10-29-15, 10:59 AM | |
Join Date: Nov 2001
Location: Colorado
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I also have been doing two-a-days for a couple years, generally splitting up cardio (in the a.m.) and strength training (on my lunch hour). I would love to be able to do yoga a couple nights a week as well, but with my current family schedule, it's not possible on a more regular basis. Hopeful that once my oldest gets her license next year, I can add that to the mix. I started doing this to bust a plateau a few years ago and it was so successful I just stuck with it.
Here's my current schedule (I switch up my strength training program every 8-10 weeks; this is the most recent): Monday: (a.m.) Run/sprints (20-30 min.)/(p.m.) Heavy lifting (3 sets of 12-10-8 reps), chest & shoulders + core (1 min. rounds) Tuesday: (a.m.) Walk incline 45-60 minutes/(p.m.) Full body circuit (lighter weights/higher reps) Wednesday: (a.m.) Plyometrics (20-30 minutes -- yesterday I did a few sections of X10)/(p.m.) Heavy lifting, legs & back Thursday: Full body circuit (no second workout this day) Friday: (a.m.) Walk incline 46-60 minutes/(p.m.) Heavy lifting, biceps & triceps + core work (1 min. rounds) Saturday: (a.m.) Full body circuit (at home, so usually a Cathe workout of some kind, with more or less cardio depending on how I'm feeling that day)/(p.m.) Yoga Sunday: (a.m.) Yoga or rest/(P.m.) Walk incline 60-75 min. I find this plan works great for me -- I have problems doing cardio at any point after I've had my first big meal of the day (other than easy walking, maybe), so first thing in the morning is ideal. Strength training later in the day is better for me, too -- I'm rested and recovered adequately from the cardio session and I feel stronger and ready to lift after I've been up and about for half a day. (When I try to do cardio and strength together, the second workout always suffers.) Because I rarely sweat much during strength training, I don't have to take another full body shower before going back to work, and I find that taking that break in the middle of the day really energizes me for the afternoon. And then I sleep great at night! I say give it a try for a few weeks. Just ease into it, maybe only add a second session 2-3 days a week, and monitor how you're feeling. Let us know how it goes!
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10-29-15, 03:02 PM | |
Join Date: Nov 2005
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When I was younger, single, and living in an apartment I ran in the early morning and then went to classes at a gym in the late afternoon/early evening. That was mainly because of my work schedule and also because it was difficult to do any exercise in the apartment. Now I exercise only in the morning, but I usually do sessions that are just as long as the total time taken up with twice a day workouts. I seem to have fewer injuries, and I'm never too tired to exercise the next morning which were problems that I sometimes had with 2x a day.
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