Working out regularly can be challenging. Your life is full of responsibilities; between work, social, and personal, where are you supposed to find time to exercise daily?
However, it is still essential to stay fit and exercise, so this begs the question: are weekend workouts enough to keep healthy?
Keep reading to find out how much exercise you should get each week, how nutrition can impact your fitness goals, the value of at-home fitness equipment, and several workouts you can use over the weekend to meet your fitness goals.
How Much Exercise Should You Get Each Week?
According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity exercise each week or 75 minutes of vigorous-intensity exercise. Training can be spread throughout the week or condensed into a few intense workout sessions.
Even a few days of moderate exercise can make a difference if you are trying to improve overall health and wellness.
What Are the Benefits of Regular Exercise?
Regular exercise has countless benefits for both your physical and mental health. It can improve cardiovascular health, lower the risk of chronic diseases, boost mood, increase energy levels, and aid in weight management. In addition, regular exercise can also help improve sleep quality and reduce stress levels.
Furthermore, regular exercise can help you manage your mental health. It can improve cognitive function and memory, as well as reduce symptoms of anxiety and depression. So no matter what your fitness goals may be, ensure you’re incorporating at least a few workouts each week to reap the benefits of regular exercise.
What Are Your Objectives?
The exercise guidelines mentioned above are general ones. How much exercise you need may depend on what your fitness goals currently are as well as your current level of fitness.
Are you trying to improve overall health and wellness, or do you want to become a professional athlete, or something in between?
Your objectives can impact whether weekend workouts are enough to keep fit. If weight loss is your objective, it’s important to remember that diet also plays an essential role. Focus on clean eating at least 80% of the time and supplement with regular exercise.
If your goal is to have increased muscle mass or improve athletic performance, daily workout sessions and proper nutrition may be necessary to reach your goals.
If you are already fit and in good shape, weekend workouts may be enough to maintain your fitness level. However, working out only on the weekend may not be enough to reach your goals if you are trying to get in shape.
As you can see, the answer to this question largely depends on your goals and your current fitness level. Only you can determine if weekend workouts are enough.
The Role of Nutrition in Your Fitness Goals
It’s important to remember that exercise alone is not enough to reach your fitness goals. Regular exercise with a balanced, nutritious diet can significantly impact your overall health and wellness. A bad diet is actually one of the most common self-sabotaging actions that negatively impacts your workouts.
If you don’t have enough time in your schedule to exercise regularly, monitoring your diet can be a great way to help your body stay fit, even if you are not spending hours in the gym each day. Proper nutrition depends on what your fitness goals are.
For example, if muscle growth is your goal, consuming enough protein and calories is essential to fuel muscle growth and recovery.
If weight loss is your goal, monitoring your calorie intake can help you achieve this while still fueling your body with the nutrients it needs.
Some Exercise Is Better Than None
Even if the weekend workouts are not enough to meet all your fitness goals, it’s important to remember the benefits of at least some exercise. It is far better to get some exercise than none at all. Getting no exercise can have a serious impact on your health.
Casual Weekend Workout Ideas
Exercise doesn’t have to be serious. In fact, more casual workouts are some of the best ways to get regular exercise.
Consider using at-home fitness equipment, such as resistance bands or dumbbells, to do a strength training workout at home. Or go for a hike or bike ride with friends on the weekend to get some cardiovascular exercise.
Get creative and make exercise fun by trying out new activities like rock climbing, paddle boarding, or even a dance class. Alternatively, playing sports is a great way to have fun, meet new people, and still get high-quality exercise.
Remember, the important thing is finding something enjoyable and making it a regular part of your routine. So don’t be afraid to try something new and make weekend workouts a priority for overall health and wellness.
Great High-Intensity Weekend Workouts
Getting the best bang for your buck is crucial if you are limited to working out on the weekends. High-intensity workouts can help you maximize the limited time you have to exercise. Your activities should include combining the following training to maximize the benefits.
HIIT (high-intensity interval training) exercises alternate intense bursts of activity with short rest periods. This type of workout can improve cardiovascular health, burn calories and increase muscle strength in a shorter time than traditional exercise. Consider trying an at-home HIIT workout, or find a class at your local gym.
Circuit training involves moving quickly through a series of strength exercises at different stations with little to no rest. This workout can improve muscle strength, endurance, and cardiovascular health.
Try setting up your circuit at home using bodyweight exercises, or find a circuit training class at your local gym.
One of the best ways to maximize your weekend workouts is to add powerlifting into your exercise routine. Powerlifting can improve muscular strength and endurance.
Consider doing compound movements like squats, deadlifts, and push-ups at home using dumbbells or at the gym with various weightlifting equipment.
If you are starting, consider hiring a personal trainer at your local gym to learn proper form and technique before lifting heavier weights.
Don’t forget the importance of flexibility and balance in your fitness routine. Incorporating yoga into your weekend workout can improve flexibility, balance, and muscular strength.
Some of the best yoga poses are downward dog, plank, warrior one and two, and bridge pose. If you are new to yoga, get ready to sweat. Holding poses for an extended period is far more challenging than it appears.
One of the best parts of yoga is that you can do it anywhere. You can do it at home, in the park, or with friends at a local gym. If you are new to yoga, find a class at a local yoga studio or try at-home yoga videos to add some zen to your weekend exercise routine.
check out the suitable types of yoga mat for you!
Pilates is a low-impact exercise focusing on core strength, muscular endurance, and flexibility. Incorporating Pilates into your weekend workout can improve balance, posture, and overall body strength.
If you are new to Pilates, don’t let it fool you. A full pilates workout will make you sweat up a storm and feel the burn in all the right places.
Many gyms and yoga studios offer pilates classes. These classes are a great way to get comfortable with some exercises.
Don’t forget about incorporating some cardio into your weekend workouts as well. Cardio exercises can include running, cycling, swimming, rowing, or any other activity that gets the heart pumping.
One great at-home option for cardio is jumping rope. It’s a low-cost, portable way to get in a good sweat at home or the park. Another good one is running. Running is a great way to improve cardiovascular health, whether at a nearby track or a local trail.
Body Weight Workouts
Don’t underestimate the power of bodyweight exercises. Push-ups, squats, and lunges are great at-home options for a full-body workout. You can also find many at-home bodyweight workouts on fitness websites or apps.
After all of this weekend’s exercise, don’t forget to stretch. Stretching can improve flexibility and range of motion and prevent injury. Stretching is just as important as a good workout.
Try incorporating a stretching routine at the end of each weekend workout or even at the end of your day. It’s a great way to wind down and relax after a busy weekend.
So, are weekend workouts enough to keep fit? It depends on your goals and current fitness level. Remember that regular exercise and a nutritious diet can significantly benefit your overall health and wellness. Don’t be afraid to try out new activities, make exercise a fun part of your weekend routine, and that at-home fitness equipment is just as effective as fancy gyms.
Incorporate some high-intensity workouts into your routine to make the most out of your weekend workouts and keep yourself fit. The critical takeaway is finding what works for you and your schedule.
What is your favorite weekend workout? Let us know in the comments below.