5 weight loss exercises for weekend warriors – Times of India

Can exercising twice a week bring you as many benefits as exercising every day? The answer can be yes to a large extent, if you fulfill the recommendation of the World Health Organization to get at least 150 minutes. moderate physical activity a week. Exercising every day can keep your physical and mental health in tip-top shape, but when it comes to losing weight or preventing the risk of brain problems like dementia and alzheimer’s disease, being a weekend warrior can give you the same benefits.
A study published in the journal Obesity says people can still lose weight if they exercise once or twice a week. A recent study published in Nature Aging confirms this weekend warriors they have reduced risk of dementia, stroke, Parkinson’s disease, anxiety and depression, comparable to regular exercise.

If you are someone who faces a lack of time during the weekdays, sweating it out on the weekends can bring many benefits for your health.

Here is a weekend workout for warriors to try for weight loss and other health benefits:

Walking

Long walks and short walks are good for weight loss. According to a study published in JAMA Network Open, people who walk 8,000 steps or more a day even two days a week reap the benefits of heart health and longevity. The CDC recommends 150 minutes a week of moderate-intensity exercise such as brisk walking. This translates to about 15,000 steps per week or 2,000 steps per day. Walking has many benefits for the heart, brain, weight loss and flexibility.

Riding a bike

If traditional exercise doesn’t work for you, especially on the weekends, cycling can be a great way to lose weight and beat stress. Cycling is a low-impact activity that not only provides good exercise for your lower body muscles but is also an excellent way to control blood pressure and reduce the risk of diabetes.
Cycling for 30 minutes can help you burn approx. 300 calories. Cycling is associated with a lower risk of dying from any cause, and the incidence of heart disease and type 2 diabetes, as well as improved mental and physical health, such as study published in Frontiers in Sports and Active Living.

Walking

If you like to go on weekends, hiking can be the perfect form of exercise for you behind the beautiful scenery. If you want to multiply the benefits of easy walking, hiking can do just that for you as it involves walking on uneven terrain such as hilly trails. You may need hiking boots or shoes for this. Walking is more strenuous than walking and can help strengthen muscles and bones. Besides, it also helps to lift your mood and beat the daily stress.

Squats

Squatting involves bending your hips from a standing position and standing back up. The ancient practice of Yoga also encourages this position and the deep squat is called Malasana or Garland Pose. The exercise also known as Uthak-Baithak in Hindi was also common among Indian players. Squatting strengthens your lower body muscles, helps burn calories, and builds strength. It helps build strong core muscles that can keep your body flexible when you bend, turn or stand.

Jumping

Jumping rope or skipping is a great exercise that can help you lose weight as well as improve balance and coordination. Excellent training for those who lead a sedentary lifestyle. According to experts, 20 minutes of jumping rope can burn 240 calories for a person weighing 90 kg. Jumping rope can improve heart rate and breathing rate which can improve heart health. It can help burn fat and lose weight. It also helps to build strong core and muscles, making your body more flexible, while increasing its endurance.