一次鍛煉個夠？研究稱早晚各鍛煉一次更有好處
Two workouts are better than one: the benefits of training twice a day
導讀:是一次鍛煉個筋疲力盡好，還是分成2次更好？
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.
當生活變得忙碌時，你必須對你的鍛煉充滿想像力。下班後喝酒會佔用你的健身時間，深夜上HIIT課會嚴重破壞你的睡眠，使你的精力不如以前。要發揮你的全部潛力，你必須把事情分開。
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 flexible.
分兩次鍛煉是一個聰明的健身方法:上周，波爾達克明星艾丹特納透露了他保持身材的秘訣，那就是每天鍛煉兩次，很多倫敦頂尖的教練都推薦這種鍛煉方法——它能幫助你更快地恢復健康，更努力地鍛煉，睡得更好。你只要靈活一點。
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.
在Kensington的Equinox，David Warden老師說，他看到每天鍛煉兩次的人數大幅增加。有些人這樣做是為了增加每周的訓練量，但許多人都是忙碌的倫敦人，他們發現把鍛煉分成兩部分更有效率。
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.
warder說，掌握分道揚鑣有雙重目的:它可以讓身體在兩次鍛煉之間部分恢復，讓你每次都更加用力，還可以幫助你將訓練分成幾個部分。他建議做「早上更長、更激烈的鍛煉，晚上更短、更恢復體力的鍛煉」，給你足夠的時間在睡覺前安頓下來。
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.」
PT和lululemon大使艾米?霍普金森說，對於時間緊迫的倫敦人來說，加倍可能看起來違反直覺，但實際上可能更明智。「我不再要求鍛煉來完成這一切。「相反，她在尋找更容易的方式將鍛煉納入日常生活。她在早上「步行上班」，並且，午餐時間允許的話，她要麼做一次心率誘導HIIT，要麼做一次舉重訓練。
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.
晚上9點左右，在一個瑜伽應用程序的引導下，她在客廳的墊子上做了20分鐘的伸展運動，這能讓她為睡覺做好準備。霍普金森說，原因往往很現實，但也有明顯的好處。分開有氧、力量和放鬆，不僅意味著她比每天鍛煉一次更能鍛煉身體，而且也讓她每次都能以最佳強度工作。
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.
霍普金森說，隨著更多的倫敦工作室提供早晚訓練，只要你明智的把它分割開來，收穫回報是有道理的。分配好最關鍵：Warden注意到，在兩次鍛煉之間留出足夠的時間是很重要的。他會建議下午的晚些時候或傍晚時分。
「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.
霍普金森指出：「確保你補充了足夠的水和食物從第一次鍛煉中恢復過來，並為一天中第二頓重要的飯菜做好準備。」別忘了要休息。她建議每晚至少睡7個小時，要關燈冥想。
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.
兩次鍛煉會增加你精疲力竭或受傷的風險，所以水化和拉伸比以往任何時候都更重要。這也增加了Warden所說的「過度訓練綜合症」的風險：職業運動員一天可以訓練兩次以上，但是如果沒有正確的指導，很容易筋疲力盡。
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.
因此，要明智的思考。很多體育鍛煉通常將兩者的力量整合在一起，而Equinox則是分成兩部分——甚至三部分，作為其最佳健身系列環節之一：單獨的課程，45分鐘練臀部，30分鐘練腹肌，15分鐘練手臂，這些被設計成在同一天完成，所以你可以混合搭配。有時候需要兩天才能完成。
來源:雅虎新聞
