Latest news with #weekendwarriors
Medscape
4 days ago
- Health
- Medscape
Even ‘Weekend Warriors' With Diabetes Can Reduce Death Risk
TOPLINE: Adults with diabetes who are physically active on weekends or who exercise regularly have a 21% and 17% lower risk for all-cause mortality, respectively, than people who are inactive. These benefits are mainly due to fewer deaths from heart-related issues, with 'weekend warriors' and regularly active participants showing 33% and 19% lower risks, respectively. METHODOLOGY: Researchers analyzed data from the National Health Interview Survey on 51,650 adults with self-reported diabetes for a 21-year period beginning in 1997, tracking deaths through the end of 2019. Patients were divided into four physical activity groups: inactive (no moderate-to-vigorous physical activity [MVPA]), insufficiently active (MVPA < 150 min/wk), weekend warrior (MVPA ≥ 150 min/wk in 1-2 sessions), and regularly active (MVPA ≥ 150 min/wk in ≥ 3 sessions). The mean age was 61.7 years for inactive patients, 59.5 years for those who were less active, 54.7 years for weekend warriors, and 57.2 years for patients who were regularly active. The analysis included age, sex, ancestry, education, marital status, BMI, smoking, alcohol intake, chronic conditions, self-rated health, psychological distress, mobility difficulty, functional limitation, and diabetes medications. TAKEAWAY: The dataset contained 16,345 deaths during a median follow-up of 9.5 years (5620 from cardiovascular disease and 2883 from cancer); compared with inactive people, weekend warriors had a 21% lower risk for death (hazard ratio [HR], 0.79; 95% CI, 0.69-0.91), whereas regularly active people had a 17% lower risk (HR, 0.83; 95% CI, 0.78-0.87). Compared with inactive people, weekend warriors had a larger reduction in heart-related deaths, with a 33% lower risk (HR, 0.67; 95% CI, 0.52-0.86), whereas regularly active people had a 19% lower risk (HR, 0.81; 95% CI, 0.74-0.88). The benefits for cancer deaths were smaller, with weekend warriors having nearly the same risk as inactive people (HR, 0.99; 95% CI, 0.76-1.30) and regularly active people having a slightly lower risk (HR, 0.99; 95% CI, 0.76-1.30). People who were not very active had a lower risk for death from all-cause mortality than inactive people (HR, 0.90; 95% CI, 0.85-0.95). IN PRACTICE: 'This should be reassuring given the elevated premature mortality risk, distinct physiology, and low physical activity adherence among adults with diabetes,' the researchers reported. 'These findings reinforce the importance of flexible physical activity patterns for people with diabetes as they can improve insulin sensitivity and glycemic control — especially for those who face barriers to maintaining regularly routine exercise.' SOURCE: This study was led by Haibin Li, PhD, of the Department of Cardiology at the Heart Center of Beijing Chaoyang Hospital, in Beijing, China. It was published online on July 22 in Annals of Internal Medicine. LIMITATIONS: Physical activity was self-reported, causing possible bias; only leisure time activity was measured, excluding other types of work or transportation; time spent sitting or inactive was not recorded; activity was measured only once, so changes over time were not recorded. DISCLOSURES: The authors reported no relevant financial disclosures. This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
Daily Mail
6 days ago
- Sport
- Daily Mail
Christian Petracca is one of Australia's fittest footy players - here's how you can use the AFL superstar's training secrets to reach your goals
Melbourne Demons star Christian Petracca is one of the most complete players in the AFL - explosive, consistent, and elite in high-pressure moments. But none of that happens by accident. His training regime blends physical intensity with recovery, mental fitness and nutrition, and he's built it through trial, error and commitment. The best part? Much of his approach can be copied by everyday athletes, weekend warriors and gym regulars. Petracca's schedule is mapped around his game day. If he plays on a Saturday, his training week looks like this: Monday: Recovery: Sauna, light mobility work, yoga or Pilates at home. Tuesday: Lower-body strength session and touch skills: Stationary drills to sharpen decision-making, followed by gym. Wednesday: Rest or light session: Optional yoga, reformer Pilates at home, or shooting drills. Thursday: Main training session: Covers 6–7km of game-style running, stoppage drills, full-contact ball work. Friday: Captain's run/light training and mental prep: Brief tactical work, goal-kicking, then mindset reset. Saturday: Game day. Sunday: Active recovery: