tag:theconversation.com,2011:/us/topics/weekend-warrior-34698/articlesWeekend warrior – The Conversation2023-07-20T11:03:24Ztag:theconversation.com,2011:article/2100822023-07-20T11:03:24Z2023-07-20T11:03:24ZPeople who exercise only on the weekend have similar heart-health benefits as those who exercise throughout the week<p>Exercise is good for your overall health and your heart in particular. Guidelines recommend that we should be doing <a href="https://www.gov.uk/government/publications/physical-activity-applying-all-our-health/physical-activity-applying-all-our-health">150 minutes</a> of moderate-to-vigorous activity a week. But does it matter when you do this exercise? Should you spread it out in the week or does it lose some of the benefit if you cram it in at the weekend?</p>
<p>A <a href="https://jamanetwork.com/journals/jama/article-abstract/2807286">new study</a> analysing data from the UK Biobank has attempted to answer this very question. Around 90,000 healthy, middle-aged people wore wrist bands (accelerometers) that tracked their activity. It recorded their activity levels for a week with particular attention to moderate-to-vigorous activity (more on that later). </p>
<p>The researchers found that in the six years after the accelerometer assessment, people who did regular moderate-to-vigorous activity had less stroke, heart attack, heart failure and atrial fibrillation (an irregular heart rhythm) compared with sedentary people. </p>
<p>The novel finding of this study was that there was no difference in outcomes in people who did more than half of their activity at the weekend compared with those who spread it out across the week. It didn’t matter when it was done, moderate-vigorous physical activity was associated with improved heart health. </p>
<p>In the study, the authors called people who did most of their 150 minutes a week of moderate-to-vigorous activity over 1-2 days “weekend warriors”. This gives the impression of Lycra-clad cyclists riding up mountains or muddied middle-aged men playing a gruelling 90 minutes of football. </p>
<p>Over 37,000 people in the study met the definition of the “weekend warrior” so why aren’t the roads filled with cyclists and the parks filled with footballers? It certainly seems to contradict the epidemic of obesity and sedentary lifestyle that we hear so much about. </p>
<h2>Weekend warriors? Really?</h2>
<p>It may seem like semantics, but the definition of the “weekend warrior” is important. In this study, the threshold used for moderate-to-vigorous exercise was three “mets” (metabolic equivalent of task). The mets scale is used to measure physical activity. For example, washing the dishes is 2.5 mets, vacuuming is 3.3 mets and walking at 3mph is 3.5 mets. To put this into context, cycling at 15mph on the flat is 10 mets. </p>
<p>The threshold of three mets is rather unambitious and seems like something that many people would achieve in their everyday lives without a concerted effort to exercise. So perhaps when thinking of the people in this study instead of being called “weekend warriors” they should have been called “Saturday strollers” or “Sunday stretchers”. </p>
<p>The other point about this study is that these people were not sports people or athletes but rather normal middle-aged people doing their normal activities, some of which included exercise and some of which were normal activities measured on an accelerometer. </p>
<p>This context is important when thinking about how we can use these results to inform our patients. I would not want anyone to think that doing two and a half hours of vacuuming or strolling at the weekend is enough to stave off heart disease. It is the bare minimum level of exercise. To see real benefits, you are going to need to break a sweat. </p>
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<img alt="Older couple out for a run." src="https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/538353/original/file-20230719-27-6v48rs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">For maximum benefit, you have to break a sweat.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/active-retirement-senior-couple-running-exercising-105193535">Diego Cervo/Shutterstock</a></span>
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<p>The relationship between exercise and heart health is simple: the more you exercise the greater the improvements in your health. This study did show that doing some physical activity is better for your heart than being sedentary, which is an important message for the many people not managing 150 minutes of moderate activity a week. </p>
<p>Knowing these limitations of this study, we should avoid the interpretation that it is OK to live a sedentary existence from Monday to Friday and then atone by doing an hour or so of strolling on a Saturday and Sunday. </p>
<p>The findings of this study do not support this interpretation. If 150 minutes without breaking a sweat is all you can manage, then it doesn’t matter when you do it. But if you can manage something more strenuous, then you really should make an effort to do it. </p>
