Packing all your workouts into weekend can backfire: Here's why

Spending the entire week glued to your office chair, racing against deadlines and scrolling through your phone during breaks, only to hit the gym or go for intense runs over the weekend to make up for the inactivity? If that sounds familiar, you could be one of the many ‘weekend workout warriors.’

But beware. Cramming all your physical activity into just two days to burn fat or shake off the guilt of not working out for the entire week may do more harm than good. Experts caution that pushing your body too hard over the weekend can lead to injuries and health troubles instead of benefits.

At first glance, weekend-only workouts may seem beneficial. After all, they help burn calories and moving your body on Saturdays and Sundays feels better than doing nothing all week. However, experts warn that this practice carries significant risks, which vary from joint injuries to strain on the heart. Here are some key concerns associated with performing high-intensity physical workouts only on weekends.

1. Injuries
Knee pain, back pain, muscle and joint aches, and ankle sprains are common in people who suddenly start exercising without regular practice. Starting intense workouts one fine day after a week of inactivity can easily overload the body.

2. Pressure on the heart
For those who live a sedentary lifestyle, suddenly engaging in high-intensity workouts can trigger chest pain, irregular heart rhythms, and other complications. This risk is exceptionally high for people over 40. High-intensity training should only be done after gradually conditioning the body through consistent exercise.

3. Fatigue
Excessive workouts concentrated over the weekend can leave the body drained, causing fatigue in the days that follow.
4. A false sense of security
Exercising only on weekends may create the illusion that all health risks are under control. This false confidence can lead people to neglect other vital habits, such as a balanced diet, proper sleep, and stress management.

Instead of relying solely on weekend workouts, aim for sustainable routines. Even small steps, like walking for 15 minutes daily, doing light stretching, or practising yoga, can help reduce the risks of weekend overexertion. Always keep in mind that when it comes to exercise, it’s not the intensity of one day that counts, but the consistency of your routine