If you’re tired of handing over your hard-earned dollars for expensive boutique classes at a studio week after week, let these workouts come to the rescue. Whether you’re a Pilates buff, cardio dance junkie, or bootcamp enthusiast, you’ll find a ton of videos that will challenge your skills and make you excited to move. Concerned about missing out on the group fitness experience? Invite some friends over, and create that energy at home!
Is there anything exercise can’t do? It helps people lose weight and sleep better, as well as aids in the prevention of colds and disease. And aside from the endorphins it creates to uplift moods and energy levels, hitting the gym can also reduce stress. With all these benefits, it would seem that more is better - but is that really the case?
To stay healthy, experts recommend about 30 minutes per day of moderately intense exercise five days a week. If you’re trying to lose or maintain your weight, 60 to 90 minutes a day, five times a week is the goal, and we’re talking heart-pumping, calorie-burning cardio.
With that said, it’s not always possible to fit in five workouts each week, so doubling up in one day is a great way to balance a tight schedule. When doing two daily workouts, make sure they’re different from one another so you can include a balance of cardio, strength training, and stretching over the course of a day. Go for a run in the morning and take an evening yoga class, or hit up that lunchtime Spin class and do some strength training before dinner. Be conscious of which muscles you’re targeting each time you exercise, because solely working your legs twice in one day could not only cause a muscular imbalance that leads to pain or injury, but you’ll also get bored. Rest days are also important, so take it easy at least twice a week to allow your muscles a chance to heal and strengthen.
Of course if you’re training for a race, tackling a daylong hike or snowshoe, or attending a fitness event, you’ll be exceeding the two to three hours of exercise two basic workouts would entail. For big fitness bursts like this, pace yourself throughout the day and be mindful of pushing yourself too far. If you’re feeling extremely lethargic, dizzy, nauseous, or painfully sore, stop immediately to rest, and the next time scale down the intensity a bit. If two regular daily workouts is something you’d like to make a habit of, it’s a good idea to stick to 30 to 90 minutes per session, and make one high-intensity cardio and the other lower intensity.
Also keep in mind that exercising twice in one day will cause you to burn more calories, and make sure you’re nourishing yourself with enough protein and healthy carbs. And as long as getting in your two workouts doesn’t have a negative effect on your life or prevent you from getting enough sleep, then there’s nothing wrong with sweating it out twice (as long as you’re OK with taking two showers!).
We feature olive oil as one of the WHFoods and prefer it for its nutrient profile and proven health benefits. We also recommend flaxseed oil for its high omega-3 content. Olive oil has long been recognized for its unusual fat content. This plant oil …
fast and easy weight loss tips
The World’s Healthiest Foods
In need of a little help to get a PR on race day? Try these hacks before and during your race to help you achieve a faster time.
If you’re in it for the long haul, a little bit of caffeine before a race can be the boost you need. Studies have shown that about five milligrams per kilogram of bodyweight of caffeine before a race (the equivalent of 295 milligrams of caffeine for a 130-pound woman) can help better your endurance so you can run faster for longer. If that sounds like too much to drink before a race, other studies have found a benefit with the equivalent of one cup of coffee (about 100 milligrams of caffeine), or you can also try caffeine pills.
This tip doesn’t sound fun – and is not for beginners – but many serious runners train this way in order to increase speed on race day, since going on a few training runs when you are somewhat dehydrated helps your body adapt to compensate for this stress. You can try this out by weighing yourself before and after a run, aiming for a difference of 1.5 to 2.5 percent under your beginning weight, recommends Runner’s World. This should be done close to race day, during taper week, for five straight training days. But since this one can be dangerous if you don’t do it right, be sure to bring along water and your phone and be aware of signs of serious dehydration, like headache, nausea, and confusion – or skip this tip altogether and run hydrated and happy.
Calm Your Mind
Jittery prerace nights can make a good night’s sleep virtually impossible, but lack of sleep can affect your performance on the big day. The solution? Allowing yourself ample time to fall asleep, taking a sleep aid that helps you stay asleep once you’ve gone to bed (if they’ve worked for you before), and relaxing before bed with a cup of herbal tea or some yoga to wind down. Anything that quiets your mind for a good night’s sleep will help you perform better the next morning.
Pop a Painkiller
Running your race on a hot day? Taking a dose of acetaminophen (Tylenol) before you start can help. A study found that the pain reliever, also used as a fever reducer, significantly reduced runners’ core temperatures during a hot running day, which helped them perform better. It also may help you power through a little pain, which can be beneficial when you’re feeling the aches that usually go along with running a long race.
Don’t Lace Up
Sick of having to stop and retie laces or adjust the tightness on your double knots? Lace up your running shoes with elastic or stretchy shoelaces that stay in place so you won’t have to stop – and mess up a good running flow – whenever you have a lace mishap. These bungee-cord-like speed laces ($ 6) are a favorite among serious runners, or try these stretchy Twistband shoelaces ($ 6) for a cuter option.