Making the Most of Your Weekend Workouts
For many, weekdays are a whirlwind of work, family commitments, and endless to-do lists. Squeezing in an hour-long workout can feel like climbing Mount Kilimanjaro. But what if you could dedicate a sizable chunk of time on weekends to get in shape? This approach to fitness, often termed “weekend warrior” status, is gaining popularity.
While daily exercise has its perks, dedicated weekend workouts can still deliver impressive results, with evidence suggesting equivalent cardiovascular benefits for those with busy schedules.
Could You Be a Weekend Warrior?
Meet Aditya, a research analyst who eagerly anticipates weekend workouts as a welcome respite from his demanding workweek.
Like many ,” I look forward to my workouts on Saturdays and Sundays. I prioritize them since weekdays are just too hectic,” says Aditya.
The reasons are numerous – challenging deadlines at work, family commitments, and the need to unwind. So how can you maximize those precious weekend hours?
Strategies for Successful Weekend Workout Regimes
A consistent 150 minutes of activity per week, dispersed across days or concentrated over the weekend, is crucial, as recommended by experts such as Dr. Zeynep Zehra Gumus, Specialist Internal Medicine.
Aim for the daily step target of 7,000-10,000 steps. Mix brisk walking with cardio sessions or rigorous activities like running.
Sarah Lindsay, a former Olympian and founder of the ROAR fitness centre, emphasizes tailoring your workout to your schedule and goals. “Whatever your routine is, your body will adapt,” she explains.
Dining In weekends, be mindful of calories taking care not to indulge excessively on inactive days. Load up on carbs around your workout days to fuel the sessions. On off days, adjust your macronutrient intake, focusing more on protein and healthy fats
Potential Risks and How to Manage Them
Overloading your muscles can contribute to injuries,
Always listen to your body. Begin gradually, increasing intensity and duration slowly. Don’t defy your body’s signals.
Dr. Gumus highlights the risk of muscle strains, joint injuries, and overuse injuries when sudden, intense workout routines.
A gradual approach and adequate rest are crucial. Listen to your body and take rest days to ensure smooth and
Hen ri Miss
Mild muscle soreness is normal after a good workout, but persistent pain could signal an overuse injury. Deepesh KV learned this the hard way, overdoing badminton for several years before suffering sports-related injuries.
He would clock in four to five hours of intense badminton most weekends
Now Deepesh varies his routine. Running on the beachfront one day, hitting the gym for strength training and cardio on another, ensuring a proper balance. He now understands that recovery is key.
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Nutrition is crucial for weekend warriors.
Consider weekend warriors. Aim for a balanced diet throughout the week with sufficient protein, proper hydration, and carefully timed macronutrients. Dr. Gumus suggests prioritizing protein post-workout to aid muscle recovery. Stay hydrated throughout the week, not just on workout days.
Benefiting from a Structured Work Out*
Recent studies indicate that consistent weekend regimens can be as effective
And supports your overall health.
Incorporating cardio like running, cycling, making sure to mix in strength training twice