<p>The findings of this study do not apply to more intense exercise, and if the opportunity comes to go for a bike to work on a Tuesday or go swimming on a Thursday, you should take it. Your heart will thank you.</p><img src="https://counter.theconversation.com/content/210082/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Peter Swoboda receives funding from the British Heart Foundation and Heart Research UK. </span></em></p>New study looks at the benefit of ‘weekend-warrior’ pattern of exercise.Peter Swoboda, Senior Lecturer, Cardiology, University of LeedsLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1902872022-09-22T16:27:07Z2022-09-22T16:27:07ZWeekend warrior workouts: here’s how to make the most of them<figure><img src="https://images.theconversation.com/files/485553/original/file-20220920-3487-awunyy.jpg?ixlib=rb-1.1.0&rect=0%2C7%2C4905%2C3245&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Here's how to make the most of your weekend workouts.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/fitness-concept-exercise-equipment-on-wooden-426341398">photobyphotoboy/ Shutterstock</a></span></figcaption></figure><p>Most of us know we <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity#:%7E:text=Globally%2C%2028%25%20of%20adults%20aged,intensity%20physical%20activity%20per%20week.">need to exercise more</a>. Yet finding the time to work out is often easier said than done. For most, the only time we have to exercise is on the weekends. </p>
<p>The good news is that so-called “<a href="https://theconversation.com/weekend-warrior-exercise-still-lowers-risk-of-premature-death-new-research-187105">weekend warriors</a>” (people who only work out two days a week) can still appreciate the health benefits that come from regular exercise, even if their workouts are only crammed in on the weekend. But it’s important to make sure you’re doing the right type of exercises to get the most benefits from these training sessions. </p>
<h2>Cardio or resistance exercise?</h2>
<p>There are two main types of exercise everyone should aim to do. </p>
<p>The first is cardio, which of course refers to aerobic exercises – such as walking, jogging or cycling. Cardio is great for preventing and even treating a number of <a href="https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx">chronic health conditions</a>, such as hypertension, type 2 diabetes and cardiovascular disease. </p>
<p>The second is resistance exercise, which involves any activity where the body or a particular muscle group is required to act against an external force – such as weightlifting or pilates. Resistance exercise is good for <a href="https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx">bone health</a>, and can improve muscle strength, size or endurance. It also slows the rate of bone and muscle loss during <a href="https://academic.oup.com/ageing/article/51/2/afac003/6527381">ageing</a>. Resistance exercise can also be great for <a href="https://pubmed.ncbi.nlm.nih.gov/32397898/">controlling body weight</a>, <a href="https://bjsm.bmj.com/content/54/6/341.abstract">blood pressure and type 2 diabetes</a>.</p>
<p>Since both of these types of exercise have different benefits, it’s important to do a combination of both for <a href="https://www.nejm.org/doi/full/10.1056/nejmoa1616338">good health and fitness</a>. But with only so much time on the weekend, the idea of squeezing both in can seem a bit daunting. </p>
<p>For cardio exercise, HIIT (high-intensity interval training) is particularly well suited to weekend warrior exercisers. HIIT produces <a href="https://journals.lww.com/acsm-csmr/fulltext/2018/05000/interval_training_for_cardiometabolic_health__why.5.aspx">similar benefits</a> to cardiovascular health as a 30-minute jog – but in a much shorter time. Studies have shown doing four to seven bouts of intense exercise for one minute, followed by 60-75 seconds of rest, can improve <a href="https://www.frontiersin.org/articles/10.3389/fspor.2021.699608/full">fitness and wellbeing</a>. So in theory, as little as eight minutes of HIIT could be beneficial to your cardiovascular health. </p>
<p>But to get the most benefit out of your session, it’s important to perform your HIIT alongside resistance exercise.</p>
<p>There are a two main types of resistance exercises. The first type are multi-joint exercises (such as squats or a bench press), which are effective for increasing strength. Single-joint exercises (such as a bicep curl) are more effective when trying to increase the size of a particular muscle group. </p>
<p>The exercises you do will largely depend on your goals. If fat loss is your aim, then multi-joint exercises may be best as they <a href="https://theconversation.com/resistance-training-heres-why-its-so-effective-for-weight-loss-146453">burn more calories</a> because they use more muscles.</p>
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<img alt="An older man performs a squat." src="https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/485555/original/file-20220920-1777-5fwlm6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Squats are a great multi-joint exercise.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/senior-man-doing-squats-exercising-living-1035468871">antoniodiaz/Shutterstock</a></span>