Sauna, stretching, family time, cooking nutritious meals. How to replicate it: If you play social sport on the weekend, build your week around it. Add: One main workout (full-body or skills based) Two strength sessions (legs and upper body) Daily recovery habits (see below) A rest day or active mobility session Skill Focus: Get Specific and Repetitive Petracca zeroes in on skills he wants to master. For example, it could be goal kicking, inside-50 delivery and stoppage sharpness. He works closely with coaches and teammates like Max Gawn to simulate game flow. He doesn't wait for team sessions - on off days, he meets with an assistant coach for technical kicking drills, snap shots and pressure simulations. How to replicate it: Pick two weak points in your game or workout. Whether it's passing, kicking, footwork or acceleration, isolate and work on them deliberately 2–3 times a week for 15–20 minutes. Less volume, more precision. The mental game: Training your brain like a muscle Petracca says footy is '90 per cent mental' and it shows in his preparation. He writes in his journal daily, listing things he's grateful for. He uses meditation and visualisation to reduce anxiety and boost clarity. He sees a psychologist regularly through the AFL Players Association. He watches film and breaks down decision-making patterns. He credits this work for increased composure, confidence, and self-awareness on the field. How to replicate it: Download a mindfulness app like Headspace or Smiling Mind. Start a daily five-minute journal: one goal, one win, one challenge. Watch back footage of your games or training sessions - reflect without judgment. Talk to a mental coach or psychologist if possible - it's performance work, not therapy. Body maintenance: Rest smarter, not just harder Whether playing elite footy or training casually, building a repeatable weekly plan is the foundation for long-term success Petracca has learned not to over-train, a mistake he made early in his career. Now he listens to his knees, his hamstrings, and monitors his sleep quality. If he's sore, he rests. If he's energised, he pushes. Recovery tools he uses: Infrared sauna sessions at home (aids circulation and recovery). Pilates reformer (for strength and mobility). Yoga studio visits (for breathwork and stretching). Nightly 15-minute stretch routines. Deep tissue massage and physio access. How to replicate it: Pick two to three nightly stretches (hip flexors, glutes, calves) - hold each for 60 seconds. Take one hot-cold contrast shower or bath weekly if you don't have a sauna. Schedule your training around how your body feels, not just what your plan says. The three pillars of recovery Hydration, nutrition and sleep are non-negotiable for Petracca, who follows a daily routine for rest and recovery Petracca's rule is simple: nail sleep, hydration and nutrition every single day. Sleep: Goes to bed and wakes up at the same time every day. Avoids screen time before bed. Sleeps eight to nine hours per night. Hydration: Starts each day with water and electrolytes. Sips water throughout training sessions. Rehydrates after sauna, gym, or cardio. Nutrition: High-carb, high-protein focus - essential for endurance athletes. Cooks most meals at home - Italian roots dovetail with his performance focus. Avoids fad diets - performance over aesthetics. Shares simple, balanced meals via social media, often featuring lean meat, vegetables, olive oil and rice. How to replicate it: Aim for at least 7.5 hours sleep in a cool, dark room. Drink 2.5 to three litres of water daily (more in summer or post-exercise). Build meals around this formula: protein + veggies + carbs + healthy fat. Pre-season grit and off-season reset The star midfielder uses infrared saunas, Pilates and stretching to stay mobile and reduce injury risk throughout the year During the pre-season, Petracca ramps up his regime with 10–12km track runs, plyometric sessions, and long gym days. But he also uses the off-season to mentally reset, often by going on holiday, before attending high-intensity camps to rebuild endurance. How to replicate it: Use breaks between exercise programs to reset, travel, and then rebuild your engine with cardio, mobility, and strength work. Don't coast, refresh. Routine builds greatness 'Build a strong routine that you're happy with and can stick to,' Petracca said. He credits his routine with turning him from a raw recruit into a genuine AFL superstar. Whether it's his diet, gym work, or mindfulness - the structure helps him stay consistent, even on tough days. Replicate it: Choose your wake/sleep time and stick to it. Train on the same three to four days each week. Plan your meals and rest ahead of time.
