How to be a weekend warrior: Cramming workouts has health benefits | BreakingNews.that is

Doing all your exercise on the weekend can still reduce the risk of more than 200 health conditions, including heart disease and mood disorders, according to new research.

A survey of nearly 90,000 adults found those who spend time exercising at weekends – known as ‘weekend warriors’ – enjoy the same benefits as those who spread their time. practice all week.

Doctors often recommend that we aim for at least 150 minutes of vigorous exercise per week, or 75 minutes of vigorous activity.

While there is plenty of evidence that even short bursts of exercise can benefit our health, these findings – published in the journal Circulation – suggest that it’s the total amount of exercise that matters.

But, why do so many people choose to exercise on the weekends, especially during the colder months?

What are the reasons for exercising on weekends?

Physiotherapist and health and lifestyle coach Tim Allardyce says the weather, weather and seasonal changes can all affect our exercise routines.

“Ultimately, it comes down to time management,” says Allardyce. “During the week we often need to work, or get distracted by emails and instant messages.

“Working in the afternoon and evening means that in many cases it will be dark when we finish working in the coldest months.

However, on weekends, we have more time during the day. For families, exercising together can be a lot of fun, and weekends are perfect for that.”

But what should people remember?

Working out at the weekend is fun and easy, but Allardyce also emphasizes the importance of moving your body little and often.

“Exercise is about consistency, and it’s easy to keep the exercise short and frequent,” explains the physio. “This method is also less likely to overload your body, reducing the risk of injuries, as your body will have time to adapt to the exercise.”

So, try to avoid being completely sedentary during the week – even if you know you’ll be more active on the weekend.

Here are five fun things to try this weekend

Go and go swimming

“By engaging all the major muscle groups, swimming provides a great full-body workout,” says fitness trainer Mari-Carmen Sanchez-Morris, founder of fitness app FIT MAMA. “Building strength, flexibility and endurance, while burning calories makes it ideal for those looking to tone and lose weight.

“Being a minimally invasive and gentle procedure on the joints makes it very beneficial for those with arthritis, and is suitable for people of all ages.”

Swimming in the pool can also help relieve stress.

Sanchez-Morris adds: “Rhythmic swimming is de-stressing, helping to alleviate any symptoms of anxiety.

Take a walk and enjoy the beauty of nature

Allardyce says: “If you’re lucky enough to live near the mountains, walking with the family is a great way to keep fit and improve muscle strength, endurance and bone density.”

The power of mobility is often underestimated.

“Not only is it good for our heart health – improving circulation, lowering blood pressure and cholesterol – it also strengthens muscles, increases flexibility and improves joint mobility,” says Sanchez-Morris.

Sign up for a beginner weight class

Strength training is especially good for your bones and posture, and can be modified to address all abilities.

“Strength training offers many benefits, from strengthening you to improving your posture and boosting your mood,” says Rowan Clift, fitness and lifestyle coach at Freeletics. “Incorporating strength training into your workout routine is a great way to manage your weight and get lean muscle, which increases your metabolic rate.”

Take part in your local parkrun

Allardyce says: “As someone who used to do youth parkruns with my children, training at 9am on a Sunday morning is a great way for the whole family to do it together. “The parkrun club has been around for over 20 years and is a great way to keep fit.”

Relax with pilates or yoga

“The benefits of yoga and pilates are endless, including flexibility, strength, posture and balance,” says Paola di Lanzo, personal trainer and founder of Paola’s Body Barre. “Psychologically, both practices are a godsend when it comes to reducing stress, improving concentration and promoting relaxation.

“Even devoting 15-30 minutes to stretching or deep breathing can help rejuvenate the body and mind, making the weekend the perfect time to relax while being active.”