Contents:
- Medical Video: How Many Times a Week Should You Workout (3 or 7) | How often should you lift weights & do cardio?
- Just weekend exercise, is it the same effect on health?
- It's okay if you only have time to exercise at weekends, but ...
Medical Video: How Many Times a Week Should You Workout (3 or 7) | How often should you lift weights & do cardio?
Sports on weekends with your partner, best friend, or other friends are indeed more pleasant. As we know that exercise and physical activity are important things to do after every person to maintain their health. But what happens if you are too busy so you rarely exercise then just do sports at the weekend? Can sports be done on weekends? Or should exercise be done every day?
Just weekend exercise, is it the same effect on health?
According to the Center for Disease Control and Prevention, a routine exercise will reduce the risk of various degenerative diseases, such as diabetes mellitus, coronary heart disease, stroke, and various other chronic diseases. However, a study has proven that exercising only on weekends can also reduce all of these risks.
The study, published in the journal JAMA Internal Medicine, examined how effective the duration of exercise is to prevent all attacks of chronic diseases. Then the researchers invited as many as 64 thousand adults to become participants in this study. The 18-year study by experts from the University of Sydney and Loughborough University asked participants to fill out a questionnaire containing about when they exercised and what type of exercise they often did.
Then at the end of the study it was found that groups of people who exercise on weekends alone had a 41% lower chance of experiencing various heart diseases, compared to groups of people who did not engage in physical activity and have sedentary lifestyles. In addition, the risk of cancer also declined by 18% in people who exercise on weekends - or spend one or two days - than people who are not active.
It's okay if you only have time to exercise at weekends, but ...
Actually, in accordance with the recommendations of the World Health Organization and the Indonesian Ministry of Health, physical activity must be carried out by adults (19-64 years) as much as 30 minutes per day and carried out at least 5 days a week, with the intensity of moderate exercise. Or you can also exercise once a week but with a long duration, which is 150 minutes with moderate exercise intensity. This duration must be achieved to maintain and maintain your health status. Of course this duration is not included if you want to form the muscles of the body, you have to work harder than that.
The question is, do you exercise for 150 minutes at a time when you can do it? Moreover, you are just starting to get used to regular exercise, this activity can be very hard for you. For the sake of spending 150 minutes, you have to do moderate intensity exercise such as walking fast, doing aerobics, and cycling.
If you are able to exercise on weekends with a duration of 150 minutes, then this is not a problem. However, if your physique is not strong enough, you should divide the duration of the exercise into several days so that it doesn't get very heavy. For example, you can walk casually or take a bicycle every day for about 20 minutes. Provided that you remain active and do not apply a sedentary lifestyle that is at risk for various chronic diseases.
