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

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• Weekend warriors engage in their workouts primarily over a few days, typically during the weekend, instead of spreading them out throughout the week.
• Research indicates that this concentrated exercise approach yields substantial health benefits similar to those of a traditional workout schedule.
• A successful fitness routine is one that fits your lifestyle. Embracing the weekend warrior approach can offer you flexibility in managing your workouts.

If you struggle to fit sufficient exercise into your weekday schedule, adopting the weekend warrior mindset might be the perfect way to re-energize your fitness journey.

The Centers for Disease Control and Prevention (CDC) recommends that adults aim for at least 150 minutes of moderate-intensity physical activity each week. For many, achieving this target might mean exercising for 30 minutes a day from Monday to Friday.

However, for individuals balancing various commitments—such as work, family, commuting, and school—exercising five days a week may feel overwhelming. This is where the concept of the weekend warrior comes into play: those who consolidate their physical activity into just a few days.

Whether you prefer hiking, participating in local sports leagues, or spending extended hours at the gym, the weekend can be an ideal time to enjoy yourself while still achieving your exercise goals.

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

“Achieving at least 150 minutes of physical activity each week is generally linked to better health and a lower risk of disease. The pivotal question is: do concentrated activity patterns deliver similar benefits as more frequent activity?” stated Shaan Khurshid, MD, MPH, a cardiac electrophysiologist at Massachusetts General Hospital and an advocate for weekend warriors.

“Our findings corroborate earlier studies, showing that both weekend warrior activity and regular exercise correlate with meaningful reductions in cardiovascular disease risk. More recently, we discovered that both weekend warriors and those who exercise regularly had a lower risk of over 200 diseases, with comparable benefits across the board,” he shared with Healthline.

The advantages of being a weekend warrior extend beyond cardiovascular health. A study published in the British Journal of Sports Medicine in October 2024 found that weekend warriors also enjoyed cognitive benefits.

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

In summary, it’s important to find ways to incorporate physical activity into your life, regardless of how you choose to do so.

“The evidence suggests that the total amount of physical activity is more critical than the specific pattern in which it occurs,” Khurshid noted.

Being a weekend warrior is less about following a specific trend or exercise regimen and more about carving out time in your busy life for physical activity.

No matter how you prefer to incorporate exercise into your routine, here are five tips to help you kickstart your fitness aspirations.

Create a Personalized Exercise Routine

According to Brad Donohue, PhD, a psychology professor and creator of The Optimum Performance Program in Sports (TOPPS) at the University of Nevada Las Vegas, being a weekend warrior is “about engaging in physical activity to the best of your ability in a fun and enjoyable way.”

Having worked with athletes from various backgrounds, Donohue emphasizes that the best routine is one tailored to your individual needs.

If your schedule doesn’t allow for weekday workouts but you love participating in sports on weekends, embrace that. Don’t feel pressured to conform to others’ routines.

“Just get out there and do the best you can within your unique circumstances,” Donohue advised.

Pay Attention to Your Body

Being a weekend warrior doesn’t require you to be an elite athlete, but it does involve putting more stress on your body in a shorter timeframe. Therefore, it’s essential to consider your own fitness level and medical history.

Khurshid noted that his research found no link between weekend warriors and an increased risk of musculoskeletal injuries. Nonetheless, exercising with caution is prudent.

“It’s wise to listen to your body and employ common sense. I wouldn’t recommend trying to fit in 150 minutes of exercise all in one Saturday. Instead, it’s better to gradually increase your activity while being mindful of your body’s signals,” he advised.

Involve Friends and Family

Donohue suggests that anyone starting a new fitness routine should consider involving friends and family.

“How can you motivate someone to engage in physical activity? The secret lies in including family and friends, making shared activities enjoyable. Our research showed that the more family members involved, the higher the engagement and participation, leading to better outcomes,” he explained.

Gathering friends or family for group workouts or weekend sports can create opportunities for bonding, fun, and, of course, exercise.

Avoid Focusing on Outcomes

As you embark on your new routine, it may feel instinctive to concentrate on specific outcomes, such as weight loss.

Donohue cautions against an outcome-driven mindset, as it can lead to burnout. Instead of fixating on achieving a certain weight or winning, he recommends finding joy in the process and celebrating even minor accomplishments.

He stresses the importance of approaching exercise with a positive mindset. Simply going for a walk and finding satisfaction in that can be more rewarding and sustainable in the long run. The goal is to enjoy the activity rather than placing unnecessary pressure on yourself.

Additionally, while staying active is essential, it’s also crucial to reduce sedentary behavior. Even if you’re exercising regularly, too much sitting can negatively impact your health. Research indicates that prolonged sedentary time is associated with a higher risk of cardiovascular diseases, even among those who meet recommended activity levels.

So, keep moving and stay active, but also be conscious of how much time you spend sitting. By striking a balance between physical activity and minimizing sedentary behavior, you can enhance your overall health and well-being in the long run.