Expert: Should you exercise twice a day?

Some older people, often retirees, have a habit of exercising twice a day. But is this harmful or beneficial?

Here, experts answer the benefits and risks of exercising twice a day.

Benefits of working out twice a day

According to American fitness trainer Brandon Mentore, a sports nutritionist and functional medicine expert, if done correctly, exercising twice a day can bring many health benefits, according to the health news site Verywell Fit.

It helps increase total exercise, thereby supporting fat burning, muscle development and improving fitness faster.

A 2017 study in the International Journal of Obesity found that prolonged sitting is a risk factor for heart disease and a larger waistline. Increasing your daily activity can be beneficial.

Mentore says: Training twice increases your work volume, boosts protein synthesis, improves your metabolism, and increases muscle growth. With proper planning, you can reach your goals faster. Plus, two short workouts a day can be easier to fit in than one long workout.

Exercise is good for overall health.

Photo: AI

Disadvantages: Risk of overexertion and injury

However, working out twice a day also has its risks. Increased exercise volume means the risk of overtraining, sleep disturbances, immune suppression, or even injury if not properly rested, according to Verywell Fit.

Overtraining puts stress on the neuromuscular system and, without proper recovery, can lead to chronic fatigue, sleep disturbances, or painful inflammation, warns Mentore.

For beginners or those who have not worked out for a long time, it is not recommended to start with 2 sessions per day because there is no evidence that it is faster but the risks are greater.

How to do it correctly if you want to practice twice a day

Mentore expert suggests:

• Leave at least 6 hours between workouts.
• High intensity workout in the morning, lighter session on the second day (like yoga, walking, stretching).
• Prioritize long workouts in the morning, short workouts in the afternoon.
• Supplement nutrition and water adequately between 2 sessions.
• Nap to recover and increase performance.
• Start slow, only practice 2 days in a row, then gradually increase.

In addition, choose appropriate forms of exercise such as:

• Morning weight training, afternoon stretching or light walking.
• Morning jogging, afternoon yoga for balance.
• Competitors can divide their workout into two parts: one muscle group in the morning, another in the afternoon.

If you have been exercising regularly for 6 months and want to increase the effectiveness, you can try 2 sessions/day, but you need to monitor your body closely. On the contrary, beginners should focus on increasing light exercise during the day such as walking after dinner and moving while cleaning the house.

Exercising twice a day can be effective, but only if done correctly and with adequate recovery time. Don’t push yourself too hard, listen to your body to avoid harming rather than improving your health.

Source: https://thanhnien.vn/chuyen-gia-co-nen-tap-the-duc-2-lan-moi-ngay-185250819000948563.htm