"Weekend Warrior Workouts Are Just as Effective"

 

"Weekend Warrior Workouts Are Just as Effective" – 150 Minutes a Week Reduces Mortality Risk

 

 

1. Weekend-Only Workouts Can Be Just as Beneficial

According to a new study published in the Journal of the American Heart Association, exercising only on weekends can offer health benefits similar to working out consistently throughout the week. The study, conducted by Dr. Zhaohui Li's team at Southern Medical University in Guangzhou, China, tracked 93,000 UK adults aged 37 to 73 over an 8-year period.

 

2. Weekend Exercisers See Up to 32% Lower Risk of Death

 

The data revealed that 42% of participants exercised mostly on weekends, 24% spread their workouts throughout the week, and 34% did not exercise at all. Weekend exercisers had a 32% lower risk of death from all causes, a 31% lower risk from cardiovascular disease, and a 21% reduction in cancer-related deaths — comparable to those who exercised regularly.

 

3. “Total Exercise Time Matters More Than Frequency”

Professor Li emphasized that daily exercise isn’t necessary for health benefits. “As long as you perform at least 150 minutes of moderate-to-vigorous exercise per week, it doesn’t matter if it’s done all at once or spread out — it will help reduce the risk of cardiovascular disease, cancer, and other causes of death.” This finding offers hope to those who can only find time to work out on weekends.

 

 

4. Experts Warn Against Overexertion and Injury

 

 

However, Dr. Keith Diaz from Columbia University cautioned that those who cram workouts into one or two days may have a higher risk of musculoskeletal injuries. He advised against trying to do 150 minutes in one session. Warm-ups, stretching, and listening to your body are crucial. The UK's NHS also recommends at least 150 minutes of moderate or 75 minutes of vigorous exercise weekly for optimal health.