If you have decided to exercise, congratulations, it is one of the best decisions you could have made to take care of your health. But keep in mind that when we start with a training routine is common to make mistakes, due to lack of experience, knowledge of the body or low physical fitness, especially when you exercise alone in the gym, at home or outdoors. Among the main mistakes we usually fall into when we start exercising are:
- Starting without a medical examination, especially if we have or have suffered any injury or limitation that may impact our activity.
- Starting too hard: Putting too much weight at the beginning or doing too many repetitions with the idea that we will exercise more when, in reality, we can actually damage the muscle.
- Doing boring and repetitive routines that make us lose interest and motivation to train.
- Focusing on a certain area of the body and forgetting about the others: We all have complexes, but we must be clear that no exercise will make us lose weight in only one area of the body. General training is the key to achieve our goals.
- Not asking for help from professionals: Nowadays there are millions of online training routines that we can start at any time but, to achieve the best results and, above all, to prevent injuries, it is best to have the help of professionals.
- Not having the right sports equipment and buying equipment solely based on price or aesthetics.
- Not warming up before exercising, hydrating during and stretching at the end.
- Drastically restricting our diet without the supervision of a nutritionist or doctor.
- Training more than twice a day in an inadequate manner and not respecting rest days after exercise.
Is it good to train twice a day?
The level and frequency of the exercise we do every day must respond to completely individual aspects. No two people are the same, so the goals, endurance or how used to exercise are different for each person.
To the question of whether you can train twice a day, the answer is yes, although it is not recommended to perform two complete exercise routines on the same day but to divide the muscle groups to be worked or to establish a cardio session and another more focused on resistance. In addition, we should leave a minimum rest time between both sessions, never forget to warm up and stretch, hydration is a vital factor and, of course, get enough sleep to ensure muscle recovery.
The positive aspects of training twice a day are:
- It maximally stimulates metabolism and protein synthesis.
- Accelerates the achievement of results, especially improved performance and increased muscle mass.
- Ideal if you have a tight schedule: it's easier to find two half-hour slots than one hour slot.
- More concentration and better performance.
- Doing two sessions allows you to break your daily routine.
- More endorphin generation, more sense of well-being and less stress.
But if not done correctly, exercising twice a day can also have negative aspects:
- Possibility of overtraining or burnout, which can lead to muscle weakening and injury.
- Over-exercising can cause increases in cortisol (the stress hormone).
- Not allowing enough recovery and rest time between workouts, which will not only affect our physical performance, but also mentally and emotionally.
- Exercising intensely close to bedtime can affect the quality of your sleep.
How long do you have to exercise to see results?
The appearance of the first results of exercise will depend on many factors such as the type and intensity of training, how much exercise you do per week, the consistency with which you practice it, and the physical condition of each person.
Doctors at the prestigious Mayo Clinic in the United States recommend doing, at least every week:
- 150 minutes of aerobic activity at moderate intensity.
- 75 minutes of high intensity aerobic activity.
- Or a combination of both activities.
Be clear about your goals if you want to see results. For example, if you're going to do cardio and strength and you intend to focus on strength training, leave the lifting for last, after cardio. If, on the contrary, you have endurance as your goal, run first and leave the weights for last.
How to boost your performance during exercise
If you need extra energy in your sports activity, whether you train twice a day or a few days a week, NDL Pro-Health Hydro Energy Gel is a food supplement that will give you extra energy thanks to its formulation with carbohydrates and other nutrients such as vitamins and zinc.
Its formula contains vitamins B12, B6, B5, B3 and B2 that help both the normal functioning of energy metabolism and the reduction of tiredness and fatigue. In addition, Zinc contributes to normal carbohydrate metabolism and normal protein synthesis.
In addition, its gel format allows it to be digested quickly, as well as being easy to carry, without the need for bottles. The stick is specially designed for easy opening, leaving no additional residue or waste.
In addition to maintaining these exercise habits and avoiding mistakes, it is important to invest in proper nutrition. NDL Pro- Health Muscle Regeneration is the ideal solution to accelerate muscle and joint recovery after training.
Accelerate recovery if you train twice a day
If you have opted to work out twice a day or follow a less intense routine and are simply looking to speed up your recovery, NDL Pro-Health Muscle Regeneration will help you do just that.
This food supplement has a perfectly balanced formula based on branched-chain amino acids, glutamine, vitamins and minerals that stimulate muscle regeneration and help replenish glycogen to restore your energy.
NDL Pro-Health Muscle Regeneration is perfect for providing your body with amino acids that are involved in muscle recovery and help delay the onset of fatigue. In addition, Magnesium, Calcium, Vitamin D and Zinc contribute to the maintenance of normal muscle function as well as protein and glucose metabolism.
Calcium, Phosphorus, Iron, Manganese, Iodine and Vitamins C, B1, B2, B3, B5, B6, B8 and B12 contribute to normal energy metabolism.
Cheer up and get moving. Get advice and start exercising, if you don't already do it. With these tips you will stay motivated to maintain a more active, healthy and energetic lifestyle.
From the NDL Pro-Health team we will provide you with tips to maintain a healthy lifestyle. Sharing knowledge and product recommendations to offer optimal solutions for your daily routine, for your workouts and subsequent recovery, all with the goal of helping you achieve physical and mental wellness.
Maintaining a healthy lifestyle
