We now know that exercise is good for your health, but what is more effective: exercise twice a week or every day?
Study
A study from the National Center of Cardiology Disease in China examined 9,600 people between the ages of 20 and 59 who took part in a survey. These people were divided into three different groups: 5,580 people who rarely or never exercise, 3,277 people who exercise (almost) daily, and 772 people who exercise once or twice a week, also known as ‘week warriors’.
What is better?
What does this research reveal? the ‘weekend warriors’, the people who exercise once or twice a week, lost the same amount of fat and have a comparable BMI as the group who exercise daily. Furthermore, there are minimal differences in terms of weight loss. How does this happen? It is important to mention that the group that exercises once or twice a week works out much more intensively than the people who have a daily visit to the gym in their routine. In fact, you could say that the same workouts are crammed into fewer sports sessions, with daily exercisers spreading their workouts more over the entire week. The ‘weekend warriors’ therefore also have workouts that last longer and are heavier and more intensive. The daily participants participate in shorter sessions, which are lighter and easier to achieve.
Sports with a busy life
If it doesn’t make a difference, scheduling one or two intense workouts per week is slightly better for those with busy jobs, or people who have many other responsibilities outside of work. Especially when it is not possible to visit a gym every day. This research is very beneficial for them, because it shows that they can achieve their goals with less time. And not only a session in the gym, but also cycling, running, hiking or climbing are ideal for the ‘weekend warriors’.
World Health Organization
The World Health Organization (WHO) recommends approximately 150 minutes per week of light physical activity, or 75 minutes per week of vigorous exercise. That is quite feasible, especially if you cycle more often or take the time to go for a run. Furthermore, more walking is also a good option: try not to always take the car for short stretches. But if you are pressed for time, it is really wisest to squeeze in those 75 minutes in the gym.
