Though nothing can compare to a regular fitness routine three to four times per week, a recent study in the Journal of the American Medical Association revealed the surprising long-term benefits for those who exercise once or twice per week. It showed that deaths from heart disease and cancer were much lower among weekend warriors than for those who play sports or go to the gym infrequently or not at all.
We know that finding the time to focus on fitness can be challenging—but we also know that we feel better, and have more energy, when we’re active. If, like us, you try to at least get to the gym on the weekends, we’d like to share what we’ve learned about fitness with our fellow weekend warriors.
- Don’t overstrain. The idea isn’t to cram a week’s worth of fitness into one or two days, but to perform 150 minutes of moderate activity (like jogging) or 75 minutes of vigorous activity (such as biking ten miles or faster per hour).
- Eat healthy and hydrate. To exercise or play sports we need energy—which has given us an active appetite for fruits, vegetables, whole grains, and lean proteins. Also, when we exercise, our bodies lose a lot of water, often more quickly than our brains realize. So it’s important to consistently hydrate to avoid exhaustion and overexertion.
- Wear the right apparel. Proper fitting sneakers with the right amount of cushioning and ankle stabilization are critical to preventing injury. Moisture-wicking apparel, like our Performance and Flow shorts, draws moisture from the body to the exterior of the shorts so it can evaporate more quickly—leaving us more comfortable and able to exercise longer.
- Since our bodies aren’t used to rigorous activity, it’s especially important for weekend warriors to warm up and cool down when at the gym or before playing a sport. This helps us avoid overuse injuries and protects our tendons and muscles from straining and snapping.
- Know our limits. Our bodies and our brains aren’t always in sync. Even if we feel mentally prepared to run a half-marathon or take a 30-mile bike trip, it doesn’t mean our bodies are. So we listen to our bodies. If we feel pain while at the gym or playing a sport, we reduce the strain and stress on our bodies by dialing back our work out.
When going through our fitness routine, we want to be comfortable. But more than comfort, we know that proper fitting activewear can enhance our performance and up our fitness game. For men 5’8” and under, our Performance Shorts and Flow Shorts remove the guesswork to buying proper fitting shorts. At ATK Apparel, we focus on fit so you can focus on fitness.