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<p>Similarly, exercise order is important. If increasing muscle size is your goal, then performing single-joint exercises prior to multi-joint exercises which use similar muscle groups could <a href="https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2020&issue=05000&article=00008&type=Fulltext&context=LatestArticles">hamper your progress</a>. If you want to build strength, the order of your exercises does not seem to matter. </p>
<p>For general health and fitness, combining upper and lower body exercises targeting the major muscle groups (chest, shoulders, back, hips, legs, arms and core) is best. For each muscle group, aim to do <a href="https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx">eight to 12 repetitions</a> of an exercise for between one and three sets, resting for two to three minutes between sets and exercises. You should aim to be lifting a weight that is challenging (but not too challenging) for the target repetition range. </p>
<p>If you want to save even more time in the gym, try “<a href="https://theconversation.com/supersets-save-time-in-the-gym-which-may-help-you-reach-fitness-goals-faster-150344">supersets</a>”. Perform a chosen exercise for eight to 12 repetitions, then go straight into your second exercise. Rest for one to two minutes after, before repeating for your remaining sets. This method works best when the two exercises target different muscle groups. </p>
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Read more:
<a href="https://theconversation.com/supersets-save-time-in-the-gym-which-may-help-you-reach-fitness-goals-faster-150344">Supersets save time in the gym – which may help you reach fitness goals faster</a>
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<h2>Designing your workout</h2>
<p>How you structure your weekend workouts will largely come down to your preference, your goals and how much time you have. Regardless of what you do, make sure to include a <a href="https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/7-dynamic-warm-ups">good dynamic warm-up</a> to avoid injury. </p>
<p>If your focus is to improve or maintain your general health and fitness, then mix it up. You might want to include HIIT training for cardio followed by a mixture of resistance exercises focusing on the upper body on your first day. The next day you may wish to begin with some low-impact continuous cardio (such as a bike ride) followed by some lower body resistance exercises. Each week try to introduce some new exercises or swap the exercises each week – such as using different variations of a squat (such as barbell squats one week then sumo squats the next).</p>
<p>If you find it hard to fit everything into one session then spread it out over the day. Try going for a walk, jog or bike ride in the morning then focus on resistance exercises later in the day. It’s important to find something that works for you and fits in with your lifestyle in order to make these workouts become a lifelong habit. </p>
<p>For losing fat, HIIT has been suggested as the <a href="https://bjsm.bmj.com/content/bjsports/early/2019/01/23/bjsports-2018-099928.full.pdf">magic bullet</a>. But remember that increasing your muscle mass leads to a higher resting metabolic rate, meaning you burn more calories at rest. So be sure to include large multi-joint exercises which target more muscle, such as the squat or bench press to enhance <a href="https://pubmed.ncbi.nlm.nih.gov/32397898/">fat loss</a>. </p>
<p>Of course, the more exercise you can squeeze in throughout your week, the more health benefits you’re likely to see. Just make sure that when you do your workouts, you only do as much as your body can handle to avoid injuries – and make sure you warm up sufficiently.</p><img src="https://counter.theconversation.com/content/190287/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Be sure to include both cardio and resistance training in your workouts for the most health benefit.Michael Graham, Senior Lecturer in Sport and Exercise Science, Teesside UniversityJonathan Taylor, Senior Lecturer in Sport and Exercise, Teesside UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1871052022-07-21T10:19:10Z2022-07-21T10:19:10Z‘Weekend warrior’ exercise still lowers risk of premature death – new research<figure><img src="https://images.theconversation.com/files/474820/original/file-20220719-12-v65214.jpg?ixlib=rb-1.1.0&rect=14%2C14%2C4760%2C3168&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Only exercising on weekends can still be good for your health.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/elevated-view-busy-gym-people-exercising-289557899">Monkey Business Images/ Shutterstock</a></span></figcaption></figure><p>We’re all told time and again just how important it is to exercise for good health. But with our busy schedules, <a href="https://www.researchgate.net/profile/Stewart-Trost/publication/11001088_Correlates_of_adults'_participation_in_physical_activity_Review_and_update/links/57031b3808aea09bb1a3089f/Correlates-of-adults-participation-in-physical-activity-Review-and-update.pdf">finding the time to work out</a> is often easier said than done. For many of us, the weekend is the only time we can get to the gym or go for a run.</p>
