一次锻炼个够？研究称早晚各锻炼一次更有好处

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.

当生活变得忙碌时，你必须对你的锻炼充满想象力。下班后喝酒会占用你的健身时间，深夜上HIIT课会严重破坏你的睡眠，使你的精力不如以前。要发挥你的全部潜力，你必须把事情分开。

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.

分两次锻炼是一个聪明的健身方法:上周，波尔达克明星艾丹特纳透露了他保持身材的秘诀，那就是每天锻炼两次，很多伦敦顶尖的教练都推荐这种锻炼方法——它能帮助你更快地恢复健康，更努力地锻炼，睡得更好。你只要灵活一点。

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老师说，他看到每天锻炼两次的人数大幅增加。有些人这样做是为了增加每周的训练量，但许多人都是忙碌的伦敦人，他们发现把锻炼分成两部分更有效率。

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说，掌握分道扬镳有双重目的:它可以让身体在两次锻炼之间部分恢复，让你每次都更加用力，还可以帮助你将训练分成几个部分。他建议做“早上更长、更激烈的锻炼，晚上更短、更恢复体力的锻炼”，给你足够的时间在睡觉前安顿下来。

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?霍普金森说，对于时间紧迫的伦敦人来说，加倍可能看起来违反直觉，但实际上可能更明智。“我不再要求锻炼来完成这一切。“相反，她在寻找更容易的方式将锻炼纳入日常生活。她在早上“步行上班”，并且，午餐时间允许的话，她要么做一次心率诱导HIIT，要么做一次举重训练。

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点左右，在一个瑜伽应用程序的引导下，她在客厅的垫子上做了20分钟的伸展运动，这能让她为睡觉做好准备。霍普金森说，原因往往很现实，但也有明显的好处。分开有氧、力量和放松，不仅意味着她比每天锻炼一次更能锻炼身体，而且也让她每次都能以最佳强度工作。

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.

霍普金森说，随着更多的伦敦工作室提供早晚训练，只要你明智的把它分割开来，收获回报是有道理的。分配好最关键：Warden注意到，在两次锻炼之间留出足够的时间是很重要的。他会建议下午的晚些时候或傍晚时分。

“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：“确保你补充了足够的水和食物从第一次锻炼中恢复过来，并为一天中第二顿重要的饭菜做好准备。”别忘了要休息。她建议每晚至少睡7个小时，要关灯冥想。

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.

两次锻炼会增加你精疲力竭或受伤的风险，所以水化和拉伸比以往任何时候都更重要。这也增加了Warden所说的“过度训练综合症”的风险：职业运动员一天可以训练两次以上，但是如果没有正确的指导，很容易筋疲力尽。

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。很多体育锻炼通常将两者的力量整合在一起，而Equinox则是分成两部分——甚至三部分，作为其最佳健身系列环节之一：单独的课程，45分钟练臀部，30分钟练腹肌，15分钟练手臂，这些被设计成在同一天完成，所以你可以混合搭配。有时候需要两天才能完成。