Understand how hard, long, and often you need to work out to actually make exercise work for weight loss.
suggested that concentrating all your exercise into just 1 or 2 days could work as well for fat loss as spreading it throughout the week.of nearly 90,000 people found that weekend warriors were less likely to have a heart attack, stroke, or heart failure than inactive people. Anotherof nearly 351,000 adults found no difference in risk of early death between weekend warriors and those who exercised three or more times a week.
Using the National Health and Nutrition Examination Survey , Zhang and colleagues analyzed data from 9,600 people. About 4,000 reported exercising for at least 150 minutes a week – the minimum amount of exercise recommended for adults. Most spread it out over 3 or more days, but 772 people, the weekend warriors, crammed it all into just 1 or 2 days.
That part is key. In this and other studies, weekend warriors are, by definition, meeting or exceeding recommended exercise levels. They just happen to do it over fewer days.that is responsible for the findings rather than simply comparing 150 minutes accumulated in two versus three or more bouts of exercise with the same weekly total," said Peter Hall, PhD, a professor of public health at the University of Waterloo, Ontario.
The weekend warriors “may have been healthier than the traditional exercise group and the control group to start,” said Kimberley Dawson, PhD, a professor of sport and exercise psychology at Wilfrid Laurier University in Waterloo, Ontario. “Therefore, they didn’t need as much activity to make a difference.”
Keep in mind that doesn’t need to be done all at one time; you could do 20- to 30-minute bouts three times a day, for instance.
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