<p>UK exercise guidelines suggest that adults should do at least 150 minutes of moderate exercise (or 75 minutes of vigorous exercise) a week for good health. But debate is growing around the issue of whether or not you can still get the <a href="https://academic.oup.com/eurjpc/article/15/3/239/5933086">benefits of exercise</a> if you squeeze it all in on a weekend (sometimes called “weekend warrior” exercise) instead of spreading it throughout the week. This is what a recent study sought to find out.</p>
<p>They found that weekend warrior exercise still has <a href="https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2596007">many benefits to health</a> – with the study showing people who only exercise two days a week had lower risk of premature death from any cause, compared to people who do not exercise. But, they also found that spreading your workouts throughout the week was associated with the greatest benefits for your health.</p>
<p>To conduct their study, the researchers looked at more than 60,000 adults aged 40 and over. Data on the participants was collected by the <a href="https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england">Health Survey for England</a> and the <a href="https://www.gov.scot/collections/scottish-health-survey/">Scottish Health Survey</a> between 1994 and 2012. Participants were also asked about their exercise habits.</p>
<p>Participants were then categorised as being a “weekend warrior” (meeting recommended activity guidelines over a minimum one to two days per week), “regularly active” (meeting recommended activity guidelines over a minimum of three days per week), “insufficiently active” (exercising less than recommended) or “inactive”. Using data from the surveys and The British National Health Service Central Registry for Deaths, the authors then compared how many from each category had died during the study. </p>
<p>Weekend warrior exercisers had a 30% lower risk of premature death from all causes compared to inactive people. Risk of death from cardiovascular disease was also around 40% lower, while risk of death from all types of cancer was around 18% lower compared to those who were inactive.</p>
<p>Of course, regularly active people had the best health overall – and had a 5% lower risk of premature death from any cause compared to weekend warriors. This finding is consistent with <a href="https://www.sciencedirect.com/science/article/pii/S0091743515002662?casa_token=s3fn0BZS_dEAAAAA:f7YjhB13G92AieKCD15IkI36VHuOgxHo7R9AXF9iEZ8G1I16xpga--fKbG6G5nM0zVt_h2624b0">previous research</a>, which suggests the more exercise you do, the more beneficial it is to your health. But this is only true up to a certain point – with research showing that doing more than five times the minimum recommended weekly activity (the equivalent of around 12.5 hours of moderately exercise, or just over six hours of vigorous activity) has no added benefits. </p>
<h2>Weekend warriors</h2>
<p>It’s well-known that exercise improves our <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09801-3">cardiorespiratory fitness</a>, which is important for making sure our heart and lungs function effectively. Not only does this allow us to exercise longer and more intensely, it also improves other aspects of our health – such as lowering blood pressure. This is also likely the reason research shows people who exercise regularly have lower risk of premature death from any cause.</p>
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<img alt="An adult couple go for a run in the city." src="https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/474824/original/file-20220719-24-oldnle.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Exercise leads to a number of beneficial changes in our body.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/out-run-full-length-young-couple-738806251">G-Stock Studio/ Shutterstock</a></span>
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<p>Exercise also lowers body fat and reduces inflammation, which may all explain why physical activity reduces <a href="https://bjsm.bmj.com/content/bjsports/50/6/339.full.pdf">risk of death from cancer</a>. </p>
<p>But research shows that <a href="https://web.archive.org/web/20040928012207id_/http:/www.unm.edu:80/%7Errobergs/MetabolismDetraining.pdf">how often you exercise</a> is also important for <a href="https://journals.lww.com/nsca-jscr/Fulltext/2021/05000/Maintaining_Physical_Performance__The_Minimal_Dose.35.aspx?context=FeaturedArticles&collectionId=1&casa_token=R69HMZQjiJEAAAAA:VBigmQ5iavbKUIVBBopFpL0jd2pxqKh2mwkl_F-xt64e16p-LOJUBq52Smj7oGmISzUpA2wUEFLbjpWonfEfVeIwvOohql4">improving and maintaining fitness</a>. In fact, as little as <a href="https://web.archive.org/web/20040928012207id_/http:/www.unm.edu:80/%7Errobergs/MetabolismDetraining.pdf">72 hours</a> between workouts is enough for “detraining” to happen. This refers to the partial or complete loss of training adaptations (such as better cardiovascular function) that happens when we stop exercising. While some detraining is likely to happen in people who only exercise on weekends, consistently training – even if it’s only on weekends – will still lead to adaptations that are good for health.</p>
