Do you only work on weekends? Follow these tips to stay fit and healthy | health news

Middlesbrough (UK): Most of us know we need to do more. However, finding time to exercise is often easier said than done. For most people, the only time we have to exercise is on the weekends. The good news is that so-called “weekend warriors” — people who only exercise two days a week — still appreciate the health benefits that come from regular exercise, even if their workouts are only stacked on the weekend. But it’s important to make sure you’re doing the right kind of exercise to get the most out of these training sessions.

Cardio or resistance exercise?

There are two main types of exercises that everyone should do. The first is cardio, which of course refers to aerobic exercise, such as walking, jogging or cycling. The heart is useful for preventing and even treating a number of chronic health conditions, such as high blood pressure, type 2 diabetes, and cardiovascular disease. The second is resistance exercise, which includes any activity that requires the body or a particular muscle group to work against an external force – such as weightlifting or Pilates.

Resistance exercise is good for bone health and can improve muscle strength, size, or endurance. It also slows down the rate of bone and muscle loss during aging. Resistance exercise can also be beneficial for controlling body weight, blood pressure, and type 2 diabetes.

Since both types of exercise have different benefits, it is important to do a combination of the two for good health and fitness. But with so much time only on weekends, the idea of ​​squeezing both can seem a little tricky.

For cardio, high-intensity interval training (HIIT) is especially suitable for weekend warriors. HIIT produces similar cardiovascular health benefits as jogging for 30 minutes, but in a much shorter time. Studies have shown that doing four to seven bouts of intense one-minute exercise, followed by 60-75 seconds of rest, can improve physical fitness and wellness. So in theory, as little as eight minutes of HIIT might be beneficial for cardiovascular health. But to get the most out of your session, it’s important to do HIIT alongside resistance exercise.

There are two main types of resistance exercises. The first type is multi-joint exercises (such as the squat or bench press), which are effective for increasing strength. Single-joint exercises (such as the biceps exercise) are most effective when trying to increase the size of a specific muscle group. The exercises you do will depend greatly on your goals. If your goal is fat loss, multi-joint exercises may be best because they burn more calories because they use more muscle.

Likewise, the order of exercise is important. If your goal is to increase muscle size, performing single-joint exercises before multi-joint exercises that use similar muscle groups may hinder your progress. If you want to build strength, the order of your exercises doesn’t seem to matter.

For general health and fitness, it is best to combine upper and lower body exercises that target major muscle groups (chest, shoulders, back, hips, legs, arms, and core). For each muscle group, aim to do eight to 12 repetitions of the exercise for one to three sets, resting two to three minutes between sets and exercises. You should aim to lift a weight that is challenging (but not too difficult) for your target repetition range.

If you want to save more time in the gym, try Big Groups. Perform a selected exercise from 8 to 12 repetitions, and then go directly to the second exercise. Rest for one to two minutes before repeating for your remaining sets. This method works best when the exercise targets different muscle groups.

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Design your own workout

How you organize your weekend workout will largely depend on your preferences, your goals, and how much time you have. No matter what you do, be sure to include a good dynamic warm-up to avoid injury. If your focus is on improving or maintaining your overall health and fitness, mix them up. You may want to include HIIT cardio training followed by a mix of resistance exercises that focus on the upper body on your first day.

The next day, you may want to start with some continuous low-impact aerobic exercise (such as riding a bike) followed by some lower-body resistance exercise. Each week try to introduce some new exercises or switch exercises each week – eg using different forms of squats (eg bar squats one week and sumo squats the following week).

If you find it difficult to put everything in one sitting, spread it out throughout the day. Try walking, jogging, or biking in the morning, then focus on resistance training later in the day. It is important to find something that works for you and fits your lifestyle so that these exercises become a lifelong habit.

For fat loss, HIIT has been suggested as a magic ring. But remember that increasing your muscle mass leads to a higher resting metabolic rate, which means you burn more calories at rest. So be sure to include large, multi-joint exercises that target more muscles, such as squats or benches to promote fat loss.

Of course, the more exercise you do throughout the week, the more health benefits you are likely to see. Just make sure that when you’re doing your exercises, you’re only doing as much as your body can tolerate to avoid injuries – and make sure you’re warming up adequately.

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