LONDON (IT BOLTWISE) – New research shows that just two workouts a week are enough to significantly improve health. Especially for people with type 2 diabetes, this exercise pattern can significantly reduce the risk of cardiovascular disease. Experts emphasize the importance of consistency and a balanced mix of strength and endurance training.
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In today’s fast-paced world, where social media often promotes unrealistic fitness goals, it’s refreshing to learn that just two workouts per week can be enough to significantly improve your health. A recent study has shown that so-called ‘weekend warriors’ who concentrate their physical activity on the weekend can achieve similar health benefits to those who exercise regularly throughout the week.
The study, which focused on people with type 2 diabetes, found that this form of exercise can reduce the risk of all-cause mortality by 21% and the risk of cardiovascular-related deaths by 33%. These results highlight the importance of consistency and meeting the 150 minutes of physical activity per week recommended by health organizations.
Laura Anderson, a personal trainer, emphasizes that two days of exercise per week is a good starting point for previously inactive people. However, she warns against exercising too intensely on two consecutive days as this could lead to injury. A balanced mix of strength and endurance training, complemented by adequate rest and a balanced diet, is crucial for success.
For those who can only work out twice a week, Anderson recommends a combination of strength and cardio exercises. A sample plan might include “push” exercises like squats and shoulder presses, as well as “pull” exercises like deadlifts and bicep curls. These exercises should be supplemented with moderate to intense endurance training to improve cardiovascular fitness.
In summary, significant health benefits can be achieved even with minimal training effort, as long as the training sessions are well planned and carried out consistently. This offers a realistic and sustainable way to improve your health without the pressure of having to exercise daily.
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