<p>While this research gives hope to those who can’t exercise regularly, it must be interpreted with caution. The study has limitations, as acknowledged by the authors. The data was self-reported by participants, some of whom may have embellished the <a href="https://bjsm.bmj.com/content/37/3/197">amount of exercise</a> they really did. Also, the amount of exercise participants reported on only referred to the amount they did in the four weeks prior to the interview, which might not actually represent how much they did for the duration of the 20-year study. The researchers also excluded the physical activity a person did as part of their job. This is relevant as it can also contribute to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2027542/pdf/brmedj03082-0009.pdf">lower risk of death</a> from disease.</p>
<p>The key message from this study is that doing some physical activity is better than doing nothing. So if you can only get your workouts in on weekends, you’re still likely to have better health compared to someone who does not exercise regularly. But the more regular physical activity you can do, the better.</p>
<p>Exercise, combined with a <a href="https://www.nejm.org/doi/full/10.1056/nejmra1203528">proper diet</a>, is essential for good health. Adding in <a href="https://journals.sagepub.com/doi/pdf/10.1177/2047487319850718?casa_token=bNUtL0_-nhgAAAAA:1CB1H_asBrO2k6Y1lAmKCYtV95AQ0DQloJ7E4WXWeP-bIcRrUDEMgvR-4tg6WKkQ9nBObTPGHBqTbw">resistance training</a> (such as weight lifting) alongside cardio may help further boost the benefits of exercise on your health.</p><img src="https://counter.theconversation.com/content/187105/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>So-called ‘weekend warriors’ had a 30% lower risk of death from any cause compared to those who never exercised.Jonathan Taylor, Lecturer in Sport and Exercise, Teesside UniversityMichael Graham, Senior Lecturer in Sport and Exercise Science, Teesside UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/740942017-03-08T09:34:35Z2017-03-08T09:34:35ZQ&A: How often do we need to go to the gym? (And other exercise questions answered)<figure><img src="https://images.theconversation.com/files/159578/original/image-20170306-20746-11tef3z.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Reached a fitness goal? Reward yourself.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/young-woman-senior-couple-spinning-gym-503645470?src=v3lfdN7IS-VtvLpshiHoeA-1-6">Shutterstock</a></span></figcaption></figure><p>If you started 2017 with a resolution to lose weight or get fit then you may have found that you need some extra help and motivation by now. In fact, <a href="https://theconversation.com/struggling-with-your-new-years-resolutions-heres-how-you-can-hang-on-in-there-71384">80% of people</a> who join the gym in the new year will quit by the second week in February and generally speaking, <a href="https://www.couponcabin.com/blog/new-survey-fitness-costs-and-gym-memberships-in-2012/">50% of people</a> who join the gym will quit within six months.</p>
<p>So what can you do to stick to, and get the most out, of your new regime? James Brown, lecturer in biology and biomedical science at Aston University, told The Conversation how to stay motivated – he also answered some burning fitness questions in a Facebook Live session.</p>
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<h2>How much exercise do we need?</h2>
<p>That’s the $64,000 question. National government recommendations, which were published recently, suggested that actually, the current thinking is that you need to do <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916">150 minutes of exercise a week</a>, and that you need to do a proportion of exercise that is regarded as moderate exercise. It is felt that if you go to the gym two or three times a week, that’s the kind of levels of exercise you need to do. </p>
<p>However there is some evidence that even people who don’t exercise throughout the week, but manage to fit their activity in at the weekend – so they go walking or they play part of a sport club – have the same outcomes in terms of health and disease as people that exercise throughout the week. The so-called <a href="https://theconversation.com/weekend-warrior-exercise-is-it-good-for-you-70964">“weekend warrior” effects</a> of people that have a sedentary job during the week, but exercise at weekends has been shown to actually be as beneficial as exercising throughout the week. And that’s a really interesting finding because we know that spending more time sitting down is very bad for us. </p>
<p>So there isn’t really a set figure that’s backed by hard science. The most important thing is to be as active as you can manage. So if you can manage to go to the gym two to three times a week, great. If you can only manage to go to the gym once a week then make sure that on your non-gym days, you’re being as physically active as possible. So every hour make sure you get up from your desk, if you work at a desk – walk around, get the blood moving, get your legs and your muscles contracting. </p>
