Health

New Study Finds Intensive Weekend Workouts Key to Shedding Belly Fat

04/02/2024

Unable to exercise during the week? According to a new study, that’s okay because the weekend warrior pattern, which involves more weekly exercise recommendations in just two days – or what many call “weekend warriors” – will also reduce fat.

The World Health Organization and the United States recommend exercise guidelines for adults, advocating for at least 150 minutes of moderate physical activity per week, 75 minutes of vigorous physical activity per week, or a combination of both, along with some strength and flexibility training.

Healthcare scientists from the National Center for Cardiovascular Diseases, the Chinese Academy of Medical Sciences, and Peking Union Medical College, related author Li Hua Zhang said, “The weekend warrior pattern is suitable for those individuals who cannot fulfill the recommended frequency in current guidelines.” Beijing.

In an intriguing email update, Zhang elaborated, stating, “Our findings unveil an intriguing revelation: there seems to be no substantial contrast in abdominal or overall fat (adiposity) between those who adopt the ‘weekend warrior’ exercise regimen and those who maintain a regular workout routine.” This insight challenges conventional wisdom and prompts a deeper exploration into the nuances of physical activity’s impact on body composition.

However, there was a caveat. Zhang said that the average weekend warrior workout during the study included more intensity and longer duration than the weekday workouts. In fact, weekend warriors in the study spent an average of 147.6 minutes per exercise session in two days – nearly the full recommendation for a week.

“Ever ventured into the realm of endurance sports, like a long-distance run or an extended cycling session?” inquired Dr. Andrew Freeman, the visionary leader spearheading Cardiovascular Prevention and Wellness at the esteemed National Jewish Health in the heart of Denver, Colorado. “It requires some serious training to get there. So, in this study, weekend warriors maybe those who are already in excellent condition, and perhaps they train accordingly.”

Using Objective Body Scans

Diving into the pages of the latest issue of Obesity, a groundbreaking study unveiled insights into body fat composition among over 9,600 participants aged 20 to 59. This cohort, drawn from the renowned National Health and Nutrition Examination Survey (NHANES), forms a crucial part of the ongoing federal endeavor scrutinizing the health and dietary habits of both American adults and children.

Dual-energy X-ray absorptiometry or DEXA scan, a device considered the most dangerous type of fat for overall health, was used to measure overall fat and abdominal fat in the study.

Unlike body mass index (BMI) measurement, which is a rough estimate of a person’s body fat based on height and weight, DEXA scans provide a more accurate and detailed analysis of bone density, fat tissue, and lean mass, which is everything in the body besides fat.

Zhang exclaimed, “Behold, our groundbreaking research pioneers uncharted territories, delving deep into the intricate interplay between physical activity rhythms and the distribution of adiposity, as measured by DEXA technology. Brace yourselves for a revelation, for this study heralds a new era in our understanding of how movement influences the intricate landscape of fat distribution.

In the study, compared to 5,580 regular exercisers, 772 weekend warriors had lower DEXA-measured abdominal fat, smaller waist circumference, less total body fat, and lower BMI, indicating they did not engage in regular exercise.

The study found that when it came to belly fat, the result was firm. Dr. Beverly Chang, Assistant Professor of Clinical Medicine at Weill Cornell Medicine’s Comprehensive Weight Control Center in New York City, said in a statement that the belly fat of weekend warriors who exercised the hardest and longest during the weekend was also less.

“In essence, this study reaffirms the timeless wisdom regarding physical activity and well-being: any form of movement surpasses inactivity,” remarked Chang, an observer unrelated to the study. the key message underscores the significance of embracing a dynamic lifestyle crafted around personal tastes and daily habits.