Tag Archives: Weekend warriors

Finding Time to Exercise

TimeToExerciseJacquie Eubanks RN BSN

For a variety of reasons, even those with the best of intentions can’t always fit in thirty minutes of daily exercise seven days each week. To receive the substantial health benefits of daily physical activity, the World Health Organization (WHO), along with the US Dept. of Health and Human Services (HHS), recommend 2 hours and 30 minutes of moderate intensity aerobic activity, or 1 hour and 15 minutes of vigorous intensity activity, typically spread throughout the week. Some who are time crunched manage to reach these goals by breaking down daily exercise into three 10-minute sessions. To accommodate those with time constraints, activity on the weekend, once viewed as “some exercise is better than none,” may now be viewed as health promoting.

“Weekend warriors” who find the time to actively participate in sports or physical activities one or two days a week are in the spotlight now. While exercising only on weekends is not considered ideal by WHO or by HHS, a study recently published in the Journal of the American Medical Association (JAMA) reported that people who do not meet the recommended guidelines for daily physical activity, but participate in a compressed version one or two days each week, have a significantly lowered risk of all-cause mortality, as compared with those reporting no physical activity at all. Purposeful exercise in the optimal combination of frequency, duration and intensity is one key to a longer lifespan.

In deciding which level of activity works best, an individual should consider more than just lowering their mortality risk. Researchers found that more frequent exercise provides the most cognitive and physiological health promoting benefits, helping to ward off obesity, diabetes, metabolic syndrome and a host of age related chronic illnesses. The importance of routine activity and its potential to maximize health should not be disregarded. Yet this is good news for those who meet the recommended activity goals by committing to consistent physical activity each weekend. While exercise spread throughout the week is considered ideal, and no exercise at all is considered problematic, exercising on weekends has many additional health benefits, including better blood sugar control, reduced blood pressure, improved sleep and mood, as well as increased bone, joint and muscle strength.

Because long periods of intense activity are physically demanding, weekend warriors do have a higher risk of sports-related injuries if they fail to warm up or push too hard before the body is conditioned to higher levels of exercise. Overuse injuries are common and necessitate lowering intensity and duration to assist recovery and prevent discomfort. Proper equipment and sufficient hydration can help prevent injuries and cramping. Exercising more frequently improves strength and agility, making one less prone to sprains and muscle or joint injury.

While some of us may think we are weekend warriors because we only exercise on weekends, unless you are meeting the recommended weekly guidelines in one or two days, you are simply an infrequent exerciser, not a warrior. Those who want to increase their fitness by exercising on weekends should start with moderate exercise, such as brisk walking, biking or swimming for up to 12 weeks before beginning any vigorous activity. Those who have been physically inactive who then take up some activity appear to make the greatest gains in improving their health and their life span.

Professional Supplement Center carries these and other high quality products to support exercise goals and recovery:

Athletic NutrientsAthletic Nutrients by Pure Encapsulations – This hypoallergenic, nutrient-rich, highly bioavailable multivitamin, mineral and trace element formula is designed to support exercise performance, training, and endurance. Athletic Nutrients supports muscle, tendon, ligament and joint functions. Gluten and soy free, Non-GMO vegetarian formulation.

Klean Endurance ...Klean Endurance™ by Klean Athlete – These great tasting chewable tablets provide pure D-ribose, a natural pentose sugar clinically proven to support cardiac function, restore and replenish energy, and reduce muscle soreness and fatigue. NSF Certified for Sport. Gluten and soy free, Non-GMO, vegetarian formulation.

Electrolyte/Energy...Electrolyte Energy Formula by Pure Encapsulations – This lemon-lime flavored powdered formula provides a balanced blend of electrolytes and energy supporting ingredients to optimize mental and physical stamina and replenish electrolytes lost during exertion. Gluten and soy free, Non-GMO, vegetarian formulation.

PreTrain NRGPreTrain NRG™ by Designs for Health – This powdered pre-workout formula provides safe, beneficial support for focus, power and mental energy for athletes. Contains ingredients that support strength, power and recovery, as well as reduced fatigue. Natural strawberry flavor, stevia sweetened and gluten free.

Muscle Cramp/Tension...Muscle Cramp/Tension Formula by Pure Encapsulations – This formula provides electrolytes and healing botanicals to help relieve occasional nighttime muscle cramping, minor muscle cramps associated with athletic activity, and overall muscle tension. Soothing botanicals moderate occasional stress and promote overall relaxation. Gluten and soy free, Non-GMO vegetarian formulation.

References:
Physical Activity on the Weekend. Can It Wait Until Then? http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2596003
Is weekend exercise just as good as being active every day? http://www.medicalnewstoday.com/articles/315112.php
Weekend exercise alone ‘has significant health benefits’ http://www.bbc.com/news/health-38560616
Weekend workouts can benefit health as much as a week of exercise, say researchers. https://www.theguardian.com/science/2017/jan/09/weekend-workouts-nearly-as-good-as-whole-week-of-excercise-researchers-say
The “weekend warrior”: Fact or fiction for major trauma? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035407/