Movement

Can’t Exercise Every Day? Time to Embrace Weekend Warrior Lifestyle

Recent research says the total amount of physical activity people get is more important than how frequently they train. Keep reading to know more.

By URLife Team

03 Oct 2024

If you have no time during the week to prioritise your fitness, you’re not alone. Between work, family commitments, and daily responsibilities, finding the time to exercise can feel impossible. But what if you could harness the power of the weekend to kickstart your health journey? Embracing the "Weekend Warrior" mentality allows you to dedicate those two days to breaking a sweat and achieving your fitness goals. Whether you’re hitting the trails, trying a new workout class, or focusing on strength training at home, weekends are your chance to make meaningful strides in your fitness journey. Let’s dive into how you can turn your weekends into a powerful time for exercise and revitalisation!

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Who Is A Weekend Warrior?

A "weekend warrior" in the context of exercise refers to individuals who engage in intense physical activity primarily on weekends, often fitting a week's worth of workouts into one or two days. This approach typically includes activities such as running, hiking, cycling, or participating in team sports. While they may have busy schedules during the week that limit their exercise, these individuals dedicate their weekends to breaking a sweat, making the most of their available time. The weekend warrior lifestyle can be appealing for those who enjoy high-intensity workouts but struggle to find time during their weekday routines.

Despite the potential benefits of squeezing in intense exercise over the weekend, there are some considerations to keep in mind. Engaging in sporadic, high-intensity workouts can increase the risk of injury, especially if the body isn’t accustomed to such exertion. It’s important for weekend warriors to warm up properly, listen to their bodies, and ensure they have adequate recovery time. Overall, while being a weekend warrior can lead to improved fitness and health outcomes, finding

Is Being A Weekend Warrior Better Than Regular Exercising?

A 2024 study published by Circulation found that "weekend warriors," who packed a week’s worth of exercise into one or two days, had a lower risk of developing over 200 diseases compared to inactive individuals. The most significant benefits were seen in cardiometabolic disorders. Weekend warriors and regular exercisers had a risk of hypertension that was more than 20 per cent lower and a risk of diabetes that was reduced by over 40 per cent compared to those who didn’t exercise.

Another 2017 research by Loughborough University, England, found that weekend warriors and regular exercisers who met physical activity targets were less likely to die from cancer or cardiovascular conditions than sedentary people. Another 2022 study published by the JAMA echoed the benefits. The study concluded that people who stay physically active, whether they’re weekend warriors or exercise regularly, have lower overall and specific mortality rates compared to those who don’t exercise. There are no significant differences in mortality rates between weekend warriors and those who are consistently active.

These findings confirm that total volume matters most, regardless of the weekly frequency.

How Intense Do Weekend Warrior Workouts Need to Be?

The term "weekend warrior" can sound quite intense and might deter those who aren’t interested in extreme exercise. The good news is that you don’t need to push yourself to the limit to achieve optimal results.

When people think of “weekend warriors,” they often picture individuals doing long runs or gruelling workouts. However, various studies show that a variety of activities throughout the day can be beneficial. This suggests that we can engage in different forms of exercise and still lower our risk of cardiovascular disease, without having to commit to extreme workouts.
Moreover, the focus should be on finding activities that you enjoy and can sustain over time. Whether it’s gardening, playing a casual game of soccer, or taking a brisk walk, all these forms of movement contribute to your overall physical activity levels. The key is consistency rather than intensity.

While the findings regarding weekend warrior workouts are promising and align with previous research, it's essential to recognize their limitations. This study primarily focused on cardiovascular outcomes, and additional research is necessary to explore the broader implications of exercise frequency and its effects on other health conditions, such as diabetes. The American Diabetes Association emphasises the importance of regular physical activity, recommending that individuals with diabetes engage in exercise at least five to six days a week to promote better glucose control. Ultimately, striking a balance between intensity and frequency, and considering individual health needs, will be crucial in optimising fitness and overall well-being. Further studies can help clarify how different exercise patterns contribute to a healthier lifestyle.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

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