Weekend Workout Warriors! It's still good!

They found that weekend warrior exercise still has many benefits to health showing people who only exercise two days a week had lower risk of premature death from any cause, compared to people who do not exercise.  We’re all told time and again just how important it is to exercise for good health. But with our busy schedules, finding the time to work out is often easier said than done. For many of us, the weekend is the only time we can get to the gym or go for a run.

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Transcript

SPEAKER_00 0:08

Welcome to episode 5 of 24-7 Health News, sponsored by myself, Health Coach Say, at uh Sage Life Therapeutics. These topics are from our blog at 247healthnews.com, or there are topics I think uh that are important to you know everyone's health and fitness. So because these topics are important to your health, I'll try to break them down into, you know, take the complicated ideas and break that break them down to help you apply them to your daily life. My name is Shay. As I mentioned, I'm a master trainer and a holistic health coach at Sage Life Therapeutics. A few disclaimers. My information is not meant to prescribe or be taken in lieu of a discussion with your doctor or healthcare professional. You should always speak to your healthcare professional before making any nutrition or fitness changes. I'm a health coach and as such I am making recommendations only in that capacity. I will not be making um, I will not be talking too much about COVID or monkeypox at this point because there's a lot out there about each of those, and I think it's enough. My blog will have content probably on both um outbreaks, but I but I prefer to discuss health and wellness topics. I may cross over and suggest that you read something for yourself, but not too much if I can help it, because I just don't like going over all of that stuff. To me, that is pertinent to your healthcare professional, and any decisions you make should be referenced with them. So let's get started with our topic for today. So I did a little blurp on Facebook and Instagram about weekend warriors, and I promised that I was gonna come back and do the full-blown and sort of give you a bunch of statistics and talk about it a little bit more. So it's well known that exercise improves our cardiorespiratory fitness, which is important for making sure our hearts and lungs function effectively. Not only does this allow us to exercise longer and more intensely, it also improves other aspects of our health, such as you know, lowering our blood pressure. This is also likely the reason why research shows people who exercise regularly have low risk of premature death from any cause. And I and recognize I said from any cause, so that's kind of cool. Exercise also lowers body fat and reduces inflammation, which may all explain why physical activity reduces the risk from cancer. But research shows that how often you exercise is also important for improving and maintaining fitness. In fact, as little as 72 hours between workouts is enough for the training to happen, detraining to happen, which means you can lose a little bit of your progress in three days if you don't do a little something, something. So this refers to the partial or complete loss of training adaptations, such as better cardiovascular function. So that's a big way of saying what I just said. You'll lose the fact that you've trained your body to do something as quickly as 72 hours. So that's what happens when we stop exercising. While some detraining is likely to happen in people who only exercise on the weekends, consistently training, if only on the weekends, will still lead to adaptations that are good for your health. So, in other words, if you are consistently training on Friday, Saturday, and Sunday, or whenever your weekend is, even if your weekend is Sunday, Monday, if you are consistently training on those days, your body will adapt to that and you will keep a little bit of those adaptations you have gotten from working out. Now that's not to say, and we'll talk about this in a minute, that you don't need to train more. But I just wanted to give a shout out to my weekend warriors because I know it's tough out there when you have a 40-hour day a week job and you got two kids, or you got and a husband, or you don't have a husband, and you got one kid, or two kids, or three kids, or whatever you have going on that interrupts you from what I consider is self-care. Self-care is working out to make sure that you're there for those kids and that husband or whomever it is that you take care of husband, wife, significant other. So while this research gives us hope to those who can't exercise regularly, it must be interpreted with caution. So be cautious here. The study has limitations and acknowledgments by the author. So this is a study that I was reviewing about this. The data was kind of self-reported. So some of the people could have embellished the amount of exercise they actually did. So this was a 20-year study. The researchers wanted to see if you're lowering your risk of death from disease by just working out on the weekends. The key message from the study is