2022 Research: Why you DON’T NEED to EXERCISE during the Week

So, could it be true, that we don’t need to bust our humps 3 to 5 or even 6 days a week in the gym or on the track, we can do all we need to do at the weekend.
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https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2794038
https://pubmed.ncbi.nlm.nih.gov/35788615/
https://discovery.ucl.ac.uk/id/eprint/1539729/1/O'Donovan_Association_Weekend_Warrior.pdf

Thanks to scientists collecting and analyzing vast amounts of data, we now know a lot about exercise, and how it's good for our health and wellbeing. We have data on the optimal time of day to exercise, which may not necessarily be the same for everyone. We know often we should exercise, we know how long it takes to lose our fitness, and what kind of intensity we should be aiming for. Of course many of these are just recommendations, but they are based on aggregated data recorded from thousands of participants, showing what appears to work best for most people. For example they can tell us how much exercise is needed to offset sitting down all day, or how best to keep unwanted weight off, and even how even just one single workout can deliver health benefits.
But if you're like most people, one of the biggest problems is actually finding time to actually do it during the week. In a new international study, researchers analyzed the public health data of over 350,000 people in the USA, it was collected through the National Health Interview Survey (NHIS) between 1997 and 2013. Combing through the data, the team – led by first author Mauricio dos Santos, an exercise physiology researcher from the Federal University of São Paulo in Brazil – had a single question they wanted to explore. Put simply, provided you're doing enough exercise to meet the recommended levels of physical activity each week, does it matter if you do all your exercise in just one or two sessions at the weekend, or is it better to spread the physical activity out regularly during the week? Currently, the World Health Organization (WHO) 2020 guidelines on physical activity and sedentary behavior stipulate that adults should do between:
150 and 300 minutes of moderate intensity physical activity each week, or
Between 75 and 150 minutes of vigorous intensity exercise each week (or an equivalent combination). While studies have previously looked at the health benefits of being a 'weekend warrior', it's remained unclear how doing only one or two sessions of exercise a week compared to doing more frequent sessions of physical activity, specifically in terms of reducing risk of mortality. Thanks to Dr. dos Santos and his team, we may now have a clearer answer. After comparing people in the cohort who undertook the recommended level of Moderate to Vigorous Physical Activity (MVPA) each week, the researchers found very little difference between weekend warriors and the participants who exercised more regularly, in terms of reduced mortality risk from all causes, and specifically from cancer or cardiovascular disease.
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