There are many reasons to exercise. Exercise is so beneficial to your life on every level in so many ways. Some people train just because they love the feel of the endorphin rush before, during and after training. Some people enjoy the way it makes their body feel physically and how it makes their body look in the mirror. Exercise and training is vital to mental and physical long term health. It literally makes your life better in every aspect. You become less depressed, you get stronger, less reactive, more confident, happier, and you get increased energy levels amongst many other incredible benefits.
Alike from most things we do that we get pleasure from, just a little bit is never enough. In my opinion a beer isn’t bad once in a while. A slice of pizza isn’t bad once in a while. In fact I think it’s more healthy to have small pleasures every here and there then to cut yourself off for the rest of your life. You live once. The issue is, who has just one slice? Who only has one beer? Also, the “once in a while” thing becomes a little more frequent if we allow for it. Obviously if we don’t stay discipline with this and begin to partake in dabbling in pleasurable things too often and consuming too much of them, this can become harmful for our bodies and minds.
The same goes for training. Too much of anything is no good. However, if you are a movement, exercise, and weight lifting addict like myself, the chances of you wanting to do it a lot are probably high. So first thing first, I don’t necessarily recommend training multiple times a day but I also don’t frown on it on either.
A big rule I have to multiple times per day training is to key is to never go hard 2x in 1 day and most importantly never go hard more than 2 days in a row. You will burn out. Spread out the stimulus. Recovery is king. The key is in the how/what you do. If you try to train multiple times a day as hard as you can, every single day, because you’re are a “beast” you will 100% over train, most likely over eat, get sick, harm your joints, tax your nervous system and never give your body a chance to recover. Not to mention the increases in cortisol levels, a fat storing hormone that gets released when the body endures too much stress.
Instead of making this blog about why you should train only 1x a day with one day being hard the next day being a recovery, I have come to the realization that if you want to train multiple times a day you’re going to train multiple times a day. So I figured I’d guide you rather than trying to put a stop to it. I actually technically train 3x a day myself sometimes, but please keep in mind a few important variables when reading this blog. I’m busy as hell and train for energy level increases and as quick as I can. Sometimes that means not training exactly how I would prefer to match my goals. Also that the term “training” is RELATIVE. So please read this with an open mind. Training can be a form of cardio, weight training, body weight/ a series of callisthenic exercises, stretching, core exercises for a few examples. The most important thing is that you don’t tax your nervous system. So if you trained hard and did vigorous high intensity interval training or weight lifting in the morning, the next work out should be low intensity, walking, jogging, bike riding, core work or stretching. Also keep in mind, that each person is different physiologically, and simply daily schedule wise so feel free to choose when putting your plan together.
I wake up 4 or 5 am to be at work by 7am, I decide how my body feels after a large glass of water and 5 minutes of walking around. If I feel good I hit the weights. However, I factor in how long ago I worked out (hard) so if it was a hard session at 8pm which was only 8 to 12 hours ago I know not to go hard because there is no way my nervous system is ready. So then I would do a low intensity cardio work out instead, like a run or a walk. For 15 to 30 minutes to wake up, burn some calories and get the juices flowing.
Midafternoon I am about ready to lift if I didn’t lift in the morning or if I did lift in the morning I would then stretch, foam roll or do core work for about 10 minutes.
Then the final work out depends on what I did in the morning as I explained above. If I did high intensity interval training or weight lifting for example I might walk here or do some body weight exercises. If the morning was low intensity cardio, I might do high intensity stuff at night.
Some days are easy days all together. A walk in the morning. Stretching in afternoon. Core work or simple body weight exercises like crawling, pushups or at night for a few examples. I do these days to prevent my body from getting ran down and because if I take full days off I feel anxious and my body and joints feel stiff. However, I know plenty of people that really benefit from their rest days consisting of doing absolutely nothing. Again, I chose low demand on the nervous system via the walking and stretching plus a good diet to aid in recovery for the following day of work to come.
In my opinion and in my experience the key is to never go hard 2x in 1 day and most importantly never go hard more than 2 days in a row.
All 3 work outs never take more than 5 to 30 minutes total. Most of the time favor the 10 to 15 minute realm.
For specific multiple day training programs, or further ideas let me know. I will learn your schedule and then devise a plan that fits your schedule best!
Hope this helps guys and remember this just an option and my opinion from my practice, there are plenty of healthy arguments to be made on this topic either way. Thanks for reading!