We understand it; time is of the essence, and often exercise falls right on the list of priorities. Or in many cases it just disappears altogether.
Especially during the week when work schedules, family obligations and social plans just take over.
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But if you’re looking to make up for those missed minutes of exercise, new research published in JAMA Internal Medicine Journal, involving 350,000 participants, has revealed that it’s the type and total amount of exercise that counts, rather than the actual amount. number of sessions.
Could this suggest that an epic weekend workout is just as beneficial as a small and often mundane approach?
It’s certainly good news for those who struggle to cram in any form of exercise during the week.
Currently, the NHS recommends adults do at least 150 minutes of moderate-intensity exercise each week, such as a brisk walk or bike ride.
Alternative, 75 minutes vigorous activity could comply with the NHS’ exercise recommendationsincluding running, swimming, or a high-intensity workout at the gym.
So is it wise to be a weekend warrior?
While fitness level may not be affected by the actual number of sessions, other areas of your life probably will be.
In fact, it might not be ideal for a number of reasons to cram all your exercise into the weekend…
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Doesn’t help with overall well-being
Despite the results of the new study, Natasha Ram, personal trainer at F45 Mill Hillsays daily exercise is the key to a better quality of life.
“Daily exercise allows us to take care of our mood and physical well-being, and can often help us have a productive and positive day.
“I would say that daily exercise actually improves our overall quality of life, making you feel more energized — especially if you opt for a shorter burst of exercise in the morning.”
She adds that exercising every day also supports a healthy, hormonally regular sleep pattern, which in turn promotes muscle recovery and helps keep blood sugars stable.
Stable blood sugars mean less food cravings, and less appetite can help weight loss support.
There are also the feel-good benefits that come with regular exercise.
“Exercise triggers the release of feel-good chemicals called endorphins,” explains Natasha.
In fact, although the NHS makes recommendations on the amount of exercise we should do each week, they recommend that we spread exercise evenly over four to five days a week.
They also recommend that we do some form of physical activity every day, including strength exercises (such as lifting weights, yoga or even gardening), while also trying to avoid sitting too long.
Bad news if you sit at a desk all day.
May lead to injury
Maria Eleftheriou Head trainer at fitness studio Psycle (psyclelondon.com) says that if you’re someone who sits at a desk all day every day with minimal exercise, intense weekend workouts can be quite a shock to the body.
“You may be more at risk of straining muscles, causing injury, and you’ll find yourself fatigued more quickly.”
Won’t build strength
Natasha says if you want to get stronger and build muscle with strengthening workouts, it’s unlikely to happen if you only train on Saturdays and Sundays.
“While weekend workouts are a great way to stay fit in the short term, you’re unlikely to achieve significant strength gains from training twice a week.
“Restricting yourself to weekend workouts will tire your muscles, preventing muscle growth.”
She adds that only working out on the weekend doesn’t give your body enough time to recover between workouts.
The optimal workout routine when you’re short on time…
If you find yourself unable to accommodate for scheduled exercise during the week, choosing the right weekend exercise can make all the difference and contribute to good health.
“If you only have time to work out on the weekends, you don’t want to overwork just one part of the body, so I recommend combining things with a variety of different workouts for maximum benefit to your health,” says Maria. .
“I suggest you switch things up daily, so you can focus on your uppers one day, incorporate some strength training, and the next day mix this with a cardio focus or a lower body workout like barre or Pilates.
“Try doing some yoga and stretching alongside it so your body can work intelligently and productively across different training styles.”
Natasha adds that if you want a full-body workout on the weekend, an AMRAP (As Many Rounds As Possible) workout might be best.
Set a timer for 15 or 20 minutes, choose four or five exercises, and complete as many rounds as possible in the allotted time, with no rest.
Include more exercise during the week
You may want to incorporate physical activity into your social life if you don’t have much time to exercise during the week, says Natasha.
“Taking a walk with friends is a great way to do this and low impact aerobic activity is sometimes all you need to reap the benefits of daily exercise.
“Everyday exercise doesn’t always have to be an intense, hard gym session!”
Other ways include parking a little further from work and walking the rest, swapping the elevator for the stairs, and even exploring the idea of walking meetings; go outside and take the call as you walk!