New research by Chinese experts shows that exercise in just one or two weekends can significantly reduce the risk of early death.
The study was published in the magazine of the American Heart Association, analyzing data of more than 93,000 people. Volunteers wore movement monitoring devices on their wrists.
People who maintain the habit of training under the “weekend practice” model are at risk of death due to all causes, cardiovascular disease and cancer than those who do not work. The effect brings similar to those who maintain regular training habits during the week.
“You do not need to exercise daily to maintain health. It only takes 150 minutes (2.5 hours) physical activity moderate intensity every week-whether concentrated in one to two days or evenly allocated-can significantly reduce the risk of death from cardiovascular disease, cancer or other causes,” Dr. Zhi-Hao Li, Head of research team at Southern University of Medicine, Guangzhou.
This is good news for busy people who cannot exercise daily but can put time on campaign on weekends or some fixed days.
Research and classification of participants in three groups: “Weekend practice” group completes the majority of exercises in one or two days; The group “regular exercise” allocates physical activity during the week; And the “inactive” group, does not reach a minimum of 150 minutes of practice per week as recommended.
Compared to the inactive group, both groups only practice weekends and regular exercise are at risk of death due to all causes, cardiovascular disease and cancer significantly lower.
Specifically, the risk of death from cardiovascular disease of the weekend group only decreased by 31%, the risk of cancer deaths decreased by 21%. For regular training groups, the reduction rate is 26%, 24%and 13%, respectively.
There is no significant difference in the risk of death between the two groups only practicing weekend and regular exercise.
A woman is practicing pushing up. Image: Pexel
Initially, the team predicted that the allocation of activities of the week would bring greater benefits, but the results show that even the physical activity focused on the weekend also significantly reduces the risk of death.
Dr. Li emphasized: “It is important to achieve a 150 -minute recommendation for physical activity per week, regardless of how to allocate training time.”
He also added that activities such as jogging, gardening or dancing can be calculated if the intensity is moderate to strong.
Dr. Keith Diaz from the American Heart Association agreed: “Many people have difficulty arranging daily exercise time of the working week. This research shows that even when practicing only on weekends, they can still achieve significant health benefits.”
However, experts warn that trying to practice for 150 minutes in just one or two days can put great pressure on the body. Some studies have shown that the weekend team is a bit higher at the risk of musculoskeletal injury than those who practice more often. Therefore, if this model is applied, it is necessary to start carefully and gradually increase the volume of exercise to limit injury.
Research participants aged 37 to 73, with an average age of 62. More than half (56%) are women, and 97% are white. Their physical activity is only measured in the first week of research, then health is monitored for 8 years on average.
Data from the accelerator records many different types of activities, including walking, jogging, cycling on the spot, practicing Elliptical machine, housework, gardening and dancing. Of the total participants, 42% of the weekend training group, 24% of regular training and 34% are inactive.
In 8 years of monitoring, nearly 4,000 adults died, of which about 17% due to cardiovascular disease and 45% due to cancer.
Compared to the inactive group, the practitioners on the weekend tend to be male, younger, higher education, less smoking and drinking, less diabetes Type 2, and lower body mass index (BMI).