Can I lose weight by exercising just two days over the weekend?

If you find it difficult to find time to exercise regularly, consider working out for just two days on the weekend. Experts at WebMD, a US medical website, say that one or two days of intensive exercise are just as effective as working out all week.

 

◇Various research results

 

Several studies have shown that exercising just once or twice a week is as effective as exercising regularly throughout the week. A research team at Fuwai Hospital in China analyzed 9,629 people who exercised only on weekends and those who exercised regularly. The results showed that exercising on weekends was just as effective for fat loss as exercising throughout the week. A US study analyzing 89,573 people found that those who exercised on weekends had a lower risk of heart attack, stroke, and heart failure than those who did not. A study of 351,000 adults found no difference in the risk of premature death between those who exercised on weekends and those who exercised three or more times a week.

◇Thanks to intensive, high-intensity exercise

 

Most studies have shown that people who exercise on weekends exercise more intensely and for longer periods of time than those who exercise throughout the week. Peter Hall, a professor of public health at the University of Waterloo, said, "Our analysis shows that weekend exercisers meet or exceed the recommended amount of exercise, exercising an average of more than two hours per session." Kimberly Dawson, a professor of sport and exercise psychology at Wilfrid Laurier University, said, "Brief bouts of exercise increase levels of stress hormones called catecholamines and stimulate blood flow, which helps the body burn more fat."

 

◇The key is not frequency, but amount of exercise

 

Experts recommend meeting your exercise goals if you have one. If you're looking to lose weight, aim for 60 to 90 minutes of physical activity per day, the recommended amount for weight loss. If you don't have time to exercise throughout the week, you can meet the recommended amount whenever you can. The key is to exercise harder and longer than those who exercised throughout the week. Dr. Kimberly Dawson suggests, "Move as much as possible during the week, and enjoy longer workouts on the weekends if your schedule allows."

 

 

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I have little time to exercise on weekdays.

Stretching and

 

Just walking ten thousand steps lol

 

It helps if you do it seriously on the weekend.