We all know that regular exercise is vitally important for both a healthy mind and body. Research has shown that just five minutes of exercise in a “green space” can help people to keep mentally healthy.
Let’s take a look at some ways to get close to nature and make them a part of your regular exercise routine.
Get on your bike
Cycling is a cheap, easy and fun way to get some good exercise in the outdoors. Try leaving your car at home and cycling to work one day, if that’s possible. Or get the family together and go on a weekend bike ride. Check out the local cycle paths before you go, and plan a safe route. Make sure you take some healthy snacks with you to keep your energy levels up.
Try some outdoor yoga
Practising yoga can be great for reducing anxiety and aiding relaxation, so why not take your yoga mat and try out some asanas (yoga postures) in the open air? Yoga is great for stretching tight muscles and increasing flexibility as well as improving mobility, control and breathing. Why not finish your practice with some quiet meditation to further calm the mind?
Go running
Instead of spending hours on the treadmill(跑步机), grab a friend and go off for a jog around your local park, or some nature trails. If you are used to running on a treadmill, you may find it harder at first, so make sure you have some good, supportive running shoes. You could also find out where your nearest Parkrun is. They are open to everyone, free, and are safe and easy to take part in.
1. If you want to cycle with your family, you’d better __________.A.have a healthy body |
B.check the bikes carefully |
C.learn some survival skills |
D.make good preparations for it |
A.Getting closer to nature. |
B.Feeling relaxed or peaceful. |
C.Keeping active and energetic. |
D.Having no effect on people’s bodies. |
A.It takes them some time to get used to it. |
B.It needs some patience to continue. |
C.It makes them lose interest in running. |
D.It leads them to fall behind their friends. |
相似题推荐
【推荐1】I come from a family that loves sports. My father coaches Little League baseball. My mother swims nearly every weekend. My brother is on his high-school basketball team, and I am the best hitter on my middle-school volleyball team. All of us have benefited(受益)from sports. One of the most common ways for kids to take part in sports is to join a team. Joining a sports team should be a school requirement.
Playing sports is good for both the body and mind. Everyone knows that exercise helps people stay fit. For example, swimming helps your heart work better and it also helps build muscle strength(肌肉力量). In addition, school athletes(运动员) often have a healthy diet. I eat a lot of fruit and vegetables and avoid fatty foods because I must stay in great condition.
Being on a team allows students to enjoy a healthier social life. They often make more friends and can be some of the most popular kids in school. Since joining the basketball team, my brother has made friends with a lot of his tea mates and has showed more interest in spending time with them.
Kids who take part in school teams sometimes earn college scholarships(奖学金). My brother's friend, Justin, played football in high school. His family did not have money to send him to college. However, a college invited him to play on its team. The college is paying for him to go to school. Joining a team turned out to be one of the best decisions he had ever made. Now he studies at a great college and plays on its football team Not every school athlete gets a college scholarship, but joining a school team-makes it possible.
Although some people may not like the idea of forcing students to join a school team, its many benefits such as keeping kids heal thy, new friendships, and possible scholarships cannot be denied(否认).
1. What does the author mainly tell us in Paragraph 2?A.Joining a school team has health benefits. |
B.Students should spend more time exercising. |
C.Swimming is an excellent sport for students. |
D.School athletes must try to eat a healthy diet. |
A.He had a busier life. | B.He got more chances. |
C.He worked much harder. | D.He became more sociable. |
A.He is a good football player. | B.He will be given a scholarship. |
C.He is managing a school team. | D.He comes from a wealthy family. |
A.He doubts it. | B.He is in support of it. |
C.He is worried about it. | D.He pays little attention to it. |
【推荐2】How exercising changed their life
Name: Katelyn Block, 19
The problem: At the end of her junior year of high shoo, she fell into a serious eating disorder.
The change: She was an athlete, but while she was sick, she stopped running. Later, she decided to get back into running. She made the decision to build her body back from the ground up. With a few months of hard work and determination, she graduated from high school with a healthy body and a healthy mind.
Name: Amalia Biro, 24
The problem: Amalia was a horseback rider with her sight set on the Olympics, until one day she was thrown off a horse, leaving her left knee badly injured.
The change: She ran a 5K at the request of her friend. Running lets her clear her bead. She found herself staring to turn to running instead of breaking away from her social life.
Name: Sarah Jane Parker, 28
The problem: She had a lot of fear and anxiety about different things. The fear was taking over her life.
The change: She tried indoor rock climbing with her friend's encouragement. When she finally managed to climb to the top, she fell in love with the sport Eventually she used the courage she got from climbing to break away from her fear.
Name: Kimberly Whittaker, 25
The problem: Two car accidents in one month made Kimberly have joint problems in both knees and pain in her lower back.
