Want to try exercising 2 times a day? there are many benefits, you know!

Routine exercise once a day is difficult, especially if you have to exercise 2 times a day. Even so, that does not mean you are impossible to exercise 2 times a day. If you are able to commit to yourself and are good at managing your time, you can benefit greatly from exercising twice a day.

Various benefits of exercise 2 times a day

Actually, training 2 times a day is often applied to athletes when they want to participate in certain competitions. Even so, exercising 2 times a day is not impossible for you.

As long as you know how to set the right schedule, basically exercising 2 times a day offers many benefits. One of the clearest benefits of exercising twice a day is that it allows you to get more physical activity than just exercising once. So by exercising twice a day, you signal your body to "grow and get strong" twice as likely as you just start exercising once a day.

Even if you are more active in physical activities, the chances of developing coronary heart disease and having an 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 increase your exercise time in a day. The reason is, the main problem that arises when you decide to exercise 2 times a day is the risk of injury and physical stress. With increased physical activity, your body will also be forced to work harder, making it prone to physical stress which 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.

Tips for safe exercise 2 times a day

If you intend to exercise 2 times a day, you have to be smart to arrange strategies so you don't end up with body aches or injury. Here are some safe tips that you can follow if you plan to exercise 2 times a day.

1. Set the rest interval

Depending on the intensity of the exercise you do, give your body a break before starting the next exercise session. If you do moderate intensity exercise, you can give yourself a break of at least 6 hours. So if you finish your first workout session at 8 a.m. then you can start your second workout at at least 2 p.m. However, if you start the first high-intensity workout session, then give yourself a longer time to rest before starting the next exercise session.

2. Adjust the exercise intensity

Do more vigorous intensity training in the morning during the first session, such as strength training or cardio training. Meanwhile, do a lighter intensity exercise in the afternoon or evening in the second session, such as yoga or stretching exercises. This can make your workout schedule more stable and help speed up recovery after exercise.

3. Pay attention to fluid and food intake

Make sure you meet your fluid and nutritional needs between training sessions to prepare your body to resume exercising for the next session. Fulfillment of the right fluids and foods can also support recovery after you exercise, so that your body remains in shape even if you have to exercise 2 times a day.

Keep in mind that exercising 2 times a day will burn more calories, so you need to provide your body with adequate protein and carbohydrates. Avoid various types of processed foods that are high in fat, sugar and salt.

4. Get enough sleep

Getting enough sleep is very important to improve your body's performance. Therefore, try to increase the hours you sleep, especially naps to increase energy intake as well as speed up the recovery process before starting the second exercise session in the afternoon or evening. If necessary, consider adding massage or reflexology therapy to your recovery process.

What is important to note

If you decide to exercise 2 times a day, you should not start in succession. Also, to start with, it's a good idea not to start with high-intensity exercise right away. Remember, your body needs to adjust to avoid stress. You can do exercise 2 times a day, alternating every 2-3 days. After getting used to the rhythm of the exercise, then you can increase the intensity and duration of the exercise.

Last but not least, make sure that you do not have a negative effect on your health and your mood for 2 times a day. If you have certain health conditions such as heart problems or diabetes, consult your doctor first before starting to exercise 2 times a day.