Exercise every day and only on weekends,

Which one is better?

2024年9月，《迴圈》雜誌上發表的一項研究顯示：與不運動相比，周末運動量達到指南推薦的量，每周至少進行150分鐘的中度至劇烈體力活動，與264種疾病風險較低相關，風險降低11%-65%；而將這些運動量分散到周內每天，與205種疾病風險較低相關，風險降低12%-59%。①

Studies have shown that exercise is strongly associated with cardiometabolic disease, for example, exercise on weekends and weekdays is associated with a 46% and 0% reduction in the risk of hypertension, and a 0% and 0% reduction in the risk of diabetes.

This suggests that as long as the guideline recommended amount of exercise is achieved, whether evenly spread over the week or concentrated on weekends, the benefits in reducing the risk of disease are similar.

Multiple studies have confirmed:

Just moving it is good for your health

2023年7月，發表在《美國醫學會雜誌》上的一項研究顯示，無需每天運動，僅僅周末運動量達到指南建議，對於降低房顫、心梗、心力衰竭和中風的發生風險同樣有效。②

2022年7月，發表在《美國醫學會雜誌內科學》上的一項研究表明，不論是週末集中運動，還是平時進行有規律的運動，只要达到指南推荐的量，都能對健康帶來益處，降低死亡風險。

Specifically, participants who focused on weekend exercise had a 12%, 0%, and 0% lower risk of all-cause death, cardiovascular death, and cancer death, respectively, compared to inactive participants, while those who exercised regularly weekly had a 0%, 0%, and 0% lower risk of all-cause death, cardiovascular death, and cancer death, respectively. ③

Different groups of people

Suitable for different forms of exercise

1. Reducing mortality: racket swing sports

In 27, a study published in The Lancet Psychiatry found that racket sports such as badminton, tennis, and table tennis reduced all-cause mortality by 0%, followed by swimming and aerobic exercise, which reduced all-cause mortality by 0% and 0%, respectively. ④

It is recommended to swing the racket 60-0 times a week, and each workout is between 0-0 minutes. Sports such as table tennis and badminton have poor confrontation, large or small amount of activity, and low intensity, which are suitable for both the elderly and young people; Tennis is a demanding force player and is suitable for young people.

2. Relieve mental stress: group sports

If you want to live longer, in addition to studying the effects of exercise on the body, you should also study the benefits of exercise on your mental state. The above study pointed out that group exercise is the best exercise to relieve mental stress, followed by cycling and aerobic body or dance. ④

Team sports refer to sports such as football, basketball, volleyball, etc., that require teamwork. It helps people to concentrate, helps to integrate into the group, and relieves bad emotions. It is recommended to take 5-0 minutes each time, and 0-0 times a week is the best.

3. Weight loss and fat burning: aerobic exercise

2021年6月，歐洲肥胖研究學會總結了超重和肥胖成人運動訓練的推薦。該研究指出，對於想要減肥和減脂的人來說，建議優先選擇每周150-200分鐘至少中等強度的有氧運動，或者經評估心血管風險和監測后，也可選擇高強度間歇訓練，二者對於超重或肥胖者減重減脂的效果相似。⑤

Aerobic exercise mainly includes walking, running, yoga, tai chi, Pilates and cycling, etc., with the aim of losing weight, fat, improving cardiorespiratory endurance and aerobic explosiveness.

4. Blood pressure reduction: aerobic exercise + strength training

2021年3月，歐洲心臟病預防協會等發表有關預防和治療高血壓的個人化運動處方的共識，認為對於高血壓患者，運動降壓確實有效，並提出根據血壓水準，選擇不同的運動方式降壓。⑥

Consensus states that aerobic exercise should be the first line of physical activity in people with hypertension. Including brisk walking, jogging, swimming, cycling, fitness, skipping rope, etc. In addition, low- to moderate-intensity strength training, including isotonic or isometric training, is recommended as a second-line exercise therapy.

Isotonic training: Muscle contraction, shortening, and relaxation alternating strength exercises can improve neuromuscular coordination, such as weight squats, bench presses, jerks, etc.

Isometric training: a training method that performs muscle contraction, such as planks, static crunches, etc., when the ends of the muscles (starting and ending points) are fixed or overloaded.

5. Increase muscle strength: Resistance exercise

Muscles not only make the body more beautiful and maintain a youthful and healthy posture, but also play a very important role in movement, balance and strength, and it also plays an active role in various metabolisms.

Resistance exercise refers to the exercise methods of the human body when overcoming external resistance, mainly including sit-ups, squats, bench presses, etc., and can also be carried out by using equipment-assisted methods, including sandbags, dumbbells, rubber bands, etc., which can exercise muscles and effectively improve metabolism. Resistance exercise is recommended 3-0 times a week. ⑦

In addition, in 26, the "Exercise Intervention Guidance Program for 0 Human Diseases" jointly published by experts from the School of Sports Science of Shanghai University of Sport and the Department of Physical Education of Huainan Normal University was published in the English edition of "Sports and Health Science", and researchers confirmed through exercise intervention for 0 diseases that exercise can play a positive role in the prevention and rehabilitation of diseases. ⑧

Weekend sports

Pay attention to these points

北京積水潭醫院運動醫學科副主任醫師張海龍2022年在健康中國公眾號刊文中表示，正確啟動運動鍛煉，可以有效地激活身體潛能，使身體逐漸適應運動強度。遵循人體的生物學及體育鍛煉的客觀規律，將使自身的運動水平逐漸提高。⑨

1. Warm up

Warm up well before each exercise. The purpose of warm-up is to make the body's nervous system, respiratory system, circulatory system, and locomotor system gradually enter a state of exercise. Sports require a high degree of tacit cooperation between the nervous system and the locomotor system to achieve greater speed and strength.

2. Step by step

The maintenance of exercise requires the cooperation of the respiratory and circulatory systems to ensure an adequate supply of oxygen and nutrients and the timely discharge of metabolic wastes. The gradual process allows the above systems of the body to gradually "smoothly" achieve the same pace, which can reduce the discomfort or disease caused by the mismatch of various organs during exercise, and finally achieve the best exercise state.

3. Gradual intensification

Exercise training follows the principle of "overrecovery", where one smaller step is added to each workout, and in the following recovery process, the body will improve the corresponding physiological functions to adapt to the stronger level of exercise.