Do you have a hard time adjusting your training during the week? Good news: US researchers believe that doing all the exercise on the weekends may be enough.
In general, it’s a good idea to aim for at least 150 minutes of moderate intensity exercise per week. This new study, published in the JAMA Internal Medicine Journal, tracked 350,000 people over a 10-year period. What matters is the type and duration of the exercise, not whether it was achieved in a series of short workouts or only once or twice a weekend. session.
Of course, you may really value weekday workouts – you have to say a lot about Wednesday’s swimming and yoga sesh. But if you have to wait until the weekend, it’s reassuring to know that our fitness isn’t compromised.
So how do you get the most out of your weekend workouts?
Keeping active during the week is still important
First of all, even if you only do “appropriate” training over the weekend, that week’s movements are still important. Therefore, take regular walks and breaks into consideration. “Weekends may give us time, freedom and energy to move more hard, but we aim to do what we can throughout the week to stay happy and healthy. That’s really important, “says EvolveYou’s lead trainer, Chrissy Serra (evolveyou.app). “Even if you can’t move to the same intensity, moving and staying active guarantees long-term health and well-being.”
Think about smart training
“Even if you don’t have the time and can only train on the weekends, you can still reach your goals by training smartly and eating well,” said a personal trainer, nutrition coach, and advocate of cystic fibrosis. Sophie Grace Holmes (@sophiegraceholmes) says. .. “Efficient use of time is the key to success.”
Consider incorporating cardio, strength & conditioning. That way, you can enjoy all the benefits of cardiovascular health and support for joints, bones and muscles. For example, Holmes suggests “get up early on Saturday, go to the gym for strength and conditioning workouts, and then have an afternoon session, such as a long walk. Then Sunday on a long bike. You may ride or run. “
Helen O’Leary, a physiotherapist and Pilates instructor who is the director of complete-pilates.co.uk, said: Ideally, you want to increase your heart rate, which makes you breathe harder. For some, this could be a fast walk, jogging, or aerobic exercise class in the gym.
“I would also like to add strength training. I recommend adding weights. Get kettlebells and dumbbells, squats, split squats, RDL (Romanian deadlift), rush, step up, etc. You can do a simple home circuit that includes all the major muscle groups. Bench press, deadlift. If you don’t want to gain weight, use resistance in another way, “she adds.
Maximize the session
How can I work harder on weekend training? “To get a good session, make sure your workout is at least 45 minutes, which allows you to spend more time switching between exercises,” says Cela.
“Focus on compound exercises. These can make the biggest” make money “in exercises such as squats, lunges, push-ups, and deadlifts. Choose a weight that challenges you. This is very important if you want to improve your fitness and fitness, but don’t forget to always perform the right form. Use superset and tryset. These are great ways to add volume and make your workout more effective in less time.
“Finally, add some kind of sprint at the end of your workout to improve your heart and lung health. The best thing about the interval is that it only takes 5-10 minutes to enjoy the benefits. . Tip: Go out for 30 seconds on a treadmill or rowing, rest for 30 seconds, repeat for 5-10 minutes. I promise it’s harder than you think … “
You can reach your 150-minute goal, but you can keep things interesting by adding a combination of activities, landscapes, and social elements.
As an example, O’Leary suggests: Organize to meet friends for a lively walk and lunch (1 hour). Have a 20-minute stretch session before going to bed to relax, calm and improve your sleep (20 minutes). [Then Sunday] Wake up and run or cycle / spin to increase your heart rate (30 minutes). This reaches 150 minutes. If you have the courage, you can also challenge the Pilates class and fire the core. “
Spend the day outdoors
“The good thing about changing activities over the weekend is that it’s also a social opportunity and encourages you to go out,” says O’Leary.
Hiking and cycling are not only these aerobic and conditioning goals, but also allow you to spend a pleasant time outdoors in nature. Or, as O’Leary added, “Why don’t you ride a paddleboard or kayak? This gives you all the benefits of being outside, but SUP is a balance and core strength. It also challenges and provides upper body training as water acts as a resistance. “
“It’s a particularly intense weekend, so don’t forget to always include a 10-minute warm-up and cool-down to get your body exercising and preparing to help you recover,” Holmes says. “There is nothing better than being well and ready to start a new week in the best mood after an active weekend.”
O’Leary agrees: “In general, classes include: [a warm-up].. If you are exercising yourself, try the first set with a lighter weight or lose weight to warm yourself up. Try squatting, raising your calves and rushing before running or cycling. For a lively walk, speed up instead of exiting the door with a sprint. After a day of stretching sessions, not only does it actually help you prepare for sleep, it also helps you recover, “adds O’Leary.
Another suggestion is to “participate in yoga and ballet sessions at home,” says Serra. These are great for stretching, strengthening and mobilizing your body, helping you target muscles that are sometimes left ignored, and helping you grow out of your busy week. “