<p>If you’re walking around an office then that’s better than sitting down, and if you get the opportunity to take the stairs instead of the lift (which is a big thing as in Aston University because we’ve got seven storeys), then try and take the stairs – it’s really good exercise. </p>
<h2>What about training for long durations?</h2>
<p>I think it’ll depend on the training that you’re doing. It’s important to make sure you’re not having a negative effect on your health by <a href="https://theconversation.com/four-things-you-should-know-before-starting-that-exercise-regime-63850">over-training </a>. So if you’re doing training that’s at a relatively moderate intensity for two hours then it’s going to depend on the individual. Some individuals have a body type which is going to be able to support that level of exercise – athletes, elite athletes particularly, will cope with two hours at the gym absolutely fine. </p>
<p>If you’re a newcomer to exercise – and that’s really what we’re talking about, as most people that are making their new year’s resolutions and maybe are struggling to stick to them – two hours at the gym might be too much. </p>
<p>And in terms of trying to maintain that motivation, make sure that what you’re doing is manageable. So don’t do so little that you leave the gym without a bead of sweat on you, but make sure you’re not doing so much that you are in so much pain for days afterwards that you’re unlikely to go to the gym again for another week. Find the level that you can manage and build on that level as you go through your exercise regime.</p>
<h2>Protein shakes or lean meat to build lean muscle?</h2>
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<img alt="" src="https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/159579/original/image-20170306-20759-17jls9b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Protein is needed for muscle growth.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/sport-fitness-healthy-lifestyle-people-concept-537358633?src=CgjOj5aEWKdtfOwgh4QBTQ-1-6">Shutterstock</a></span>
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<p>That’s a really good question. I think taking protein in after a workout, particularly if you’ve done resistance training, is very important for building and maintaining muscle mass. It used to be felt that there was a window in which you needed to take protein in, and that was a couple of hours, but that’s kind of been dispelled. So as long as, probably <a href="http://jn.nutrition.org/content/144/6/876.abstract?sid=c41349a9-51fa-4e16-a2f8-844e73ac3ff4">within 24 hours</a> of your exercise, you take in 20 to 30 grams of protein then you’re going to stimulate muscle protein synthesis. </p>
<p>The benefit of taking a whey protein shake, rather than eating meat that contains the same amount of protein, is that <a href="http://www.livestrong.com/article/520142-how-fast-do-you-digest-whey-protein/">it’s often absorbed faster</a> because it doesn’t have to be digested. Beyond that, just make sure you’re maintaining a protein intake in your diet that’s likely to be helping to maintain or increase the size of lean body mass after exercise.</p>
<h2>I’m very time poor – if I want to put what little time I have into the best exercise for general health and a toned body, what should I do?</h2>
<p>I think many of us are time poor. The key is understanding that exercise <a href="https://theconversation.com/less-pain-more-gain-improving-health-and-fitness-with-minimal-exercise-71028">doesn’t have to be in large chunks</a> on set days. So make sure that you’re walking as much as you can throughout the day. </p>
<p>If you have a <a href="https://templatelab.com/high-intensity-interval-training/">high intensity interval training</a> regime when you’re at home that takes ten minutes, so ten minutes of exercise, it doesn’t have to cost anything because the exercises which we do as part of a high intensity interval training exercise could be calisthenic based: it could be squats or star jumps for example, that’s not going to take up a lot of your time. Ten minutes every other day or three days a week is going to help you remain fit and will fit in with your busy schedule.</p>
<p>–
<em>The Conversation is running a series of Facebook Lives with academics, covering a variety of topics. To have a chance to get your questions answered, make sure you like us on <a href="https://www.facebook.com/ConversationUK">Facebook</a>.</em></p><img src="https://counter.theconversation.com/content/74094/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>James Brown does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Dr James Brown answered questions on Facebook Live from how much exercise you need to what you should eat afterwards.James Brown, Senior Lecturer in Biology and Biomedical Science, Aston UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/709642017-01-09T16:31:12Z2017-01-09T16:31:12ZWeekend warrior exercise: is it good for you?<figure><img src="https://images.theconversation.com/files/152047/original/image-20170108-18656-7bcm7z.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/335807873?src=eLWpJDGHtRlXoqgMqFvFZw-2-71&id=335807873&size=medium_jpg">Rod Walker/Shutterstock.com</a></span></figcaption></figure><p>There is no doubt that physical activity is good for you, but the optimal amount remains a topic of debate. The universally accepted recommendation is that we do at least 150 minutes a week of moderate exercise, or 75 minutes with vigorous intensity. And while some people choose to fit their weekly physical activity into one or two sessions (“the weekend warrior”), others like to spread it evenly over the week, such as walking briskly for 30 minutes a day. </p>
