Staying fit and healthy is guaranteed if you religiously follow an exercise routine. There’s a lot of awareness today about the numerous benefits exercise has on your body and mind. However, how much time and how many days you should invest in a workout regime still remains unclear to many.
Minimum Amount Of Exercise You Need
To lead a good life that’s filled with good mental and physical wellbeing, you should spend at least 150 minutes per week performing a moderate exercise, or 75 minutes a week doing a vigorous exercise. Moderate exercise is that which can be done even while you are conversing with someone but it’s tedious to talk while being involved in vigorous exercise.
Individuals who meet this weekly target have been proven to have a 35% lower risk of death than the inactive adults with a 41% lesser chances of cardiovascular deaths and a 21% lower risk of cancer-related deaths.1
Analyzing Quality Over Quantity
While many like to invest 30 minutes daily in exercise, some find it easier to spend time playing sports or indulging in high-intensity workout routines over the weekend. Several scientific studies found that even if you exercise only on weekends, you can be as fit as those who exercise daily, provided that you achieve the recommended target of physical activity.
People who workout exclusively on weekends for long durations have a 30% lower death risk than the sedentary adults. Even the risk of cardiovascular and cancer deaths is lower by 40% and 18% respectively.2
Downside Of Vigorous Exercise Over Weekends
Although the idea of being a weekend warrior seems very convincing, scientists are of the view that vigorous physical activity might not be everyone’s cup of tea. Elderly persons, people with sedentary lives and women need some amount of regular moderate exercise before they can actually start following a vigorous training.
Realistically, investing only two days a week for high-intensity exercise that spans for more than an hour can make you more prone to injuries. This is because your joints and muscles are subjected to a great deal of stress abruptly in very short span of time. Although studies have found that weekend warriors have a reduced risk of chronic diseases, nothing much has been revealed about their levels of fitness, strength, endurance, and flexibility.
According to the American Osteopathic Association, it’s highly recommended that you make time for a regular fitness regime and avoid becoming a weekend warrior. But, if your lifestyle demands give you time for physical activity only on weekends, don’t forego that.
Remember that any form of physical activity is better than no physical activity. Stretch well and stay hydrated before and after an exercise routine to relax your muscles and reduce the incidence of injuries. If you are overweight, start with a moderate exercise routine at least 5 times a week. After about six weeks you can gradually increase the intensity of your workout regime.3
Don’t be overzealous when it comes to physical activity too. Even if you start slowly be consistent with your routine and listen to your body. In the long run, you will feel the amazing ways exercise has transformed your health as a whole.
|↑1||Warburton, Darren ER, Crystal Whitney Nicol, and Shannon SD Bredin. “Health benefits of physical activity: the evidence.” Canadian medical association journal 174, no. 6 (2006): 801-809.|
|↑2||O’Donovan, Gary, I-Min Lee, Mark Hamer, and Emmanuel Stamatakis. “Association of “weekend warrior” and other leisure time physical activity patterns with risks for all-cause, cardiovascular disease, and cancer mortality.” JAMA internal medicine 177, no. 3 (2017): 335-342.|
|↑3||Timpka, Toomas, and Kent Lindqvist. “Evidence based prevention of acute injuries during physical exercise in a WHO safe community.” British journal of sports medicine 35, no. 1 (2001): 20-27.|