I am usually too busy with work to have time for exercise. Can it be effective to make up for it with exercise on the weekends?

Life is movement

The benefits of exercise are well known to everyone

But the most difficult thing about "sticking to exercise"

Nothing is more

persist in!

For office workers

There are always ten million reasons for working days

Interrupting exercise plans:

Can't get up, have to work overtime, company team building, too tired

…

But if you are too busy on weekdays to exercise,

Can weekend exercise help?

Let’s watch together

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1. Exercise only on weekends.

It really works!

A study published last year in the academic journal Circulation showed that concentrating the World Health Organization's recommended 150 minutes of moderate to vigorous-intensity exercise per week for adults on weekends could reduce the risk of 264 diseases, and the effects achieved were similar to those of a dispersed exercise pattern throughout the week.

With the cooperation of 89,573 participants, the researchers analyzed the relationship between exercise patterns and the incidence of 678 diseases.

Based on exercise habits, the researchers divided the subjects into three categories: an inactive group (150 minutes of exercise per week); a regular exercise group (≥150 minutes of exercise per week, evenly distributed throughout the day); and a weekend exercise group (≥150 minutes of exercise per week, but concentrated within 1-2 days).

The results of the study show that exercise not only has a significant positive impact on our current physical health, but also has wide-ranging benefits in reducing the risk of future disease.

But surprisingly, when the regular exercise group was compared with the weekend exercise group, no significant difference was observed between the two. In other words, whether you exercise every day or cram in on the weekends, as long as the time is up to standard, the health benefits you get are actually similar!

Adults (18-64 years old)

Image source: World Health Organization

2. "Shock Wave" and "Excessive Movement"

How to distinguish?

In addition to insufficient exercise, some people may also make mistakes such as sudden exercise and excessive exercise. In judging excessive exercise, some people also have the following misunderstandings:

1. Ordinary people don’t overtrain

As long as the training volume is close to the limit for a long time and the recovery cannot keep up, ordinary people may also face the problem of overtraining. Everyone's physical fitness, athletic ability, recovery conditions, and adaptability to high-intensity training are different. The training volume of professional athletes cannot be used as a reference value for overtraining.

2. Exercising too much will lead to overtraining

There are two prerequisites for overtraining: excessive training and insufficient recovery. Mental stress, poor condition, lack of sleep, irregular meals, insufficient rest after exercise, etc., will all affect the body's recovery and athletic ability. In the state of insufficient recovery, overtraining may occur even if the amount of exercise is the same as usual or slightly less.

3. Signs of overtraining are obvious

Overtraining is a gradual process, and related symptoms can range from mild to severe, so much so that when some signs begin to appear, many people don’t realize they are overtraining.

▲Image source: Internet

Correct exercise can boost your spirit and improve your physical fitness . If you have poor sleep, persistent fatigue, mood swings, and decreased physical fitness after exercise, it means you may be facing overtraining. In addition, you can also judge whether you are overtraining based on the length of time it takes to fully recover (referring to the complete disappearance of fatigue and injuries after training, and the restoration of normal sports performance and physical fitness level).

Generally speaking, a full recovery time of less than 1 week is considered normal training intensity, 1-2 weeks indicates slightly excessive training, 2-4 weeks means obvious overtraining, and more than 4 weeks is severe overtraining.

Don’t underestimate the importance of “fragmented” movement!

Life lies in movement,

Incorporate exercise into your daily life.

To be able to better and lastingly

Good for our health!