that doing some physical activities is better than doing nothing. So if you can only get your workouts in on the weekend, you are still likely to have better health uh compared to someone who does not exercise regularly. But the more regular physical activity you can do, the better. So, gonna have some percentages here. So, oh, uh just one more honorable bench mention exercise combined with proper diet. Now remember, I said proper diet, exercise combined with proper diet is essential for good health. Adding in resistance training alongside cardio may also help boost the benefits of the benefits of your exercise. So we say all this to say that we really want to make sure that you all understand that we want you to get consistent workout in. If you can get yourself to the three to four days a week, then that's awesome. But if you cannot, if you can consistently get something in Saturday morning, consistently get something in Sunday morning, then you are doing a good job just to get something in. If you can sneak, get up before the kids, or if you can throw the kids in the stroller and push them, push them in the morning. If you work on Saturday and Sunday, whatever your weekend days are, what we're trying to say here is make sure you get in two days of exercise a week. So let me break down some of the statistics here. So weekend warrior exercises had a 30% lower risk of premature death from all causes compared to inactive people. So that's 30%. Risk of death of death from cardiovascular disease was also around 40% lower. Now, this is from the people who don't work out, while risk of death from all types of cancer was around 18% lower. And this is all the when compared to people who were inactive. Of course, regularly active people had the best overall percentage. And this is consistent with all the previous research I've read about this. You know, that it's beneficial to your health to move. Nobody saying you gotta be doing what those folks are doing when you see them with the big old muscles everywhere, but you gotta move your body and you gotta get your cardio in. So, again, just to remind you exercise a couple of days a week combined with a proper diet is essential for good health. Adding in a little resistance training will help further boost the benefits of your exercise and your and your health. So I just wanted to let you know it's it's Friday when I'm recording this, that we can being a weekend warrior is okay. Um, there's lots of health coaches out there. I happen to be one of them, and sure, I would love to tell you that three to four days a week of getting some exercise in is the way to go, and it is, but what I'm saying is if you can't do that, I mean sometimes it just does not fit in your schedule and it's really hard. Your gains or I should say your losses, whatever you're trying to do is gonna work more slowly if you are only doing a couple of days a week. So if you have specific goals that you're looking to attain, and you are honest with your time when you explain it to your health coach that you're it's gonna be tough for you to fit more than two days a weekend, that's that's what you should say. You should say that, and you should say, you know, this might take me more time, and you have to understand it it's gonna take you more time, no matter how much programming or you know, best diet ever that the that the coach does. If you're only working out twice a week and you're still doing your diet really well, you're not going to get to your goal as fast as you would like. Now, I do have some specialized programming that I do where I take a look at your genes, and um that tends to help me get you there faster. If you would like to discuss that with me, there are several ways to get in contact with me. Check out Facebook and Instagram. You can always direct message me in any of those platforms. You can always look me up on heal.me.com, which is my other service, that uh you can book an appointment with me and we can have a quick 10-minute conversation about whether we can whether I can help you or not. And so that is uh something we can find out. Uh, I I sort of skipped the line a little bit using um DNA results, so that might be something that that you might want to check out if you can only fit these two days in. But I wanted you to know that for me to you, that weekend warrior is being it being a weekend warrior is okay. If it happens that way for you, that is what you can do. Just keep in mind gains are different, the benefits are a little lower than what it would be if you were a three to four day a week kind of person. So I wanted to make sure you knew that. And as an extra added bit of information, check out a couple of my articles that I've posted about different ways to do walking where you get extra, you know, extra cardio going. But again, this is healthcode Shay, and so happy uh to speak to you on a Friday, um, whatever Friday that you listen to this, or whichever day that you listen to this. Hopefully, it's always a fun Friday for you. And remember, you can reach me, and I hope this information is useful. Always send me a like or a DM and let me know that it was good for good information for you. Thanks a bunch and have a great weekend.