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These common walking mistakes can ruin a good thing
Exceeding Weekly Exercise Recommendations
A new study suggests that it is okay to exceed the weekly exercise recommendations over two days if you cannot squeeze in exercise during the work week.
Both the World Health Organization and United States exercise guidelines recommend at least 150 minutes of moderate physical activity each week or 75 minutes of vigorous physical activity, along with strength and flexibility training.
The study, conducted by the National Center for Cardiovascular Diseases, found that there was no difference in abdominal and general adiposity (fat) between those who followed the recommended frequency of exercise and those who were "weekend warriors."
Higher Intensity and Duration for Weekend Warriors
Although the weekend warrior pattern of exercise did not affect fat levels, there was a difference in intensity and duration compared to regular weekday workouts.
Weekend warriors in the study spent a significant amount of time in each exercise session over the two-day period, which may partially explain the results.
This suggests that those who can exercise for longer periods of time may have a different type of exercise physiology and are already in excellent shape.
Objective Tool Used for Measurement
The study used a tool called a dual-energy x-ray absorptiometry (DXA) scan to measure levels of fat and belly fat in over 9,600 participants.
Unlike body mass index (BMI) measurements, which provide a rough estimation of body fat based on height and weight, DXA scans offer a more accurate and detailed analysis of bone density, fat tissue, and lean mass.
The results showed that both weekend warriors and regular exercisers had lower levels of belly fat, waist circumference, and whole-body fat mass compared to those who did not engage in regular exercise.
Any Activity is Better than No Activity
The study reaffirms the importance of physical activity for overall health and weight management.
Even if exercise is concentrated into fewer days, it can still lead to weight loss, especially in the belly area.
The main takeaway is that people should find activities that suit their lifestyle and make efforts to be active in any way possible.
