A workweek of 7,200 minutes is quickly divided between office time, driving the kids to school, meal time, cleaning time, leisure time, and sleep time. There are so many ways to fill the time, and postponing your workouts until the weekend might be the best way to use those precious moments. But here’s the question: How do you get the most out of weekend warrior training?

Research shows that 1% to 3% of exercisers only exercise on weekends, most people cite a lack of time during the work week as the reason they save physical activity for Saturday and Sunday. While some proudly hold the status of “weekend warrior,” others may be ashamed of not getting out for a run, swim, or dance during the workweek. But trainers (and researchers) say they don’t need to do that at all.

“As we age, we’re more likely to be weekend warriors,” says Ryan Harshman, a coach at Barry’s training camp in Denver. “Life happens and during the week there are many obligations that demand our energy, attention and time. Often the only time we have for ourselves is on the weekends when our time is more likely to be ‘our’ time .”

Research shows that those who engage in weekly physical activity with comparable health outcomes For those who start their activities during the week –as long as they log in The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of aerobic activity (such as brisk walking or swimming) over seven days and two days of strength training.

That said, the trainer recommends optimizing those 48 precious hours of exercise so you can get the most out of your workout No It’s overdone. the following, Harshman and other trainers offer their top tips for earning the title of Weekend Warrior.

1. Commit to doing what you can

Lots of people on Saturday and Sunday too. Whether you’re drinking with friends or playing with the kids, Sunday night can easily creep up on you. That’s why Harshman recommends having an honest conversation with yourself about how much activity you can reasonably commit to. “To get the most out of your weekend workouts, take time for yourself. Whether it’s 10 minutes, 30 minutes, or 50 minutes, that time belongs to you, not anyone else. Choose wisely, put your phone away, be consistent, Results will come,” he said.

2. Choose a variety of activities, not a lot of one activity

Maillard HowellThe fitness coach and owner of DeanCrossfit in Brooklyn says some weekend warriors make the mistake of spending all their workout time on one activity. Over time, this practice may create an imbalance in the body, increased risk of injury. He recommends designating one day of the weekend as “cardio day” and one day as “strength day.” That way, you’ll have a great first weekend of long bike rides and work on your flexibility and strength before Monday rolls around.

3. Get your friends and family involved

“You don’t have to do this alone,” Harshman said. “Exercise with a friend or take a fitness class. We achieve more with others than we achieve with ourselves.” Lifting weights can be a time to reconnect with your partner.

4. Practice presence in your workouts

Many of us are so distracted by social media and email inboxes during the workweek that it’s hard for us to really disconnect on the weekends, but Gallia VidalIt’s always worth trying, says an instructor at Barry College in Los Angeles. “Make sure there are no distractions so you can focus on your workout and gain body awareness. This will give you more precision in your movements and you’ll get the best out of each movement you perform,” she explains.

5. Prioritize rest and nutrition during the workweek

You may not be exercising Monday through Friday, but that doesn’t mean you can’t prioritize your physical and mental health in other ways. “I recommend relying on other supportive habits like sleep, meditation, and nutrition during the week to help maximize the rewards of being active on those two days,” says Howell.

Logging in at least eight hours of rest and adding a mix of protein, veggies, fruits, grains, and healthy fats to your meal plate will prepare your body for the fun weekend of exercise ahead. Take care of yourself for those 7,200 minutes so you can unleash your inner weekend warrior on Saturday morning.

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