Cramming exercise into a single weekend isn’t ideal.
Consider these tips for staying safe.
A “weekend warrior” is someone who, due to the hectic nature of a typical workweek, opts to cram most of her or his exercise into weekend workouts, activities, games and/or competitions. Little River physical therapist David Haught will never fault anyone for exercising, but he added that weekend warriors need to be be particularly cautious as the sporadic nature of their workout schedule will put them at a greater risk of getting injured.
“Days of downtime followed by sudden bursts of activity over a day or two isn’t ideal,” said Haught, owner of The Human Performance & Wellness Center & The Fitness Zone in Little River. “By putting greater stress on the body over a shorter period of time, weekend warriors should be aware that they’re putting themselves at greater risk of acute injuries, such as strains, sprains or worse.”
“That’s because inactivity throughout the week can lead to a general deconditioning of the body that may include muscle tightness and imbalances, along with reduced endurance and cardiovascular fitness. A more consistent workout schedule can combat such deconditioning”, Haught says.
But if one truly does struggle to find time to achieve their expert-recommended 150 minutes of exercise each week without cramming them into just a couple of days, Haught offers the following tips for avoiding injury.
Space It Out – Rather than packing your weekly exercise minutes into two back-to-back days at the end of the week, consider spacing these days out. This can help you avoid some of the deconditioning effects mentioned above.
Warm Up, Cool Down – When the weekend arrives and it comes time to take the field, hit the trails or tee off for 18, always warm up first. Take 5 to 10 minutes for some light resistance and cardio exercises to get the blood flowing. And after you finish, cool down with some stretching. Also, be sure to drink plenty of water throughout.
Temper Your Intensity – When you’re packing your workouts into just a couple days a week, don’t overdo it. As you’re not exercising as consistently, stay on the safe side by pulling back slightly on your intensity.
Mix It Up – Try not to fill your weekends with the same activities. Mix it up, perhaps focusing on cardio one weekend and strength another –or a variation thereof. This helps ensure yourentire body remains balanced, reducing yourchances of injury.
Stay Active During the Week – Even if you can’t hit the gym during the week, don’t use that as an excuse to be sedentary. Capitalize on brief moments during the week to move around, stretch, and maybe even do some exercising. Take the stairs, stretch during your breaks, stand at your desk, walk during meetings or after work, and maybe even fit 10 minutes of at-home resistance training into your evenings.
Listen to Your Body – Always know your limits. And, if you feel aches and pains or suspect possible injury, stop exercising immediately and see a medical professional, such as a physical therapist. Don’t try to power through discomfort just so you can get through the weekend.
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