For some, a single daily workout is already a significant achievement. However, the question arises: is working out twice a day beneficial, or could it be detrimental? This article delves into the potential benefits and risks of exercising twice a day, providing guidance on how to implement such a routine safely and effectively, especially for weight loss.
Introduction
The idea of doubling workout sessions might seem appealing, especially when aiming for faster results. Professional athletes often train multiple times a day, but is this approach suitable for everyone? Understanding the nuances of twice-a-day workouts is crucial to ensure it enhances rather than hinders your fitness journey.
Benefits of Working Out Twice a Day
Accelerated Fitness Gains
The most apparent advantage of working out twice a day is the potential for faster progress. By essentially doubling the training volume, individuals can reach their fitness goals more quickly, whether it's improving cardiovascular health or building muscle. Collegiate athletes often utilize two-a-day sessions during pre-seasons for this very reason.
Improved Overall Health
Frequent physical activity is linked to numerous health benefits beyond weight loss. These include improved sleep, mood, energy levels, and reduced risk of disease. The Centers for Disease Control (CDC) highlights both short-term and long-term benefits of regular activity, such as enhanced brain health and mood immediately after a workout.
Hitting Activity Recommendations
Current physical activity guidelines recommend that adults engage in at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise per week. Working out twice a day can make it easier to meet these targets. For example, a brisk 15-minute walk in the morning and evening can accumulate to 3 hours and 30 minutes of activity per week.
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Better for Busy Schedules
Fitting in a workout can be challenging with work, family, and social commitments. Splitting a workout into two shorter sessions can make it easier to incorporate physical activity into a busy day. Studies also suggest that smaller, more frequent habit changes are easier to maintain. Short exercise sessions can also enhance cognitive processing and increase productivity, particularly for those working from home.
Increased Calorie Burn
Working out twice a day naturally leads to a higher calorie expenditure. The exact number of calories burned depends on the intensity and duration of the workouts, as well as individual factors like weight and metabolism. High-intensity interval training (HIIT) is particularly effective for burning calories, but it's essential to balance intensity with recovery to avoid overtraining.
Mental and Emotional Benefits
Low- to moderate-intensity exercise lowers levels of cortisol, helping your body and mind feel less stressed and more at peace.
Practical Benefits
Many people have inflexible schedules and lack a longer block of uninterrupted time to work out. Working out twice a day can be a solution to this.
Understanding Calorie Balance for Weight Loss
Before embarking on a twice-a-day workout routine for weight loss, it's essential to understand the basics of calorie balance and metabolism.
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Basal Metabolic Rate (BMR)
BMR is the amount of energy (calories) the body needs to function at rest, including processes like breathing, heart rate, and cell function. Factors influencing BMR include:
- Body size: Larger individuals generally require more energy.
- Muscle mass: Muscle burns more calories than fat.
- Sex: Men typically have more muscle and less body fat than women.
- Age: Metabolism tends to slow down with age.
Activity Burn
Daily calorie burn is also influenced by the energy required to break down food (food thermogenesis) and the amount of daily activity, including workouts. Physical activity is a significant contributor to daily calorie requirements. Regular and frequent physical activity is the most effective way to increase total calorie burn when weight loss is the goal.
Activity Amount for Weight Loss
The CDC recommends that individuals new to exercise aim for 150 minutes a week of moderate-intensity aerobic activity for weight maintenance. For weight loss, increased physical activity combined with dietary changes is necessary.
Potential Risks and Drawbacks
Overtraining
The primary concern with doubling workouts is the increased risk of overtraining. This can negatively impact the neuromuscular system, increase the likelihood of injury, disrupt sleep patterns, and suppress the immune system. Insufficient recovery time between sessions can lead to injuries and hormonal imbalances.
Increased Risk of Injury
Higher training volumes are associated with an increased risk of musculoskeletal injuries because your body is doing more physical work.
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Fatigue and Burnout
Progress comes from the total volume you’re able to get through. You’ll likely feel fatigued, both mentally and physically. Your training output will be diminished.
Stalled Fitness Gains
Without enough downtime, you won’t see the progress you’re looking for.
Extra Mental and Physical Stress
Skimping on recovery “leads to overtraining syndrome, which appears as fatigue, decreased performance, and increased risk of injury,” Dr. Charlotte says, adding that “constantly high stress hormones when overtraining can lead to decreased immune function and mental burnout.”
