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**10,000 Fans Incentive Program Here's some good news for the weekend warriors.
New research shows that those who sweat on weekends have similar body fat levels to those who go to the gym all week, as long as they have a total workout time of at least 150 minutes.
The study, published in the research journal Obesity, looked at belly fat and body fat.
Chinese researchers measured abdominal and whole-body fat mass using dual-energy X-ray absorptiometry (DXA scan) and looked at body mass and waist circumference in nearly 9,700 participants aged 20 to 59 years.
The researchers collected data from 2011 to 2018 through the National Health and Nutrition Survey (NHANES) and then grouped them into groups.
The questionnaire categorized participants into three categories: inactive, "weekend warriors," and frequently active.
Results: Participants who were both weekend warriors and regularly active had lower abdominal fat and total body fat compared to the inactive group.
Based on these data, the researchers suggest that the country's recommended amount of overall physical activity per week – i.e., 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity aerobic activity plus two days of muscle strengthening – could be done evenly throughout the process.
Within a week or one to two days. Both of these workouts are related to lower body fat.
Previous studies have found that any amount of exercise has health benefits.
There is nothing special when this practice happens; It's no better or worse to concentrate on a few days than to spread out over a week.
While "weekend warrior" is a popular term for this workout method, you can do it any two or three days of the week.
It can be weeks. 1. Wednesday and Friday, but not necessarily Saturday and Sunday.
Listen to your body
While researchers suggest that the recommended amount of exercise per week can be done in a day or two, vigorous exercise for more than an hour at a time isn't for everyone.
Your age, fitness level, and any injuries determine your ability to start with.
It's important to start slowly and build up gradually, you don't want to go from being completely sedentary to suddenly spending three hours doing an exercise that really hurts you.
The important conclusion of these findings is that any amount of exercise is better than no exercise at all.
You don't need to postpone your workout until the weekend or be intimidated by the 150-minute guidelines.
The important thing is to start acting when you have time.
It's much more important to be consistent than doing the 'best thing' because it fits their lifestyle, and they're able to be consistent.
Does the type of exercise matter?
The U.S. Department of Health and Human Services recommends that Americans get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise (or a combination of both) per week.
Adults should do muscle-strengthening activities that target major muscle groups at least two days a week: legs, hips, back, abdomen, chest, shoulders, and arms.
Any exercise has health benefits, but most of the activities we recommend you do are aerobic exercises, such as walking, running, cycling, yard work, etc.
Still, the strength training component of the weekly workout is very important and has its own set of benefits.
As you age, it's important to maintain muscle mass.
Regular strength training exercises, such as resistance training or weightlifting, can help with this.
All kinds of sports are important.
If you're doing cardio**, you'll need strength training to prevent muscle mass loss.
Plus, changing things can help eliminate boredom and encourage motivation while targeting different muscle groups.
Changing the way you do or do things can maintain interest and motivation while providing the body with new stimuli that will encourage further beneficial physiological adaptations.
For example, moving from bodyweight squats to overhead squats (using balls, dumbbells, or barbells) challenges the core, shoulders, and back in new ways.
Switching to a post-barbell squat is a great way to start introducing extra weight into your workouts, which will increase your strength and muscle size – both of which are protective of your bone and metabolic health as you age.
What else can exercise do for you
Both cardio and strength training offer health benefits in addition to fat loss.
Aerobic exercise is often associated with heart health benefits.
Studies have shown that aerobic exercise can reverse or help prevent cardiovascular disease, as well as reduce inflammation and reduce the risk of diseases such as diabetes.
These benefits can be seen in people who exercise only a few days a week.
A 2017 study of weekend warriors found that exercising once or twice a week and the recommended amount of exercise during exercise may be enough to reduce the risk of all-cause mortality, cardiovascular mortality, and cancer mortality.
When it comes to strength training, studies have shown that consistent doing this form of exercise can help lower blood pressure.
Other studies have shown that combining weight with aerobic exercise can reduce the risk of premature death.
All three experts stressed that any exercise has benefits and is key to improving health outcomes – no matter when and how you do it.
Being a weekend warrior is great if it fits your schedule, but so is getting a few workouts during the week.
Their biggest advice is to avoid inactivity.
Over time, regular exercise will certainly promote weight maintenance, prevent weight gain, and reduce the risk of several chronic diseases such as diabetes, heart disease, and cancer.
People who exercise regularly tend to live longer and have a lower risk of dying early. Being active does have great benefits.
What this means for you
According to new research and experts, it probably doesn't matter whether you're only exercising on weekends or all week, as long as you're doing the recommended amount of physical activity each week.
Summary
A new study suggests that exercising on weekends may be just as good as exercising more regularly during the week.
The study found that "weekend warriors" and those who exercised regularly had lower belly fat and total body fat compared to those who did not exercise.
Based on their findings, the researchers suggest that the total amount of physical activity recommended by the U.S. Department of Health and Human Services could be completed in a day or two, rather than spread out over a week.