The change: She joined a gym and worked with a physical trainer three times a week to help her become healthy again. She took spin classes (动感单车课程) the most often because she felt like she was able to focus her energy just on riding.
1. How did Katelyn become healthy again?A.By running. | B.By seeing a doctor. |
C.By changing her mind. | D.By focusing on studying. |
A.They had big goals. | B.They were sports fans. |
C.They had no self-confidence. | D.They should thank their fiends. |
A.They were boring. | B.They were tiring |
C.They were difficult | D.They were attractive. |
【推荐3】Don’t miss out-save£100 pp
We don’t think an excuse is required, but here is one of many great reasons why you should book your next ski holiday now-our saver week discount is coming to an end! All of our holidays are discounted by£100 per person every week in January and mid-March.
Why do we recommend January skiing?
Undoubtedly your primary concern when choosing a ski holiday is the snow. With temperatures at their coldest and slopes (斜坡) at their quietest, it’s safe to say good snow conditions are almost guaranteed.
New year, new gear! For those of you renting equipment and/or clothing, you can be sure to find some brand new hire ready to carve through that fresh January powder.
If you’re looking to avoid the busy school holidays, you’ve hit a jackpot. The slopes are empty and you don’t have to wait long!
If you’re unsure about January, mid-March skiing could be for you.
March has an excellent track record for snowfall and you’re guaranteed to spend most lunch times bathing in the sun! March can offer the best of both worlds with fresh snow and blue bird days.
Similarly to January holidays, March is often far quieter than December and February periods. Remember, the sooner you can get up those lifts, the sooner you can slide down the freshly cleaned pistes (滑雪道).
We’re confident we have a ski holiday perfect for you. Don’t wait though, book before the end of the month to save £100 pp. Call us now at 0208 875 1957!
1. What is the major concern of people who want to take a ski holiday?A.Price range. | B.Snow conditions. |
C.Temperature changes. | D.Equipment rental. |
A.It is far quieter than January. |
B.It can help avoid busy school holidays. |
C.It has a record for the lowest temperature. |
D.It guarantees both fresh snow and sunny days. |
A.To spread knowledge about skiing. |
B.To encourage more people to ski. |
C.To offer skiers some suggestions. |
D.To advertise a ski holiday discount. |
【推荐1】Seek out a Unique Beach
VISIT
Oregon. For sun and fun away from the crowed beaches of Florida, check out the Oregon coast and its 363 miles of gorgeous shoreline, stretching from the Columbia River south to the redwood forests of California. Every beach is public and free. “The coast is a perfect place to watch sea lions sun themselves or simply see the mighty Pacific weaves crash in the sunset followed by a seafood feast in one of the busy fishing communities located between the coves(小海湾),” says Bramblett. July and August aren’t peak gray whale migration season, but there’s still a good chance you could catch a glimpse of some of the 200 whales that spend the summers off the Oregon coast.
SLEEP
Next to a lighthouse. Imagine yourself an ancient mariner when you book a room overlooking the Pacific Ocean at the Heceta Head Lighthouse Bed and Breakfast in Yachats, Oregon. The working lighthouse, which dated to 1894, cast a bright beam 21 miles out to sea, making it the brightest light on the Oregon coast. The cliff-top rooms at the Light Keeper’s home nearby aren’t cheap-you’ll sell out up to $385 for a weekend night during peak season (price includes a seven-course breakfast).
BEWARE
Dangerous currents Unless you love cold water (or wear a wet suit), you may not wait to venture into the sea off the Oregon coast, even during the summer. But if you do, be prepared for the U.S. Lifesaving Association. Swim parallel to the beach until you’re no longer being pulled out to sea, then swim diagonally(成对角线地)toward the shore.
BRING
Baby powder. Use a generous amount of baby powder to remove sand from your hands, feet or hair. The powder quickly absorbs moisture, allowing sand to fall off easily.
1. It can be inferred from the section SLEEP that______.A.the price of one night shay remains the same all the year around |
B.those who stay there can have a free access to the beach and the lighthouse |
C.those who want to stay there have to pay more during a tourist season |
D.the price includes the breakfast for seven people |
A.Avoid wearing wet suits |
B.Never dive into the cold water off the coast |
C.Bring baby powder to protect your skin from sand scratches |
D.Don’t swim straight toward the shore when there’re dangerous currents |
A.a perfect view of sea lions |
B.a mariner like stay in the more than 100-year-old lighthouse |
C.a seafood feast in the popular local community |
D.sun and fun of the less crowed beach |
Greetings from the Office of Admission at Harley University! We hope that you and your students are doing well in these challenging times. In light of the coronavirus (COVID-19) pandemic, Harley has suspended all campus visitations. However, we write to you today to affirm our commitment to working with you and your students as they navigate the college search and application process.
