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GENERAL FITNESS


CAN YOU EXERCISE THREE TIMES A DAY?

By Van Thompson


DOES WORKING OUT TWICE A DAY HELP YOU LOSE WEIGHT FASTER?

i Hemera Technologies/AbleStock.com/Getty Images

You don't have to follow any single, predetermined exercise program. Healthy
exercise is really about finding the balance that works for you. The best
fitness plan is one you can stick to. You may work out three times a day, but
keep the workouts relatively brief and moderately intense. Three very intense
workouts a day is generally too much and can lead to a host of health problems.




WEEKLY EXERCISE RECOMMENDATIONS

The U.S. Centers for Disease Control and Prevention recommend most adults to do
at least 150 minutes of moderate aerobic activity each week or at least 75
minutes of vigorous aerobic activity each week. You may reach the suggested time
goal over the course of a week. You should also strength train at least two days
per week. Keep in mind, however, that if you're trying to lose weight, you might
need even more exercise -- as much as 300 minutes per week. If you have a busy
lifestyle, you might not have time to do 30 to 60 minutes of exercise all at
once every single day. Breaking up your daily routine into shorter sessions
could make your fitness routine more manageable and it may offer you specific
health benefits.





BENEFITS

Exercising several times a day isn't only good time management, it can also
offer real health benefits. A study published in a 2011 issue of "Clinical
Physiology and Functional Imaging" found that three exercise sessions lasting 10
minutes each could burn more fat than a single exercise session lasting 30
minutes. A study published in a 2012 issue of "Medicine and Science in Sports
and Exercise" found that three smaller sessions of exercise could improve blood
pressure more than a single session of exercise.




RISKS

If you're doing several intense sessions of exercise per day rather than
breaking up one routine into three smaller ones, you could harm your body.
Overtraining syndrome can occur when you push your muscles past their limit by
doing too much work. If you feel pain during your routine or are exercising
while you're exhausted, it's time to stop for the day. If you keep pushing past
the point of pain or exhaustion, you could end up with muscle and joint
injuries.


HOW TO EXERCISE

If you're breaking your exercise routine into smaller segments, you'll need to
ensure you exercise with enough intensity to burn calories and strengthen your
muscles, but not at the risk of overtraining. A few brief periods of exercise on
most days can be suitable if you exercise with moderate intensity. If you want
to break up your exercise routine, try taking several brisk walks throughout the
day, for example. Short runs, brief bursts of calisthenics, such as push-ups or
sit-ups, and short periods working out with exercise machines can be effective.
Circuit training also provides an ideal opportunity for short bursts of
exercise. Try combining 5 minutes of cardio with five minutes of strength
training three times per day, for example.


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MORE ARTICLES

Can You Do Situps When You're Sore?→

Twice-a-Day Calisthenic Workouts→

21-Day Tone Up Workouts for Women→

References

 * The New York Times: The 10-Minute Workout, Times Three
 * Clinical Physiology and Functional Imaging: A Single Versus Multiple Bouts of
   Moderate-Intensity Exercise for Fat Metabolism
 * Harvard School of Public Health: The Best Diet is the One You'll Follow
 * Rice University: Overtraining Syndrome
 * The New York Times: When Training Backfires -- Hard Work That's Too Hard
 * Medicine and Science in Sports and Exercise: Effects of Fractionized and
   Continuous Exercise on 24-h Ambulatory Blood Pressure
 * U.S. Centers for Disease Control and Prevention: How Much Physical Activity
   Do Adults Need?
 * MayoClinic.com: Exercise for Weight Loss -- Calories Burned in 1 Hour

Writer Bio

Van Thompson is an attorney and writer. A former martial arts instructor, he
holds bachelor's degrees in music and computer science from Westchester
University, and a juris doctor from Georgia State University. He is the
recipient of numerous writing awards, including a 2009 CALI Legal Writing Award.


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