5 Ways to Get Started with Weekend Warrior Workouts – Casson Living – World News, Breaking News, International News

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• Weekend warriors complete their exercise in concentrated bursts over the weekend instead of spreading it out over the week.
• Research indicates that this approach yields significant health advantages similar to those seen in traditional exercise schedules.
• The best exercise routine is one that fits your lifestyle. Weekend warriors enjoy the flexibility of being active on their own terms.

Struggling to fit exercise into your busy weekday schedule? Embracing the weekend warrior lifestyle might be the perfect solution to kickstart your fitness journey.

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity physical activity each week. For many, this can be easily achieved with 30 minutes of activity five days a week.

However, for those balancing work, family, commuting, school, and other commitments, fitting in five workout days may be unrealistic. That’s where the weekend warrior approach comes into play—people who pack all their physical activity into just a couple of days.

Whether you prefer hiking, joining local sports leagues, or hitting the gym for an intensive session, weekends offer an excellent opportunity to enjoy yourself while meeting your exercise needs.

Research shows that weekend warriors experience many of the same health benefits as those who engage in regular weekly exercise.

“Achieving a minimum of 150 minutes of physical activity weekly is linked to better health and lower disease risk. A crucial question is whether concentrated activity yields benefits similar to a more regular exercise schedule,” stated Shaan Khurshid, MD, MPH, a cardiac electrophysiologist at Massachusetts General Hospital, who has studied weekend warriors.

“Our findings align with previous studies, showing that both weekend warrior activity and consistent exercise significantly reduce cardiovascular disease risk. More recently, we discovered that both activity patterns were associated with lower risks of over 200 diseases, showing similar benefits across the board,” he shared with Healthline.

The advantages of being a weekend warrior extend beyond just heart health. An October 2024 study in the British Journal of Sports Medicine highlighted that weekend warriors also enjoy mental health benefits.

This study, which involved over 75,000 participants, revealed that weekend warriors had a notably lower risk of developing dementia, Parkinson’s disease, depression, and anxiety compared to individuals who exercised less than 150 minutes weekly.

In essence, the key takeaway is to engage in physical activity whenever and however you can.

“Research indicates that the total volume of physical activity is what truly counts, rather than how it’s distributed throughout the week,” concluded Khurshid.

Being a weekend warrior doesn’t hinge on a specific type of exercise or trend; it’s all about carving out time in your life to stay active.

Regardless of how you choose to remain active, here are five practical suggestions to help you kickstart your fitness goals.

Create a personalized exercise routine

Brad Donohue, PhD, a psychology professor and the creator of The Optimum Performance Program in Sports (TOPPS) at the University of Nevada Las Vegas, shared with Healthline that being a weekend warrior means “engaging in physical activity that is enjoyable and tailored to your abilities.”

Donohue, who trains UFC fighters, Cirque du Soleil performers, and athletes at all levels, emphasized that the best routine is the one that suits you best.

If weekday workouts aren’t feasible for you but you love participating in sports over the weekend, embrace that passion. Avoid worrying about what others do.

“Simply do the best you can for your unique situation,” advised Donohue.

Listen to your body

Being a weekend warrior doesn’t require elite athleticism, but it does involve putting significant physical stress on your body in a short timeframe. It’s essential to consider your personal fitness level and health history.

Khurshid noted that their research found no link between weekend warriors and an increased risk of musculoskeletal injuries. Still, it’s wise to approach your workouts with caution.

“It’s crucial to listen to your body and apply common sense. Instead of attempting to squeeze in 150 minutes of exercise all at once on Saturday, gradually increase your activity levels while paying attention to how you feel,” he advised.

Involve friends or family

Donohue encourages anyone starting a new fitness routine to bring friends and family along for the journey.

“How can you motivate someone to be active? The secret is to involve family and loved ones in shared activities to make it enjoyable. Our research shows that involving more family members leads to increased engagement, participation, and better outcomes,” he said.

Consider organizing group workout sessions or weekend sports events with friends or family to strengthen your bonds while getting active together.

Avoid fixating on results

As you embark on your new fitness journey, it’s easy to focus on specific outcomes, such as achieving a target weight.

However, Donohue cautions against outcome-based thinking in physical activity, as it can lead to burnout. Instead of obsessing over results, focus on enjoying the process and appreciating even minor accomplishments.

He emphasizes maintaining a positive attitude towards exercise, suggesting that simply going for a walk and feeling satisfied with that can be more rewarding and sustainable. The key is to derive joy from the activity itself rather than imposing undue pressure to meet certain goals.

In addition to staying active, it’s vital to minimize sedentary time. Excessive sitting, even when you exercise regularly, can harm your health. Studies have shown that prolonged periods of inactivity are linked to higher cardiovascular disease risks, even among those who reach recommended activity levels.

Therefore, keep moving and stay engaged, but also be conscious of how much time you spend sitting. Striking a balance between physical activity and reducing sedentary behavior can significantly enhance your overall health and well-being in the long run.