If it's difficult to find time to exercise regularly, how about exercising just for two days on the weekend? Experts from the American medical website WebMD say that intensive exercise for 1-2 days can be just as effective as exercising throughout the entire week.

◇Various research findings

Several studies have shown that exercising only 1 to 2 times a week can be as effective as exercising regularly throughout the week. A research team from Puwai Hospital in China analyzed 9,629 people who only exercised on weekends and those who exercised regularly. As a result, exercising on weekends was as effective as exercising throughout the week in reducing fat. In a study analyzing 89,573 people in the United States, those who exercised on weekends had a lower risk of developing heart attacks, strokes, and heart failure compared to those who did not. A study involving 351,000 adults found no difference in the risk of early death between people who exercised on weekends and those who exercised three or more times a week.

Thanks to intensive high-intensity exercise

In most studies, people who exercise on weekends tend to have higher intensity and longer exercise durations than those who exercise throughout the weekdays. Peter Hol, a public health professor at Waterloo University in the United States, said, "According to analyzed research, people who exercise on weekends meet or exceed the recommended exercise amount, exercising an average of over two hours at a time." Kimberly Dawson, a professor of sports and exercise psychology at Wofford College in the United States, stated, "Short-term exercise increases the levels of stress hormones called catecholamines and promotes blood circulation, which helps the body burn more fat."

◇The key is not frequency but amount of exercise

Experts recommend meeting the exercise guidelines if you have fitness goals. If you want to lose weight, engage in 60 to 90 minutes of physical activity daily, which is the recommended amount for weight loss. If you don't have time to exercise all week, you can meet the guidelines during the times you have available. The key is to exercise more intensely and for longer periods than those who exercise throughout the week. Dr. Kimberly Dossen said, "Move as much as possible during the weekdays and enjoy longer workouts on the weekends whenever your schedule allows."

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I hardly have any exercise time on weekdays, even if it's just an excuse.

Stretching and

Just walking 10,000 steps lol

Doing it seriously over the weekend really helps.