【推荐1】If you have watched the amazing Beijing 2022 Winter Olympics, chances are that you have fallen in love with some winter sports and you’re already making sure your equipment is ready for them.     1     However, there’s another element to get ready for the slopes (坡)—your body. Even if you exercise regularly, skiing, snowshoeing or skating challenges your muscles in ways other activities don’t.

Exercising in the cold decreases your body temperature.     2     Your heart and lungs also need to work harder to warm air before it enters your body. Depending on the sport, certain muscles may also be used more frequently compared to activities in other seasons. The good news is that most winter sports involve heart endurance (耐力), muscle strength and muscle endurance.     3    

    4     Skiing and snowboarding are great winter sports that provide a total body workout. However, it can be hard on the body the first time you hit the slopes. As anyone who has spent time skiing or snowboarding can prove, after a long day on the slopes, the body becomes extremely tired. And that is when injuries are more likely to occur.     5     Before the winter season, a regular exercise program should include exercises that get the blood running while challenging the entire body, such as stair climbing or running. The intensity should vary from 20—45 minutes at least 3 to 5 days a week. As winter nears, adding a cardio (有氧的) workout longer in duration but lower in intensity can help increase endurance.

【推荐2】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.

【推荐1】The beauty of confidence is that it is possible to learn it, no matter who you are! Follow these simple steps to be confident.

Consider your strengths and success.    1    When did you help others? What are you good at? When have you taken pride in yourselves? What are you working hard for? If you have difficulty thinking of your strengths and success, ask your family member or a close friend.

Have goals. Sitting around and doing nothing will make you feel worse. Start with a small goal.    2    You'Il get more confidence achieving a small goal. Once you've achieved many smaller goals, you can set bigger goals.

    3    Failure is the mother of success. When you fail, view it as a learning experience. Often we have to fail on our own to gain experience. By failing, you have at least taken a chance.

Pick a role model. Pick a role model that is always confident and always learn from them.

Study their action, their manners and how they communicate with others.    4    However, it's a great place to start. Smile. Confident people smile often, and without much reason.    5    It tells the people around you that you're comfortable in yourself and enjoying your time

【推荐2】School pupils in England will be grouped into “bubbles” when the new academic year starts in September, with mass activities such1 as assemblies (学校集会) discouraged under new regulations announced by Education Secretary Gavin Williamson.

Schools were shut down in March, 2020. Currently around 1.6 million of the country’s 9 million school-age children are back in the classroom, but the government says a proper return in September is “critical to our national recovery” and attendance will be compulsory.

Social distancing will not be applied in schools, and masks will not be worn, but instead so-called bubbles, based on avoiding contact between individual classes or year groups, will be applied. This will mean separate start and finish times, and also different times for lunch and playtime.

Pupils will be discouraged from using public transport, which could bring many other challenges. Mobile testing units (检测装置) will be sent to schools which have an outbreak, and schools will have testing kits (检测工具) to give parents if required, but if there are two confirmed cases in 14 days, potentially the whole school could be shut down.

Geoff Barton, the general secretary of the Association of School and CollegeLeaders, says, “It will be immediately apparent to anyone reading this guidance that it is enormously challenging to carry out this proposal. The logistics of keeping apart many different ‘bubbles’ of children in a full school, including whole-year groups comprising hundreds of pupils, is incredible.”

Meanwhile, before the much-anticipated next stage of casing lockdown in England takes place this weekend, the number of COVID-19 cases has risen in 36 local authorities across England. Easing measures have already had to be delayed in the East Midlands city of Leicester, but now other spikes (激增) in infection rate are being reported all across England. The areas with the largest increases are Knowsley and Bolton, both in the North West of the country, and the London borough of Hammersmith and Fulham. In Knowsley, close to the city of Liverpool, the rate of infection rose from 6 people out of every 100, 000 to 20.