Here's How Often You Should Actually Work Out: New Research

fitness

by Nadine Denino

Rest easy, weekend warriors.

Going to the gym once or twice a week may be enough to reach your fitness goals, according to new research.

A new study published in the journal Obesity found that busy people who often cram activities into their free time on the weekends can lose just as much weight as those who exercise regularly.

The key, researchers say, is that you need to meet the recommended exercise goals.

The World Health Organization recommends 150 minutes of moderate exercise or 75 minutes of vigorous physical activity per week, but with the busyness of modern life, many find it difficult to carve out time to exercise each day. people feel.

Zhang Lihua, a medical scientist at Peking Union Medical University and one of the study authors, said the findings are good news for office workers and people who sit for long hours throughout the day.

“These people are struggling to restructure their daily exercise schedule to compensate for the risks of a sedentary lifestyle, but they have less free time to go to the gym,” she says. “Our research may provide them with another option to stay healthy.”

The authors say the new study is the first to analyze how physical activity patterns affect “objectively measured” adipose tissue mass, suggesting that training frequency doesn't actually matter. He said he discovered that.

“There is value in encouraging the Weekend Warrior pattern for those who cannot meet the frequency recommended by current guidelines,” Chan added.

According to Chan, good activities for weekend warriors include mountain climbing, hiking, cycling, and running.

Researchers used data from the National Health and Nutrition Examination Survey, which detailed the exercise habits of more than 9,600 participants between the ages of 20 and 59 from 2011 to 2018. Whether you exercise regularly or limit your activity to the weekends, both lose belly and body fat, have slimmer waist circumferences, and a healthier BMI.

Dr. Beverly Chan, assistant professor of clinical medicine and obesity expert at Weill Cornell Medical College in New York, was not involved in the study, but the data shows that weekend warrior workouts are more intense and last longer. This has been shown to be more effective and, as a result, to further lower abdominal fat.

But she says this study should inspire busy people to get moving, no matter the pace.

“This study reaffirms the old adage about physical activity and health: Any activity is better than no activity,” said Chan. “But most importantly, people should be active in a way that fits their lifestyle.”