Benefits of exercising only on weekends

Benefits of exercising only on weekends

However, if you decide to condense your workouts, there are some steps you can take to reduce your chances of suffering an injury. (If you’re just starting to exercise or have a chronic illness, you should start by talking to your healthcare provider about the safest way to stay active, Troyer suggests.)

Warming up is important, says Troyer. He recommends starting a workout with dynamic stretching or moving while doing different stretches; For example, you can rotate your legs or do lateral lunges. This type of stretching has been shown to improve performance and reduce the risk of injury.

Static stretching at the end of your exercise session is also important. This will help increase the range of motion in your joints, according to Dr. Glenn Shi, an orthopedic surgeon at the Mayo Clinic. Stretching can also prevent muscles from becoming tight.

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However, the key to being an injury-free weekend warrior is listening to your body and knowing when to change up your routine, or abandon it entirely.

If you like to run or play an intense game of basketball, but doing these activities for days in a row doesn’t make you happy, choose an activity that will have less impact on your joints by concentrating on your exercise sessions, such as swimming, cycling or exercise on the elliptical machine. According to the Centers for Disease Control and Prevention, yoga, bag boxing, dancing, badminton, snorkeling, and some types of yard work are also considered moderate-intensity activities.

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“That way, you can still stay active and get the benefits of cardiovascular activity without the consequences later,” says Troyer.