How to Workout Twice a Day Safely and Effectively
To maximize the benefits and minimize the risks, consider the following tips:
Change Up Intensity
Mix up the intensity of workouts to avoid stressing the body. High-intensity exercise like HIIT should not be performed every day. Aim for one workout at maximum capacity and another at a low to moderate level.
Adequate Warm-Up and Rest Time
Always include a warm-up before each workout to prevent injuries. Allow at least six hours between workouts to give the body time to recover.
Vary Your Workouts
Incorporate different types of workouts in each session to avoid overloading specific muscle groups.
Monitor for Signs of Overtraining
Pay attention to your body and watch for signs of overtraining, such as persistent fatigue, decreased performance, and mood changes.
Prioritize Rest
Get enough sleep, usually seven to nine hours a night for adults.
Nutrition is Necessary
Both diet and physical activity are critical pieces of a weight loss puzzle. In general, we gain weight when we consume more calories through food and drinks and don’t move as much. The key to losing weight is to consume less calories than you burn.
Balance Exercise and Nutrition
According to research and health authorities such as Mayo Clinic, cutting calories promotes weight loss more effectively than increasing exercise.
Cut Calories
As a general guideline, Mayo Clinic explains that since 3,500 excess calories translates to about one pound (0.45 kilograms) of body weight, you’ll need to create a deficit of about 3,500 calories in order to lose one pound.
The best way to do this is slow and steady. Break it down into about 500 calories per day. Depending how much calories you’re burning from your double workouts, you can also focus on some easy calorie reduction goals.
Limit Processed Foods
Limiting high-calorie foods with low-nutritional value can help reduce calories. One of the easiest ways to cut calories is by reducing or eliminating caloric beverages. This includes alcohol, juice, milk, and especially sugary drinks such as soda and sweetened coffee beverages. It’s also helpful to skip processed foods such as candy, chips, ice cream, cookies, and baked goods.
Reduce Portion Size
Reduce portion sizes and you’ll instantly save on calories. One of the best ways to do this is to portion your food before you eat it. Serve what you’re going to eat on a plate rather than eating from the bag or snacking in the kitchen. Try using smaller plates which is a trick that helps you feel more mentally satisfied. Take your time when you eat and aim to be mindful when you munch.
Don’t Go Too Drastic
If you go too drastic, such as with crash dieting or using unsafe fat burners, you’re most likely to regain the weight back, often within six months after stopping the diet. To get a long-lasting, healthy weight-loss edige, aim to focus on both nutrition and exercise.
Fuel Workouts
Even if your goal is to lose weight, it’s essential to adequately fuel workouts. Nutrition provides energy, impacts strength, performance, and recovery. It also helps your body build muscle which can ultimately increase your metabolism and calorie burn.
The Academy of Nutrition and Dietetics recommends fueling your body about one to four hours before a workout, depending on how well your body tolerates food. Aim to have a combination of protein and carbohydrates.
After a workout, aim to get carbohydrates and protein to replenish glycogen (stored energy) and rebuild muscle. Research is vague as to when exactly to eat after a workout, but in general try to eat within one to two hours of exercise.
Sample Twice-a-Day Workout Plans
Here are some examples of how to structure twice-a-day workouts for weight loss:
- All Cardio: Split cardio sessions into shorter intervals.
- Workout #1: 15-20 minute brisk walk or jog.
- Workout #2: 15-20 minutes running sprints or at-home exercises such as jump rope.
- All Strength: Use lighter weights or focus on different muscle groups.
- Workout #1: 15-20 minutes upper body workouts.
- Workout #2: 15-20 minutes leg workouts.
- Cardio and Strength: Combine cardio and strength training for a balanced approach.
- Workout #1: 15-20 minutes of cardio HIIT.
- Workout #2: 15-20 minutes of yoga or lighter bodyweight exercises.
Examples of exercises
- HIIT (High-Intensity Interval Training): You can apply HIIT to any kind of cardio.
- Cycling: Stationary bikes are great if you like to multitask during your workout. Aim to cycle for 30 to 60 minutes. First, try for a speed of 15 to 20 MPH.
- Running: 4 MPH is a good speed to start with. First, try for a speed of 15 to 20 MPH.
- Seated cable rows: 10 reps. 3-4 sets.
- Deadlifts: 12 reps. 3-4 sets.
- Bench presses: 10-15 reps. 2-3 sets.
- Overhead presses: 10 reps. 3-4 sets.
- Squats: 10-12 reps. 2-3 sets.
Listen to Your Body
As always, listen carefully to your body and what feels like a push but not overdoing it.