
- Increasing fitness: The study shows that two short training sessions a day can improve your physical fitness. This means you don't have to spend hours sweating in the gym to stay fit. 🏋️♂️
- Better metabolic health: What is particularly interesting is that this type of training improves metabolic health in older adults improved. This means that your body can process sugar and fat more efficiently, which is super important for your overall health.
- Flexibility in everyday life: Two short units are often light into your daily routine than a long one. For example, you can do a quick session in the morning and another one in the evening. This leaves more time for other things and you still stay active. ⏰
- Increased motivationSometimes the thought of a long workout can be daunting. Two shorter sessions can Psychologically less intimidating and help to maintain motivation.
- Better recoveryShort training sessions can also help your body to recover better and reduce the risk of overtraining or injury.
- Adaptability: This training method is also suitable for people with different Fitness levels suitable. Whether you're just starting out or have been doing it for a while, you can adjust the intensity and duration to suit your needs.
What you need to consider if you want to train 2x
My 5 tips if you also want to workout 2x a day.
You can train 2x a day if you ...
- ... you are no longer a beginner
- ... you have been doing strength and endurance training for a longer period of time
- ... on such (double workout days) make sure to eat enough (BIA measurement to analyze the basal metabolic rate)
- ... do not carry out the training for too long (limit it to 3-4 weeks)
- ... at the beginning you only choose the combination of strength and endurance training
Our conclusion
Exercising twice a day is Professionals over a short period of time. This tactic is particularly useful before competitions. Beginners should steer clear of too much training and avoid starting a sporty life slowly.
Happy workout!🏋🏼💛
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