Is weekend-only exercise as effective as regular exercise throughout the week? Research shows that weekend-only exercise can be as effective as regular exercise. According to a study by Dr. Gary O’Donovan’s team at the University of Leicester, which observed 9,420 adults aged 40 and over who exercised for more than 150 minutes a week, the group that exercised only on weekends had almost the same level of reduced cardiovascular disease mortality risk as the group that exercised daily.
In other words, even if you exercise only on weekends, it can be as beneficial to your health as regular exercise. This is great news for those with busy schedules. According to the study, people who exercised only on weekends had a 40% lower risk of dying from cardiovascular disease, which is almost the same as those who exercised daily.
Here are some scientific methods to increase the efficiency of weekend workouts for those who find it difficult to find time to exercise during the weekdays.
1. Fast Music: The Secret to Boosting Exercise Energy
Listening to fast music while exercising can reduce the perceived pain of exercise while consuming more energy. Research shows that athletes pedal faster when listening to fast music at around 120~140bpm. Auditory stimuli such as fast beats and loud sounds activate the sympathetic nervous system, increasing the metabolic rate and thus improving exercise efficiency.
For example, listening to fast-tempo music helps you naturally follow the rhythm of the exercise, allowing you to concentrate more and engage in more intense exercise. This is particularly effective for aerobic exercises such as running, cycling, and HIIT (high-intensity interval training).
2. Chewing Gum: Increasing Heart Rate and Calorie Consumption
Chewing gum while exercising can enhance metabolism and increase heart rate, allowing you to burn more calories even with the same amount of exercise. According to a study by Waseda University in Japan, the group that chewed gum while exercising recorded higher heart rates and calorie consumption. Chewing gum is a simple action that can significantly enhance exercise efficiency.
Chewing gum works the jaw muscles, which activates overall metabolism. In particular, chewing gum while walking increases heart rate and burns more calories. This simple method is easy for anyone to implement and requires no additional equipment or preparation, making it highly accessible.
3. Nordic Walking: Joint-Friendly and Effective Exercise
If you are taking a walk as part of your weekend exercise, try ‘Nordic Walking,’ which involves using poles to push off the ground as if skiing. Nordic Walking provides high exercise effectiveness despite being a relatively low-intensity exercise. It also places less strain on the joints, preventing injuries to the knees or back. According to a study by the University of Ottawa, the group that performed Nordic Walking showed the best results in the ‘6-Minute Walk Test’.
This suggests that Nordic Walking can be more effective than high-intensity interval training (HIIT) or moderate-intensity continuous training (MICT). Nordic Walking is a full-body exercise that uses both the upper and lower body, which is very beneficial for balanced muscle development and fitness improvement.
4. Post-Exercise Consumption: Benefits of Salmon and Ginger
To enhance the effectiveness of exercise, what you consume after exercise is also important. A representative example is salmon and ginger. Salmon is rich in protein, which helps in muscle re-synthesis, and vitamin D, which is effective in muscle building. Ginger helps alleviate post-exercise pain. The gingerol and shogaol compounds in ginger reduce muscle soreness caused by exercise.
Additionally, drinking milk within an hour after exercise can promote muscle building. These foods help you recover quickly after exercise and prepare better for the next workout.
Conclusion
The fact that weekend-only exercise can be as effective as regular exercise throughout the week gives great hope to busy modern people. Through various methods to increase the efficiency of weekend workouts, we can maintain and improve our health even within limited time.
Scientific evidence shows that weekend workouts are very beneficial for cardiovascular health and provide almost the same health benefits as regular exercise throughout the week. This is a great comfort for those who only exercise on weekends or have limited time to exercise due to a busy schedule.
Using fast music reduces the pain of exercise and activates metabolism, burning more calories. The rhythm and beat of the music naturally improve our exercise rhythm and efficiency. By utilizing these points, we can make exercise more enjoyable and effective.
Chewing gum is a simple yet effective way to increase heart rate and metabolism during exercise, allowing you to burn more calories. It is an easy method to apply without additional equipment or cost, and Nordic Walking is a joint-friendly and effective full-body exercise. It helps in balanced muscle development and fitness improvement, making it an ideal exercise for those who enjoy weekend walks.
Post-exercise nutrition is a crucial factor in maximizing exercise effectiveness. Salmon and ginger are effective in muscle re-synthesis and pain relief, respectively, and drinking milk within an hour after exercise can promote muscle building. By appropriately consuming these foods, you can recover quickly after exercise and prepare for the next workout.
In conclusion, weekend workouts can be sufficiently effective, and making a few small changes can maximize their benefits. By utilizing scientific strategies and making the most of your weekend exercise time, you can maintain health even in a busy lifestyle. Consistently practicing weekend workouts can help us maintain a healthy and vibrant life.
