Should beginners train twice a day to capitalize on their motivation?
Yes and no.
There is a fine line between adequate training and over training.
If you over train, you might see your results (and motivation) come to a grinding halt.
But if you do it right, you can boost your progress.
For a brand new fitness beginner, an example of over training would be trying to do strength training both in the morning and later on in the afternoon.
This is a recipe for disaster. Your body just hasn’t built up the recovery ability to do this.
Strength training can be such a shock to your system that you may need 24-48 hours to rest before doing another weight lifting session.
But here’s a way to add a mild boost to your results IF you have the desire and motivation to workout/stretch twice a day.
You’re only “allowed” to do either stretching, core exercises or breathing exercises.
So for example, do these 3 stretches below in the morning, after your morning coffee but before you eat your first meal.
You won’t be burning many calories but you will be establishing a connection with your body, increasing blood flow and flexibility.
All important in your quest for improved fitness.
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.
Horizontal Arm Swing
1. Start by standing with your feet shoulder width apart and standing tall.
2. Holding your arms out to the side and straight bring them forward and cross over each other in one fluid motion.
3. Return to the starting position and repeat for the desired repetitions.
Supine Twist Stretch
1. Lie on your back on the floor.
2. Gently rotate trunk and legs to side so that your knees are facing entirely to a side.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders on the ground.
For core exercises, choose only ONE of the the ab or lower back exercises found here and perform 1 – 2 sets of 10 – 20 reps.
That’s it. No more.
You do not want to get overly sore – remember you’re a beginner to fitness (or just starting back) so slow and easy wins the race.
Finally, breathing exercises are great because you can strengthen your abdominals, increase your core strength and they can be done anywhere.
This one is called “Stomach Vacuums” and should be done on an empty stomach so that you can actually feel the exercise working.
First, exhale and force all of the air out of your lungs, squeezing it all out with your abdominals.
Now instead of inhaling, draw your stomach IN as far as possible as if you’re trying to touch your spine.
Breathe out and take 3 deep breaths.
Repeat the exercise, working up to 10 Stomach Vacuums.
You can do these vacuums anytime and anywhere.
If you feel soreness, take a day or two off until you are ready to continue.