In only a few weeks, athletes will hit the field to start training for the fall sports season, and for some of them, their rigorous schedule entails twice daily practices often referred to as two-a-days. For those who undertake this kind of workout routine, there can be benefits—but it’s important to remember not to over-train.
For the average person, a moderate half-hour of exercise a day is often all they need to maintain their weight, stave off chronic disease, improve their energy levels, and strengthen their bones and muscles. The Physical Guidelines for Americans put out by the U.S. Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity a week or 75 minutes of vigorous aerobic activity a week, plus at least two days of strength training that works all major muscle groups. Adolescents should get at least 60 minutes of daily moderate to vigorous activity encompassing a combination of aerobic, muscle strengthening, and bone strengthening activities.
But if you have specific goals, such as losing weight or, yes, training for athletic competition, then there’s a chance you’ll need a greater amount. It’s for this reason that the American Council on Exercise suggests that two-a-days might be beneficial.
However, if you’re going to undertake two-a-days, you need to be smart about it. Here are some major points to consider:
Talk to a professional first. As with any fitness plan, it’s best to consult a doctor, trainer, or coach about what’s best for you and your particular situation. If you’ve been inactive since the spring, or even longer, you should ease into your program—going too hard too fast could lead to injury.
Change it up between workouts. Look at two workouts a day as a chance to work different energy systems or muscle groups. If you do cardio in the morning, do strength training in the evening. If you’re focusing exclusively on strength training, do your upper body in the morning and your lower body in the evening. If you’re training for a triathlon, you might do a run in the morning and then bicycle or swim at night. Whatever routine you go with, only one of the workouts should be done at a high intensity, and the other should be a low-intensity workout.
Don’t overdo it. Two-a-days aren’t an everyday thing. You should limit yourself to doing them only twice a week, and give yourself one or two days a week when you take off from training and engage in lighter physical activity.
Take care of yourself. Make sure you’re getting plenty of water, nutrition, and rest, and be aware of the symptoms of overtraining: If you are suffering fatigue, energy loss and stamina decline, then you are pushing yourself too hard. Take some time to recover—but that doesn’t mean you have to be a couch potato. Try a light activity like a leisurely stroll or bicycle ride that gets your blood flowing without putting too much stress on your body.
