Study Shows Weekend Warrior Exercise Can Help Reduce Belly Fat, According to New Research
Are you struggling to find time for exercise during the workweek? Well, here’s some good news: a new study suggests that being a “weekend warrior” and exceeding the recommended weekly exercise guidelines over two days can still help you shed those unwanted pounds. This finding comes as a relief to many who struggle to fit in regular exercise due to busy schedules.
The World Health Organization and United States exercise guidelines for adults recommend at least 150 minutes of moderate physical activity each week, or 75 minutes of vigorous physical activity, along with strength and flexibility training. However, not everyone can meet these recommendations on a daily basis. That’s where the weekend warrior pattern comes in.
According to Lihua Zhang, a health care scientist at the National Center for Cardiovascular Diseases, Chinese Academy of Medical Sciences and Peking Union Medical College in Beijing, the weekend warrior pattern is worth promoting for individuals who cannot meet the recommended frequency in current guidelines. Zhang explains that their study found no difference in abdominal and general fat between the weekend warrior pattern and regularly active pattern.
However, there is one caveat. The study found that the average weekend warrior workout was of higher intensity and longer duration than weekday workouts. In fact, participants in the study spent almost the entire recommended weekly exercise time in each session over the two-day period. This may partially explain the results, but further investigation is needed.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado, suggests that people who can exercise for over two hours straight may be a subtype of weekend warriors who have a different type of exercise physiology. These individuals may already be in excellent shape and have trained their bodies to endure longer periods of intense exercise.
The study, published in the journal Obesity, analyzed body fat on over 9,600 people aged 20 to 59 using a dual-energy x-ray absorptiometry (DXA) scan. This objective tool provided a more accurate and in-depth analysis of fat tissue and lean mass compared to traditional body mass index (BMI) measurements. Belly fat, which is considered the most dangerous type of fat to overall health, was specifically measured.
The results showed that both weekend warriors and regular exercisers had lower levels of belly fat, lower waist circumference, lower whole-body fat mass, and lower BMI compared to those who did no regular exercise. In fact, the study found that weekend warriors who exercised the hardest and longest had even lower abdominal fat.
Dr. Beverly Tchang, an assistant professor of clinical medicine at the Comprehensive Weight Control Center, Weill Cornell Medicine in New York City, emphasizes that any activity is better than no activity when it comes to physical activity and health. The main takeaway from this study is that people should be active in any manner that suits their lifestyle.
So, if you find it challenging to exercise regularly throughout the week, don’t fret. Being a weekend warrior can still help you achieve your fitness goals and reduce belly fat. Remember, consistency is key, and finding a routine that works for you is essential. Whether it’s intense workouts over the weekend or spreading out your exercise sessions throughout the week, the important thing is to stay active and prioritize your health.
