I have found that as I get older I am not able to train for the duration of time I once was able to. To keep my intensity high and see results some days I split up my workouts and do two shorter sessions per day. It allows me the opportunity to burn calories twice per day and I find it helps me increase my metabolism. Want to know if this is right for you?
My Tips on How to Do Doubles the Right Way
1. Find Balance.
Avoid overtraining by balancing workouts between higher and lower intensity. Ramp up intensity, duration and frequency carefully since small steps will help prevent injury and allow your body to recover.
2. Space it out.
I will do one workout in the morning and the next one after I have consumed at least 750 cals. I feel this gives me better results but there is no exact rule of thumb. Listen to YOUR body and monitor your results and how you are recovering so you do not over train or get injured. If your performance starts to tank then you need more rest days in-between. Certainly I need way more rest and recovery than I used to when I was in my 20s but I am also training much harder and am much fitter now!
3. Fuel Up and Maximize your sessions.
Pre and post-workout meals are essential. I make sure my meals are scheduled around my workouts so I am capitalizing on every session. And do not forget to hydrate. Water is just as important as a protein shake. In fact, exercising dehydrated can cause greater damage to muscles and make it harder for them to repair.
4. Sleep like a PRO and Prioritize Recovery.
Studies indicate not enough sleep and poor quality sleep makes it more difficult for us to perform and recover. This one is not rocket science so get to bed earlier. Also make sure you have a scheduled rest day every week to let your body fully recover. I like to food prep and stretch on these days!
The Takeaway
LISTEN to your body. At the end of the day it does not really matter how many times we work out but it is the way we do it: which body parts we train, the intensity of each session, and how our bodies respond. If you want to try two-a-days just make sure to train safe and watch for signs of overtraining.
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