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We know how important it is to exercise, and that it is ideal to do it regularly, but it is not always possible. Today, between work, family and multiple obligations that arise during the day, many of us have to settle for running or going to the gym only on weekends. Is there any benefit? So cheer up, because concentrate training hours on weekends due to convenience or lack of time, it benefits longevity to the same extent as if you train two or three times a week.
The World Health Organization (WHO) recommends that adults aged 18 to 64: engage in moderate aerobic physical activity for at least 150 to 300 minutes per week or vigorous aerobic physical activity for at least 75 to 150 minutes per week. According to a study published last July in JAMA Internal Medicineand is led by Mauricio dos Santos, MSc (Federal University of São Paulo, Brazil) performing physical activities is only on weekends just as well as spreading it over the week.
For the study, Professor Dos Santos and colleagues recruited 350,978 adults without chronic diseases (mean age 41.4 years and 50.8% women) and divided them into two groups based on whether or not they did the recommended weekly physical activity. Those who met the WHO recommendations for physical exercise were further divided into two other groups: those who were active only one or two days a week and those who played sports three or more days. So in the end there were three groups: “inactive”, weekend athletes and those who train regularly.
Interestingly, participants who exercised more than two days a week had average physical activity of 420 minutes per weekwhile those in the group who were active for only two days had an average weekly physical activity 240 minutes a weeksignificantly more than the minimum 150 minutes recommended by the WHO.
The study showed that compared to “inactive” participants, both weekend athletes and regular exercisers had lower all-cause mortality rates. They also had a lower risk of cardiovascular disease. The study suggests that the type and total amount of exercise is what counts, not the number of sessions completed.
“Adults who engage in 150 minutes or more of moderate physical activity (or 75 minutes of vigorous activity) per week may experience similar health benefits, regardless of whether the sessions are spread throughout the week or focused on a single weekend,” the study authors note.
The key message of this study is that doing some physical activity is better than doing nothing. So if you can only train on the weekends, you’ll probably be in better health than someone who doesn’t exercise regularly. But the more physical activity you do, the better. Up to a point: If you exceed four times the amount of exercise recommended by the WHO and overtrain, many of the benefits of exercise are lost and can endanger your health.
By the way, WHO also recommends performing Andmoderate or more intense muscle strengthening activities exercise all major muscle groups two or more days a week because such activities provide additional health benefits. The best for a longer, healthier, more beautiful and better quality life: be physically active every day. Do yoga, run or swim. Or if you don’t like running or your knees won’t let you, try HIIT, Barre or Pilates workouts. Everything counts, and if you don’t have time, practice at least during the weekend.
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