Is the "weekend warrior" unhealthy? Study: Death rate is the same as exercising 3 times a week!
Is it unhealthy to exercise only on weekends? Study: Benefits are the same as exercising 3 or more times
Does regular exercise have more health benefits than exercising only on weekends? In the past, there were many anecdotal opinions that the “weekend warrior” type who only exercised on the six days off was unhealthy. However, a recent research team analyzed the weekly exercise frequency of adults and found that the mortality rate of “weekend warriors” was not higher than that of high-frequency exercise groups more than three times a week. The study was published in the journal JAMA Internal Medicine.
This generational study used data from the U.S. National Health Interview Survey to analyze the health status of 350,978 adults who regularly reported their health status from 1997 to 2013. The study divided participants into two major groups: insufficient physical activity (less than 150 minutes of moderate-intensity exercise per week), sufficient amount of exercise (more than 150 minutes of moderate-intensity exercise per week, or more than 75 minutes of high-intensity exercise per week). According to the exercise mode, they are divided into: weekend warrior group (exercise 1-2 times per week) and regular exercise group (exercise more than 3 times per week).
The analysis showed that compared with those who did not exercise enough, the weekend warrior group had an approximately 8% lower mortality risk, while the regular exercise group had an approximately 15% lower mortality risk. However, when the amount of moderate-intensity exercise was the same, there was no significant difference in mortality between the weekend warrior group and the regular exercise group.
The research team claimed that based on the data analysis of large-scale generational studies, it can be found that as long as they are active and exercise enough, whether they are weekend warriors or individuals who exercise regularly, their risk of death will be lower than those who do not exercise enough. With the same amount of moderate-intensity exercise, whether you exercise 1-2 times a week or 3 or more times a week, you can achieve the benefits to your health.
Rep intensity affects exercise effects. Cardiopulmonary endurance is based on maximum heart rate.
Taiwan Ministry of Health and Welfare, Health Promotion Administration pointed out that exercise can not only maintain healthy physical fitness, but also is an important way to prevent chronic and degenerative diseases. The frequency, time, and intensity will affect the effect of improving physical fitness. During training, it can achieve " “Effective exercise” is better.
For healthy adults, to improve cardiorespiratory endurance, it is recommended to exercise regularly at least 3 times a week, with at least 20 minutes of exercise each time, and the intensity reaches more than 60% of the maximum heart rate (estimated maximum heart rate = 220 - age) , “sweat a little and feel a little breathless but not too breathless”.
In addition, resistance and weight training can improve muscle strength and muscular endurance. The Taiwan Health Promotion Administration recommends that healthy adults perform weight-bearing exercises twice a week, for at least 1-3 rounds each time, and rest for 2-3 minutes between each round. The principle is to achieve light fatigue load intensity by repeating 10-120 times per round (group).
It’s best to practice all four types of exercise for 30 minutes a day. You might as well “break it up into parts”
Taiwan Health Promotion Administration reminds that exercise can help improve physical fitness in all aspects. It is mainly divided into four abilities and training suggestions:
Cardiopulmonary endurance. It is recommended to run, briskly walk, swim, 3 times a week for 20 minutes each time. Cycling, dancing, skipping, ball games and other aerobic exercises;
Muscle strength and muscular endurance, it is recommended to do 2 times a week, at least 1-3 rounds each time, including weight training, sit-ups, pull-ups, and squats. Stand tall.
Softness, it is recommended to stretch the muscles for 20-30 seconds 3 times a week, and you can practice stretching, gymnastics, and traditional fitness exercises;
Body composition, at least 3 times a week, at least 20 minutes each time At least 1-3 rounds, mainly aerobic exercise, supplemented by weight training.
Modern people have a busy life, so the setting of exercise amount may as well be “broken down into parts”, so that the effect of exercise can be naturally achieved in life. The Taiwan Health Promotion Administration recommends that you exercise for at least 30 minutes every day, and the accumulated exercise in segments has the same effect as completing it all at once. However, it must last for at least 10 minutes each time, and the 30 minutes of exercise a day can be divided into two 15-minute sessions or three 10-minute sessions.
Source:
Life-oriented exercise - Taiwan Ministry of Health and Welfare, Health Promotion Administration
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