Surprisingly, the gym not only serves as a social gathering, but some go to train. So much so, that there are even those who train twice a day. Is it advisable to do this? What benefits can it bring us? Can anyone do it?
Training has three types of people: those who never go, those who go once and those who live in the gym. We tell you the most recommended, according to science and experts.
Bet on quality, rather than quantity
It is not recommended to train every day, let alone train the same muscle group several days in a row. Your body needs time to recover from sports wear, so if you want to exercise several times a day, you will have to rest a minimum of hours between sessions.
Well, go to the gym twice a day, but never repeat the area to work. If you train strength in the morning, in the afternoon we could do a cardio session. The key is to rest large muscle groups (quadriceps, glutes, dorsal muscles and hamstrings) 72 hours and at small (triceps, biceps, abdominals), give them 24-hour rest.
Remember that your muscles grow when rest and eat properly. So if you had in mind to exercise twice a day in order to increase your progress, forget it.
There are studies that confirm that training at a higher intensity causes better results than doing short-duration workouts spread over the day. It is recommended that you ask your coach or room monitor for advice, so they will guide you to correctly establish your training sessions.
Also, if you are beginner, be especially careful because doing it improperly can cause you to injure yourself more easily.
Can sports performance be improved?
The first thing is to get into the double sessions gradually, perhaps doing them twice a week until the days increase. If you train regularly and have been doing it for several months, double training can help you achieve faster changes. Logically, you will have to mentalize yourself, rest correctly and follow a different eating plan from the one you have now.
If you're not careful, you could end up overtraining and increasing your risk of injury, so ask for advice so you can manage all the sessions for the week.
Small guidelines to follow
- Avoid exhausting yourself in the first training session or you will not be able to perform in the next one.
- Rest for four to six hours in between sessions.
- Do not train the same muscle in both sessions.
- Hydrate properly.
- Subtly increase your calorie intake. Carbohydrates and proteins will be your best allies to have enough energy.