<p>Although it may be easier to fit less frequent bouts of activity into a busy lifestyle, little is known about the health effects of a weekend warrior physical activity pattern. In our <a href="http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2596007?utm_source=Silverchair_Information_Systems&utm_campaign=FTM_01052017&utm_content=news_releases&cmp=1&utm_medium=email">latest study</a>, we sought to investigate if being a weekend warrior exercise had health benefits.</p>
<p>To do this we tracked the physical activity of 63,591 adults from England and Scotland over a 12-year period. During that time, 8,802 people died. We found that the risk of death from any cause was about 30% lower among weekend warrior adults compared with inactive adults. </p>
<p>There are good reasons to think that someone should exercise regularly, several times per week; every sustained bout of aerobic exercise improves blood pressure, cholesterol levels and glucose metabolism for a day or two. </p>
<p>However, in our study we found there were little differences in health benefits between regular exercisers and the weekend warriors. In other words, people who chose to walk briskly for 30 minutes on five days of the week had similar health benefits to those that chose to undertake one long walk of 150 minutes every week.</p>
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<img alt="" src="https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=504&fit=crop&dpr=1 754w, https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=504&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/152155/original/image-20170109-23468-1klbluf.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=504&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Good too – just keep it brisk.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/download/confirm/532670941?src=A8y57tpjuGTTcnFJzxd43w-1-3&id=532670941&size=medium_jpg">Shutterstock</a></span>
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<p>Our study is observational, so we can’t conclude that physical activity causes people to be healthier, nor can we explain why exercise is beneficial. However, we were careful to control for factors that might otherwise explain the results. That is, physically active people may have more healthy lifestyles in general, such as a better diet, not smoking and may have better health. In order to make sure that poor health was not causing people to exercise less and die sooner, we discarded the data on anyone who died in the first two years of the follow-up period thus making the results more scientifically robust.</p>
<h2>Quality of exercise may be important</h2>
<p>Experimental studies suggest that exercise improves aerobic fitness and other important <a href="https://www.ncbi.nlm.nih.gov/pubmed/27881567">chronic disease risk factors</a>. The weekend warriors in our study undertook a large proportion of vigorous-intensity exercise, and quality may be more important than quantity. Vigorous-intensity exercise <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.656.203&rep=rep1&type=pdf">improves aerobic fitness</a> more than the same amount of moderate-intensity exercise, and two bouts of vigorous-intensity exercise a week are enough to maintain aerobic fitness.</p>
<p>We often hear about the dangers of weekend warriors being more <a href="http://www.menshealth.com/health/weekend-warrior">at risk for injuries and health problems</a>. So people undertaking exercise for the first time or after a period of inactivity should build up gradually. For example, begin with a moderate-intensity exercise like brisk walking. Brisk walking is associated with low risk of injury and it’s important to set realistic goals that provide motivation and build confidence. Middle-aged and older adults are recommended to take part in at least 12 weeks of moderate-intensity exercise before introducing any vigorous-intensity exercise.</p>
<p>So, the message is simple. Any activity is better than none - whether you spread it out or do it in one go. Move more, sit less.</p><img src="https://counter.theconversation.com/content/70964/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Mark Hamer does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>A new study examines the benefits of cramming all of your weekly exercise in at the weekend.Mark Hamer, Chair in Exercise as Medicine, Loughborough UniversityLicensed as Creative Commons – attribution, no derivatives.