Weekend gym rats might be onto something. Weekend warriors, who put recommended amounts of exercise into one or two gym sessions（时段）, experience similar health benefits to those who work out several times a week, according to a new study. And those benefits include a longer life. “It is encouraging news that working out in just one or two days per week is connected to a lower risk of demise, even among people who do some activities but don't quite meet recommended exercise levels,” the lead researcher Emmanuel Stamatakis says in a statement.

    The World Health Organization recommends that adults perform two and a half hours of moderate-intensity（中等强度的）physical exercise, or an hour and 25 minutes of more energetic exercise per week. Usually this is done within several days, with experts suggesting that adults get up to 30 minutes of regular exercise each day. However, the new study suggests that busy people may be able to meet the standards when they have more free time, such as at weekends, and stay healthy all the same.

    Researchers studied data from more than 63,000 men and women in England and Scotland, including data about their activity habits and risks for death. The researchers put each individual in one of four groups: those who described themselves as inactive, those who exercised but less than what was recommended, those who exercised in the “weekend warrior” style, and those who worked out regularly more than three days a week.

    Adults who exercised in the “weekend warrior” style had a 40 percent lower risk of cardiovascular（心血管的）disease and a 30 percent lower risk of death by any cause than those who did not exercise at all. The lower risks of cardiovascular disease and overall death were similar to the risks of people who worked out regularly over the week.

    But take a pause before you give up your weekday gym habit. Just a couple of light sessions won't be enough to get benefits: “Weekend warrior” exercise sessions are usually 75-minute energetic workouts, according to the study.

    The results are promising overall, if you just simply can't fit physical activities into most days. The key here is that exercise is truly a lifeline（救生索）: It reduces your risk of illnesses like heart disease, diabetes, cancer and depression, according to the WHO. So, if you are just too busy on weekdays, let go of the guilt（内疚）. Just make sure to hit the gym hard at weekends.

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        千万年来人迹未至，或者说，太古以来从未被世人瞧见过的地球的南极点竟在极短的时间之内——即一个月内两次被人发现，这是人类历史上闻所未闻、最不可思议的事。而他们恰恰是第二批到达的人，他们仅仅迟到了一个月。虽然昔日逝去的光阴数以几百万个月计，但现在迟到的这一个月，却显得太晚太晚了——对人类来说，第一个到达者拥有一切，第二个到达者什么也不是。一切努力成了徒劳，历尽千辛万苦显得十分可笑，几星期、几个月、几年的希望简直可以说是癫狂。“历尽千辛万苦，无尽的痛苦烦恼，风餐露宿——这一切究竟为了什么？还不是为了这些梦想，可现在这些梦想全完了。”——斯科特在他的日记中这样写道。泪水从他们的眼睛里夺眶而出。尽管精疲力竭，这天晚上他们还是夜不成眠。他们像被判了刑似的失去希望，闷闷不乐地继续走着那一段到极点去的最后路程，而他们原先想的是：欢呼着冲向那里。他们谁也不想安慰别人，只是默默地拖着自己的脚步往前走。1月18日，斯科特海军上校和他的四名伙伴到达极点。由于他已不再是第一个到达这里的人，所以这里的一切并没有使他觉得十分耀眼。他只用冷漠的眼睛看了看这块伤心的地方。“这里看不到任何东西，和前几天令人毛骨悚然的单调没有任何区别。”——这就是罗伯特·福尔肯·斯科特关于极点的全部描写。他们在那里发现的唯一不寻常的东西，不是由自然界造成的，而是由角逐的对手造成的，那就是飘扬着挪威国旗的阿蒙森的帐篷。挪威国旗耀武扬威、洋洋得意地在这被人类冲破的堡垒上猎猎作响。它的占领者还在这里留下一封信，等待着这个不相识的第二名的到来，他相信这第二名一定会随他之后到达这里，所以他请他把那封信带给挪威的哈康国王。斯科特接受了这项任务，他要忠实地去履行这一最冷酷无情的职责：在世界面前为另一个人完成的业绩作证，而这一事业正是他自己所热烈追求的。

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