Weekend Workouts Are Just As Good As Daily Workouts
Having a hard time squeezing in workouts during the work week? Getting all your exercise in on the weekends offers similar benefits, according to CNN, a new study. But the key is you still need to hit the recommended weekly exercise goal to get the same fat-zapping results.
Weekend warriors workouts are a popular fitness trend among individuals who have busy schedules during the week but want to stay active and maintain their fitness levels on the weekends. These workouts are typically intense and designed to maximize results in a shorter period of time.
For those looking to engage in weekend warriors workouts, it’s important to prioritize both cardiovascular exercises and strength training to ensure a balanced workout routine. Activities such as running, cycling, hiking, or high-intensity interval training (HIIT) are great options for cardio, while bodyweight exercises, weightlifting, or resistance band workouts can help build strength and muscle.
Both the World Health Organization and the U.S. exercise guidelines for adults recommend at least 150 minutes a week of moderate physical activity or 75 minutes of vigorous physical activity, or a combo of both. Those who can cram it all in on the weekend, known as “weekend warriors,” can lose just as much weight as those who workout daily, the study finds.
“The weekend warrior pattern is worth promoting in individuals who cannot meet the recommended frequency in current guidelines,” says study author Lihua Zhang. She says this is good news for office workers and others who sit for large amounts of time during the work day. “Those people are struggling to catch up in their exercise plan in daily life to offset the hazard of a sedentary lifestyle, but have less free time to get to the gym,” she explains, adding that fitting all the fitness in on the weekends gives them an alternative for staying fit.
Foods You Should Probably Skip Air Frying
Large Bone-In Meat
We’re not talking about chicken wings here, we’re talking about large whole chickens. You’re better off sticking to an oven when it comes to cooking them. If you’re wondering why, chicken must be cooked to a specific temperature internally before being consumed. According to the USDA, all poultry should reach a safe minimum internal temperature of 165 degrees Fahrenheit. Unfortunately, air frying this food item doesn’t guarantee an even cook. But hey, at least chicken wings are small enough to get an even crisp. Just make sure you line the air fryer basket first if it’s raw meat.
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Wet Batters
An air fryer is not a deep fryer. So, if you’re looking to toss battered fries, meat cutlets, or battered veggies, think again. There’s a big chance the batter will drip down the base of the machine, causing a big mess and major cleanup after. Bad enough, some people didn’t know you even had to clean an air fryer regularly. No really, someone on Reddit shared that they didn’t wash their air fryer basket after each use. “I don’t think I’ve ever washed it lol. I’ve had it for 8 months and decided to finally wash it today,” they wrote. They continued to say how there was a bunch of “solidified juices” and “fat/ grease” from steak and chicken.
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Cheesy Foods
It’s possible to make your favorite cheesy snacks in an air fryer. But it can get messy. AllRecipes cautions against air frying cheese. This isn’t because of health reasons but for cleanup purposes. They point out that cheese melts fast. The outlet suggests sticking to foods that effectively hold the cheese in place. Maybe, just stick to frozen cheeses like mozzarella sticks.
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Leafy or Chard Greens
Sure you can go ahead and put those Brussels sprouts or broccoli in the air fryer. But skip putting spinach, collard, or chard leaves in. If you haven’t tried it already, light leaves might move and shift around during the cooking process. You may also come across a fairly dry vegetable if you don’t put a little oil with it. And, of course, you don’t want to forget the seasonings.
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Popcorn
Some people have tried it but you probably shouldn’t. Most air fryer models won’t reach the required temperature to pop the kernels. According to Jolly Time Pop Corn, the best popping temperature is between 400 and 460 degrees Fahrenheit. Plus, popcorn kernels can become lodged within the air fryer’s heating element, which can potentially cause it to short.
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Pasta, Quinoa, Rice, Grains
Some grains like bread can be cooked in an air fryer. However, it can get a little tricky with lighter breads like toast and English muffins due to the air making them fly around. But anything like pasta, quinoa, and rice doesn’t do too well. Raw grains need to absorb water to cook. But there is some good news. If you have rice that’s already cooked, just add a little oil to reat in the air fryer.
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