While a full work schedule is great for productivity, it can sometimes mean other things need to be put off, like sticking to New Year’s resolutions to heal. Even with fitness machines and cute workout playlists, it seems impossible to find time to hit the gym during a busy work week. But a full work schedule doesn’t mean giving up on fitness goals, according to a new study. In fact, packing up all your workouts over the weekend is still a huge overall health benefit.
To help out our fellow weekend slayers, here are a few ways we can get the most out of our workouts over the weekend.
Here are five top tips to help you finish your fitness game over the weekend.
1. Prepare your body on non-training days.
Because it can be very difficult for your body to pack all your workouts into two days, it’s important to be prepared on non-workout days. This includes thinking critically about your diet, drinking, and getting up from your desk every hour to mobilize your joints and stretch your tense muscles.
2. The more intense, the better.
“When you exercise vigorously, your body enters an excess post-exercise oxygen consumption state (EPOC),” says Austin. “This actually means that after a workout, your body has increased its calorie intake – for up to two days.” Try doing full-body HIIT exercises, including sprints, relatively fast moderate weight lifting, and weight training.
3. Do resistance training and cardio exercises.
“Like more intense exercise, cardio creates a rehabilitative effect that can last for days,” says Austin. Combine your cardio workout with some resistance training to get the most out of your workout. Use your own body weight or grab some dumbbells, a kettlebell, or resistance bands to work your muscles.
4. Eat and drink strategically.
Say goodbye to pizza on Saturday nights. “Your weekend diet should support your goals,” recalls Austin. “Make sure you’re eating carbs during your workout and relatively low carb (for fat loss) or high carb (for muscle building) for the rest of the day.” It’s all about carbohydrates, right?
5. Take time to relax.
“When your work schedule is crazy, it’s important for your body and mind to relax,” advises Austin. “High stress means high cortisol levels. This can decrease the effectiveness of your workout and lead to an increase in body fat percentage. “Yes. Whether it’s a refreshing yoga routine or strategic meditation, arm yourself with the tools to help you out.