The Advantages Of Twice-a-day Cardio

Cardiovascular exercise increases your heart and breathing rates, makes you sweat and is continuous, rhythmic motion. Examples of cardiovascular activities include walking, running, cycling, stair climbing, skating, swimming and rowing. Twice a day participation in cardio exercise improves your body, saves time and prevents exercise boredom. Select your two favorite activities and begin your workout today.

High Intensity

The more intense your cardiovascular exercise session, the higher the chemical response from your body. Cortisol is released in response to stress. Your body perceives exercise as a stressful activity. According to chiropractor Dr. David Ryan, exercising at a high intensity for 15 minutes twice a day equals a higher release of cortisol than exercising once a day for 30 minutes. If you are a bodybuilder and hesitate to perform cardiovascular exercise at the fear of losing muscle, two workouts a day are your solution. According to Dr. Len Kravitz, associate exercise science professor at the University of New Mexico, the benefit of a higher cortisol production during exercise results in the tendency to maintain muscle mass.

Goals

Your exercise goals determine the number of times a day you perform cardiovascular exercise. If your goals are health-related such as lowered cholesterol and reduced blood pressure, two daily cardio workouts will help you reach your goals faster. If your goal is to lose weight, the more calories you burn each day with exercise equals a greater loss in weight. If you exercise for increased energy or stamina, a morning and evening workout session will give you the energy boost needed to stay alert throughout the day.

Physical Limitations

Two-a-day workouts are beneficial when you are unable to exercise for a long duration. As a beginner, your muscles, your heart and your endurance may not be able to sustain exercise for longer than for five or 10 minutes. The National Institute of Health recommends 30 minutes of daily exercise to improve your health. If your physical limitations prevent you from exercising for 30 minutes at a time, the American Council on Exercise suggests splitting up your workout into two 15-minute sessions. During your five- to 15-minute sessions, exercise at an intensity level that raises your heart rate and leaves you breathless.

Time-Efficient

Your available time for exercise is limited between the demands of work, home, family and friends. Exercise twice a day in small time amounts to improve your health and to take care of all your responsibilities. A 15- to 20-minute morning workout combined with a 10- to 15-minute after-dinner walk meets the minimum daily requirements of exercise, saves you time and will not take time away from your family. Use high-intensity, short-burst intervals during your training. For example, walk for one minute and then sprint for one minute to increase your health benefits such as lowered blood pressure, reduced cholesterol, weight loss and improved mood.

Guidelines

When performing two-a-day workout sessions, use caution to avoid overuse injuries. Vary your activities to reduce repetitive strain on your joints and muscle tissue. For example, ride a bicycle instead of running to reduce the impact on your knees. The Mayo Clinic suggests using proper form for each activity and wearing appropriate gear. Wear a helmet when cycling outdoors, and protective gear when skating. Also, change your supportive shoes every 300 miles walked or run, or at least twice a year. Speak with your doctor regarding the safety of twice a day cardio for your body. If you begin to feel signs of overtraining such as extreme fatigue or pain, allow a day of rest from your workout.