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发表于 2018-6-30 18:16:13 | 显示全部楼层 |阅读模式
  When life gets busy you have to be imaginative with your workouts. Drinks
after work eat into your gym time and late-night HIIT classes wreak havoc with
your sleep, leaving you with less energy than you had before. To reach your full
potential, you have to split things up.
          The double workout is a smart way to get fit: last week Poldark star Aidan
Turner revealed his secret to staying in shape was exercising twice a day, and
many of London’s top trainers recommend it for a more efficient workout — it’ll
help you get fit quicker, push harder and sleep better. You just have to be
          At Equinox in Kensington, master instructor David Warden says he’s seen a
huge increase in people training twice a day. Some do it to up their weekly
training volume, but many are busy Londoners who find it more efficient to split
their workout in two.
          Mastering the split has a dual purpose, says Warden: it allows the body to
partly recover between workouts, allowing you to push harder each time, and it
also helps you to compartmentalise your training. He recommends doing “longer,
more intense workouts in the mornings and shorter, more restorative workouts in
the evening”, giving you enough time to settle down before bedtime.
          Doubling up may seem counterintuitive for time-poor Londoners but it can
actually be more sensible, says PT and lululemon Sweatlife Ambassador Amy
Hopkinson. “I no longer ask a workout to do it all.” Instead, she looks for
easier ways to incorporate exercise into her routine. Her mornings are spent
“walking to work. Then, when lunchtime allows, I’ll either do a heart
rate-inducing HIIT or weights session.”
          In the evenings she hits the mat in her living room at around 9pm for a
20-minute stretch led by a yoga app, which gets her ready for bed. The reasons
are often practical but there are palpable benefits, too, Hopkinson says.
Splitting up cardio, strength and relaxation not only means she clocks up more
activity than exercising once a day, but it also allows her to work at optimum
intensity each time.
          With more London studios offering morning and evening workouts, it makes
sense to split it up and reap the rewards, says Hopkinson, as long as you’re
clever about it. Structure is key: Warden observes it’s important to leave
enough time between your sessions. He’d suggest morning and late afternoon or
early evening.
          “Make sure you have enough water and food to recover from the first workout
and prepare well for the second, staggering meals throughout the day,” Hopkinson
notes. And don’t forget to rest. She recommends at least seven hours sleep a
night, and meditation for switching off.
          Doubling up heightens your risk of burnout or injury, so hydration and
stretching are more important than ever. It also heightens the risk of what
Warden calls “overtraining syndrome”: professional athletes may train more than
twice a day, but it can be easy to burn out without the right guidance.
          So think smart. Many PTs offer structured programmes for harnessing the
power of two, and Equinox hosts double — even triple — classes as part of its
Best Body Series: the separate classes, 45 minutes on butt, 30 minutes on abs
and 15 minutes on arms, are designed to be done in the same day, so you can mix
and match. Sometimes it takes two.

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