Skipping workouts Monday through Friday and working out only on weekends is not only practical for those who lead busy lives, it works.
A new study of more than 350,000 adults that compared death rates in so-called weekend warriors with regularly active people found no significant difference. The study was published on July 5 in “JAMA Internal Medicine”.
Previously, it was unclear whether adults who exercise moderately for 150 minutes a week (or vigorously for 75 minutes a week) have similar benefits regardless of how they spread out their training schedules.
That’s great news for American Council on Exercise (ACE) Certified Trainer Tyler Todt’s clients, who are mostly busy men juggling professional jobs, families, and other responsibilities. Hitting the gym five times a week isn’t always practical for some lifestyles, Todt said.
“I love that this study shows there’s more than one way to do it,” said Todt, who models family fitness to her many social media followers with the help of her three young children, including two 1-year-olds. “You can find times that work for you and still reach your goals.”
Specifically, the study explored whether one or two longer workouts compared favorably with three or more workouts for all causes of cardiovascular disease and cancer death. Statistical analyzes were performed this year after data was collected from 1997 to 2013.
The study concluded that “people who engage in recommended levels of physical activity may experience the same benefit, whether sessions are held throughout the week or concentrated on fewer days.”
The results may motivate the 4 in 5 American adults who don’t meet the Department of Health and Human Services’ recommendation of 150 minutes of moderate exercise a week (or 75 minutes of vigorous activity, or a combination of the two).
The American Heart Association (AHA) advises that even a little activity can offset a sedentary lifestyle. It defines physical activity as anything that burns calories through movement, such as walking, climbing stairs, and stretching.
Moderate exercise is aerobic activity that gets your heart rate up and makes it a little harder to breathe. This includes brisk walking, bicycling under 10 miles per hour, dancing, water aerobics, gardening, and doubles tennis. You can still carry on a conversation during a moderate workout.
Vigorous cardio exercises include running, swimming, walking uphill or with a heavy backpack, gardening, bicycling faster than 10 mph, jumping rope, and playing tennis. Heart rate is higher, breathing is rapid, and sweating is common during intense exercise.
Knowing your target heart rate and monitoring it is the best way to ensure you’re exercising safely and reaching your weekly goals. ACE has a calculator in his websiteas well as more detailed descriptions of what it feels like to exercise in various zones and instructions for measuring your heart rate if you don’t have an electronic monitor.
In addition to living longer, decades of research have found that exercise contributes to a better quality of life.
Some of the results of exercise, according to the AHA, include:
- Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several cancers, and some pregnancy complications.
- Better sleep, including improvements in insomnia and obstructive sleep apnea
- Improved cognition, including memory, attention, and processing speed.
- Less weight gain and obesity, and fewer related chronic health conditions
- Better bone health and balance, with a reduced risk of injury from falls
- Fewer symptoms of depression and anxiety.
- Better quality of life and feeling of general well-being.
Participants in the trial self-reported data for a decade and were classified by the researchers as “weekend warriors” or “regularly active,” based on their training patterns.
Todt said the study is a reminder that little things can add up.
“If you can get a couple of hours of movement every weekend, it counts,” he said. “The best workout is the one you consistently show up to.”
It might also help to get rid of the perspective of exercising as something you “have to do” on your to-do list and change your mindset to think of it as something you “get to” enjoy.
Besides doing activities that you really enjoy, there are other ways to make them a lifestyle.
One tip might be to encourage the right environment for you to exercise, like getting outside if you enjoy nature, or creating a special space in your home that inspires you. It could mean paying more for a gym membership because of aesthetics, equipment, or offers that you know will motivate you.
Also consider incorporating exercise with the people you love spending time with. For example, playing sports with your children or grandchildren, doing family skipping competitions or bringing stories and songs to life with movement. “The Wheels on the Bus” could lead to more smiles, laughter and lasting health benefits if performed.
The National Institute on Aging has a great resource, “Fun ways for older adults to stay physically active”, on your website with slightly more original ideas. Finally, consider having a training partner or accountability partner, as that tends to lead to longer-lasting habits.
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