Do you find yourself planning to commit to a training regimen, but just don’t have the time? If this sounds familiar, you’re not alone, as most of us strive for the best, but we don’t always have time to include exercise as a regular part of the schedule. The silver lining is that emerging research suggests that exercising as a weekend warrior can provide the same health benefits as daily exercise.
What were the results of the study?
The results of this study suggest that getting all your exercise in for one to two days may offer the same cardioprotective benefits as exercising every day for a week. The important takeaway from the study is the intensity of the frequency. You don’t need to focus on how often you exercise, but focus on the amount of exercise.
Weekend warrior training is associated with positive cardiovascular outcomes, such as a lower risk of heart attacks and strokes, as well as a lower risk of atrial fibrillation and heart failure. Exercising only on Saturday and Sunday produced the same protective effects as exercising throughout the week. These benefits result from exercising for at least 150 minutes of moderate to vigorous activity.
How does it compare to other studies?
The concept of the weekend warrior is met with support, opposition and indeterminate positions. Many consider that any action that keeps the body moving is enough to prevent health risks.
Recent safety concerns have arisen regarding weekend training and the increase in musculoskeletal injuries. The damage to the hands and wrists, as well as to the shoulders and elbows, is greater because the body is not sufficiently conditioned for rigorous work. Alternating between sedentary living throughout the week and inconsistent exercise on the weekend can lead to overuse and physical demands to which the body is not accustomed, resulting in injuries under the delayed presentation after development because the muscles are not always active.
The emerging results are consistent with 2018 research studies, which suggest that two days of exercise can have the same effect as daily exercise, with weekly workouts involved. a 30% reduction in the risk of all-cause death. However, this differs slightly from other studies that have concluded that the intensity and volume of activity are important for health outcomes. Cardiorespiratory fitness is likely to be protected and improved by increasing the volume and intensity of your workouts, but any activity is better than nothing, so weekend workouts can still be beneficial.
Regular vigorous exercise is considered appropriate physical activity for people who cannot exercise regularly. The consensus on exercise is that 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity is sufficient. We will follow up with health tips to increase the quality of your time.
Tips on how to maximize your workouts with less time
Focus on cardio
Cardioprotective effects are the hallmark of the weekend warrior, so you’ll want to take it easy on cardio workouts. With limited time, you want to make sure you target your heart and support your heart rate and endurance, so choose swimming or cycling. Turn your 20-minute walk into a ten-minute brisk walk, and it will reduce cardiovascular risk factors.
Stretch every day
To prevent musculoskeletal injuries, stretch and move your muscles. Do a proper warm-up before engaging in your weekend regimen and be sure to stay active throughout the week. Stretching before bed, or jogging in place for five minutes in front of your office desk, can help your health.
Progress every week
Once you’ve perfected your form and technique, continue with progressive overload. Improve your regimen by doing more reps and more sets and increasing resistance. As a weekend warrior, you’ll want to increase your workouts over the course of the weekend to maintain strength and prevent progression.
Higher intensity workouts
Considering that higher intensities play a role in improving your heart health, adding high-intensity training to your regimen can greatly improve how you spend your time. As you progress, you can use at least 45 minutes of this as a good majority of your training time.