We have all heard the term Weekend Warrior before! Some people swear by the idea that their weekends are meant to “beat up” their bodies with difficult, long workouts. This is typically because there is a lack of time during the business week to get in exercise and activity. Is this really the most effective way to hit weight loss goals however?
Looking at research, the answer is no. Unbelievably, doing moderate level workouts 4-5 days per week actually has a better record of accomplishment for people seeing fitness goals being reached. The research even goes a step further: those that are consistent actually stay healthier longer because they develop healthier habits including exercise and activity!
What does it mean to do a moderate level workout? It does not mean to beat your body up every time you are active! Higher intensity workouts are recommended one to two times maximum a week to prevent injury and burnout. Here is a sample chart of a recommended week for appropriate activity and exercise to see results:
|Day of week:||Sunday||Monday||Tuesday||Wednesday||Thursday||Friday||Saturday|
|Exercise Type:||OFF – light walk||30 min of Elliptical||30 minutes of strength training||30 min of treadmill walking||High Intensity group exercise class||30 minutes of strength training||30 minutes jog outside|
|Exercise Intensity:||Keep it light!||Sweating and out of breath||Total body and sweating||Sweating and out of breath||Challenge your body!||Total body and sweating||Sweating and out of breath|
By Pamela G. Huenink, MS, EP-C, W.I.T.S. Faculty