The Weekend Warrior: The Health Benefits of Concentrated Physical Activity

2023-11-20 16:14:07

Many people look dragged by the whirlwind of everyday life to such an extent that they are unable to find space in their schedule for a physical routine of greater or lesser intensity. Aspects such as work, children, studies, caring for dependent people and a wide variety of other obligations of various kinds keep them trapped in a vicious cycle from which it is difficult to escape. There is always something to do before practicing a bit of sport. Better or worse, but there is always something.

Well then, A study by researchers from the Massachusetts General Hospital (USA) highlights that concentrating physical exercise in one or two days was associated with a lower risk of suffering serious episodes related to cardiovascular health. Ignoring the fact that any level of activity is better than a sedentary lifestyle, it is interesting that alternative strategies to adhere to physical exercise that is backed by science.

The pattern of “weekend warrior”, as the authors of the work have named this profile of a person who might very well be you, associate the time of physical activity with the period of the week in which it is assumed that the majority of people do not work or have more time for themselves . Although like everything, this is also relative.

In any case, the World Health Organization recommends at least 150 minutes of moderate to vigorous physical activity per week for overall health, but it is true that it is not entirely clear whether concentrating such exercise can provide the same benefits as more evenly distributed activity.

“Our analysis represents the largest study addressing this issue“, says lead author Shaan Khurshidprofessor at the Demoulas Center for Cardiac Arrhythmias at MGH, who and colleagues examined data from 89,573 individuals in the UK Biobank prospective study who wore wrist accelerometers that tracked their total physical activity and time spent at different intensities over a full week.

Among participants, 33.7 percent were inactive (less than 150 minutes of moderate to vigorous physical activity per week), 42.2 percent were active weekend ‘warriors’ (at least 150 minutes with at least half done over one or two days), and 24 percent were active-regular (at least 150 minutes with most of the exercise spread over several days).

Proven effectiveness: lower cardiovascular risk

And the surprise, although perhaps not so much, came when, following the pertinent adjustments, both physical activity patterns -the most sporadic or concentrated and the regular- were associated with lower risks of myocardial infarction (27% and 35% less, respectively) compared to inactive), heart failure (38% and 36% less than risk), atrial fibrillation (22% and 19% lower risk) and stroke (21% and 17% lower risk).

“Our findings suggest that interventions to increase physical activity, even when focused on one or two days a week, may improve cardiovascular outcomes“says Patrick T. Ellinor, chief of cardiology and co-director of the Corrigan Minehan Cardiology Center at MGH.

Interventions to increase physical activity, even concentrated ones, are good for health

However, the research team also plans to evaluate whether the “weekend warrior” regimen might be associated with reduced risk of a broader spectrum of diseases. Logic invites us to think yes although, as the authors indicate, complementary work is needed to determine this.

Of course, the most interesting thing regarding this study is that it confirms once once more that any activity level, regardless of the amount, is infinitely more advisable than remaining completely inactive. American research has focused on cardiovascular health, which is no small thing, but evidently the benefits of physical exercise go much further.

Its impact in reducing the risk of suffering from metabolic diseases, such as diabetes, or some types of cancer has been widely demonstrated, but it also improves respiratory function, intestinal function and even sexual function, as well as health. mental, muscular response, bone health and psychomotor aspects, and is a determining factor for calorie balance and weight control. So yes, concentrated exercise is likely to be noticeable on many levels as well.

Exercise at any age and of any type

And the best of all is that it is a recipe that adapts to anyone. It doesn’t matter if you are even over 40 or 50 years old, there are many types of exercise that can be perfectly adapted to your circumstances, just consult an expert who can guide you if in doubt. But in general terms, it is likely that you will easily find the one that works best for you with a little will. In the end it is regarding that you also enjoy and that physical work becomes a habit.

Activities such as running (or walking at a good pace if not), cycling or swimming never go out of style and are always a good way to incorporate physical exercise that is at least moderate (65-70 percent of maximum heart rate) . But they are not the only ones. You may prefer to go to the gym or surround yourself with machines and dumbbells at home to do some strength training – very beneficial as we age – although you can also opt for routines that include exercises with your own body weight such as burpees, push-ups, squats or planks.

You see that the options are many and varied regardless of the objective you set for yourself. You may just want to move a little to improve your health and prevent the risk of disease, or go further and gain muscle or lose weight. THaving a good purpose on the horizon is always motivating, although you should also keep in mind that diet matters a lot. If, in addition to becoming a weekend warrior, you complement it with a balanced diet like the Mediterranean, you will feel even much better.

And don’t underestimate the possibility of making small exercise pills during those days of the week when you are most overwhelmed. Go up and down stairs instead of using the elevator, travel by bicycle or walk to work, climb slopes, play with the children (at their own pace), carry the shopping or clean the home, among other activities. everyday life, can also make a difference. It all adds up. Nothing is exclusive.

Alvaro Piqueras He is an expert in sports and in the last five years he has specialized in fitness, nutrition and other health topics. Try to stay up to date with new research and trends in the fields you master to be able to rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or scientific findings that can improve the physical and mental well-being of people like you.

He began his career in local and regional media in the land of Don Quixote, specifically in Albacete. From there he made the leap to national media following an enriching time at a wonderful independent agency named following a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.

Hence, he pursued his dream of working for one of the country’s main publishing groups such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, addressing countless topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for large brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.

As it might not be otherwise, he confesses to being a lover of sports and from a very young age he has tried disciplines as diverse as athletics, football, basketball, tennis, cycling or swimming. Sometimes he is feeling the adrenaline of the competition, and other times he is simply enjoying the benefits of physical activity. He has now taken up functional exercises and boxing because he is certain that the bag is incapable of hitting him back.

Graduated in archyde news and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Lately he has delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes following 20 years of experience in the communication sector.

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