Don’t you have time to train every day? Quiet, you’re not alone. In an accelerated world, finding daily space to exercise may seem an impossible mission. However, a new study published in Jama Internal Medicine offers an encouraging perspective: performing moderate or vigorous physical activity only one or two days a week can provide benefits comparable to the daily exercise, provided certain conditions are met.
Researchers analyzed the habits of more than 9,000 people in the United Kingdom, grouping them into three categories: who did not exercise, who distributed it throughout the week the calls regular assets and those who concentrated their activity in one or two days known as weekend warriors.
The results were surprising: the weekend warriors reduced the risk of death by cardiovascular diseases, cancer and other causes almost in the same proportion as regular assets, as long as they would reach at least 150 minutes of moderate or 75 vigorous activity A week, as recommended by international health authorities.
What counts as a moderate or vigorous exercise?
Moderate: Fast walk, dance, soft cycling, active gardening.
Vigorous: Run, HIIT.
The key is in intensity and total volume, not necessarily in frequency.
Why does it work?
The body responds positively to physiological stress of the exercise whenever the right stimulus is given. One or two intense sessions per week can trigger adaptations similar to those of a more frequent training, especially in people who come from a sedentary lifestyle.
In addition, grouping the exercise in a few days facilitates adhesion in occupied people, which in the long term improves constancy.
The necessary precautions
Of course, some aspects must be taken into account:
- Adequate heating and cooling to avoid injuries.
- Do not pass from zero to one hundred: if you have not exercised in a long time, it starts in moderation.
- Consult with a health professional if you have chronic diseases or risk factors.
If you can only train 1 or 2 days per week, these are the keys for your routine to be effective:
- It points to 150 minutes per week (moderate) or 75 (vigorous).
- Make sessions of at least 30-45 minutes, including warming and cooling.
- The types of exercise varies: Cardio mix with muscle strength to obtain better benefits.
- Do not forget rest and recovery, especially if you concentrate the activity.
This study presents another conclusion, which there are no excuses to do physical exercise. Train little, but with intelligence and intensity, It is also an investment for your health. The body does not necessarily need to move it every day, but you give it weight reasons to stay strong.
So, if you only have time on Saturday and Sunday, make me count!
