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April 12, 2011 | Comments: 2

The Weekend Warrior

A weekend warrior is someone who exercises, works out, or plays a sport only on weekends. Is that enough to keep you fit and healthy? 

You may be a weekend warrior because you have a busy schedule and/or long commute during the week. Sometimes the problem is seasonal—skipping exercise when it’s too hot, too cold, or raining. Nobody knows how many of us fall into this category, and there has been surprisingly little research on the health effects of once- or twice-a-week exercise sessions.

Several years ago, as part of the Harvard Alumni Health Study, researchers looked at a group of older men classified as weekend warriors because they burned only about 1,000 calories weekly and did it in one or two bouts. It turned out that healthy weekend warriors lived longer than their sedentary counterparts. But men with at least one risk factor for heart disease (such as high blood pressure, high blood cholesterol, or smoking) who exercised sporadically did not live longer. And those who burned 2,000 calories a week in daily or almost daily exercise fared the best of all.

Another study looked at the health benefits of playing golf twice a week—18 holes each time, with the golfers walking the course. This routine provided health benefits, too (weight loss, improved cholesterol levels, and fitness gains). But a Dutch study of previously sedentary older adults, aged 65 to 80, found no health benefits from light aerobic exercise done only once 
or twice a week for 10 weeks.

Everyday warriors do best

One problem with occasional workouts not dealt with in these studies is that the risk of injury is greater, especially if you are cramming in intense activities. Your muscles may not have time to adapt to the stress of exercise. And a hard game of singles tennis once a week, for instance, may leave you sore, which might discourage you from exercising for a while.

The best plan is to make time for some exercise most days, not just weekends. Walk, swim, jump rope, do calisthenics. If you have to limit your vigorous workouts to the weekends, try not to push too hard. If you are prone to injury, over 50, or have any medical problems, get a checkup before starting a new exercise program. Make sure your techniques are correct, particularly if you are playing golf or tennis. And get the right equipment—whether it’s good running or aerobic shoes, or a tennis racket that is the right size for your body.

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