Contents:
- Medical Video: See What Happens To Your Body If You Run 5 minutes Everyday
- Various benefits of exercise twice a day
- Safe sports tips twice a day
- 1. Set the break time interval
- 2. Adjust the intensity of the exercise
- 3. Pay attention to fluid and food intake
- 4. Sufficient sleep needs
- What is important to note
Medical Video: See What Happens To Your Body If You Run 5 minutes Everyday
Everyday exercise is difficult, especially if you have to exercise twice a day. Even so, it does not mean that exercise 2 times a day is impossible for you to do. If you are able to commit yourself and be smart in managing your time, you can get many benefits from exercising twice a day.
Various benefits of exercise twice a day
Actually exercises twice a day are often applied to athletes when they want to take part in certain competitions. Even so, exercise 2 times a day is not impossible for you.
As long as you know how to set the right schedule, basically exercise twice a day offers many benefits. One of the most obvious benefits of exercise twice a day is that it allows you to do more physical activity than just exercising once. So with exercise twice a day, you signal to your body to 'grow and become strong' 2 times more likely than you to just start exercising once a day.
Even if you are more active in physical activity, then the chances of getting coronary heart disease and having excess waist circumference will decrease. This is based on a study published in the International Journal of Obesity.
Unfortunately you have to be careful when you want to add exercise time in a day. Because the main problem that arises when you decide to exercise twice a day is the risk of physical injury and stress. With the increase in physical activity, your body will also be forced to work harder so that you are susceptible to physical stress that can affect the nervous system and muscles. As a result, you are prone to injury, a reduced immune system, disturbed sleep patterns, and other problems.
Safe sports tips twice a day
If you intend to exercise twice a day, you must be smart to set a strategy so that you don't end up having body aches or injuries. The following are safe tips that you can follow if you plan to exercise twice a day.
1. Set the break time interval
Depending on the intensity of the exercise you are doing, give a break for your body to rest before starting the next exercise session. If you do moderate intensity exercise, you can give a time lag of at least 6 hours. So if you finish your first sports session at 8 o'clock in the morning, then you can start the second session at least 2 o'clock in the afternoon. However, if you start the first session with high intensity, then give a longer lag for you to rest before starting the next exercise session.
2. Adjust the intensity of the exercise
Do more heavy intensity training in the morning of the first session, for example strength training or cardio training. While doing lighter intensity exercises in the afternoon or evening in the second session, such as yoga or stretching exercises. This can make your training schedule more stable and help speed recovery after exercising.
3. Pay attention to fluid and food intake
Make sure you meet your fluid and nutritional needs between training sessions to prepare your body for exercise again in the next session. Proper fulfillment of fluids and food can also support recovery after you exercise, so your body stays fit even though you have to exercise twice a day.
Keep in mind that exercising twice a day will burn more calories, so you need to equip your body with enough protein and carbohydrates. Avoid various types of processed foods that are high in fat, sugar, and salt.
4. Sufficient sleep needs
Adequate sleep needs are very important to improve your body's performance. Therefore, try to add your hours of sleep especially napping to increase energy intake while speeding up the recovery process before starting a second training session in the afternoon or evening. If necessary, consider adding massage or reflection therapy to your recovery process.
What is important to note
If you decide to exercise 2 times a day, you should not immediately start it in a row. In addition, for starters it's a good idea to not start with high-intensity exercise. Remember, your body needs to adjust to not be stressed. You can exercise twice a day alternately every 2-3 days. After you are familiar with the rhythm of the exercise, then you can add intensity and duration to the sport.
No less important, make sure for 2 sports sessions a day you don't feel any negative effects on your health to your mood. If you have certain health conditions such as heart problems or diabetes, consult your doctor before starting exercise 2 times a day.