To that end, we are pleased to announce that beginning on Tuesday, March 31, 2020, our office will be offering online information sessions for prospective students. Much like our on-campus information sessions, these will consist of a one-hour discussion hosted by a Harley admission dean and a current student. They will provide an inside look at the Harley community both academically and socially, as well as an overview of the admission and financial aid processes. Attendees will be able to see the presenters and submit questions throughout the sessions. While designed for prospective students, counselors are welcome to join.
Our online information sessions will be offered on the days/times below.
Tuesdays at 3:00 pm EDT
Thursdays at 9:00 am EDT and 6:00 pm EDT
Students/Counselors can register here.
We are hopeful the times we offered will allow anyone, regardless of time zone, to be able to join us for a session. While we are disappointed that campus visits are not currently possible, we are confident that these online sessions will provide the same accessibility, information, and enthusiasm as we introduce your students to the Harley community.
In the same spirit, we remain committed to answering any questions you, your students, or their families may have about these sessions, or any other changes to our programming. You can contact us at admission@harley.edu.
We wish you all a safe and healthy spring.
Sincerely,
Jason Harley
Director of Undergraduate Admission
1. What is the purpose of this letter?A.To answer questions from teachers and students. |
B.To arrange for school visits and online interviews. |
C.To say hello to colleagues during the Covid-19 pandemic. |
D.To inform alternative methods of getting application information. |
A.students in Grade 11-12 |
B.parents of senior high school students |
C.current students in Harley University |
D.teaching staff in Harley University |
A.Harley University does not enroll new students this year. |
B.Prospective students should attend the sessions with counselors. |
C.The online sessions will function almost the same with on-campus visits. |
D.Students can contact admission@harley.edc to arrange on-campus visits. |
【推荐3】Nowadays kids can access various websites. However, they also need to aware of some websites that may bring them bad influences. There are a lot of good websites for kids that can be useful for their overall development.
Kids, national geographic
National Geographic Kids is one of the best websites for kids to stay updated with latest information on a wide range of topics. Every kid will surely find something important when he/she visits this website. It covers exciting information about activities, animals, education, fun and intellectual games, people and places, science and technology, stories, etc.
Factmonster
We know how much kids hate to study. If you also find it hard to make your kids study, you can ask him to visit Factmonster. This website is a fun way to study on all the school subjects. Kids will not have any punishments or long hours of lectures, but instead they will learn in a free way to study on their own!
Clubpenguin
Clubpenguin is an entertaining website, operated by Disney. As the name suggests, kids need to create a penguin alter ego (密友)and play online games and chat with fellow penguins, or friends. So, if you are looking for the chat rooms for kids only, then club penguin is a great choice for you! The best part is that all the chat information and history can be monitored by parents, in any time they want. Along with online chatting with friends, your kids can also participate in various activities that take place on club penguin, like drawing, painting! etc.
1. Kid. national geographic is a good website for kids because ______.A.it enjoys the largest amount of topics |
B.it provides online teaching by educators |
C.it is good for kids’ over-all development |
D.it has academic papers written by scientists |
A.Ebay | B.Factmonster |
C.Clubpenguin | D.Kids. national geographic |
A.It can useful for children’s intelligence |
B.Kids can change their names as penguins |
C.Kids can play online games with their friends |
D.Parents get all the chatting records of their kids |
A.education report | B.science news report |
C.ad for some websites | D.Internet training course |
【推荐1】Feel tired and want to have a break? People have many different ways to relax during break time at work or school. Smartphones are probably the number one choice for a quick mental vacation.
Although it might seem like a good time, looking at your cellphone may damage your mental power, according to a recent psychological study from Rutgers University in the United States.
For the study, more than 400 students were asked to finish a set of 20 word puzzles. Halfway through the task, the students were divided into three groups. One group was allowed to take a break and use cellphones to buy things online. The second group was asked to have a rest and buy things using a computer. The last group didn’t take any break at all.
Interestingly, the group that used their cellphones during the break went back to work feeling the most tired and least motivated to continue. They also had the hardest time solving the remaining word puzzles.
The cellphone group took 19 percent longer to finish the rest of the task, and solved 22 percent fewer problems than those in the other break conditions combined.
Terri Kurtzberg, co-author of the study, explained that they assumed looking at cellphones during a break would be no different from any other break – but instead, the phone may cause increasing levels of distraction that make it difficult to return focused attention to work tasks.
“Cellphones may have this effect because even just seeing your phone activates thoughts of checking messages, connecting with people, access to ever-refilling information and more, in ways that are different than how we use other screens like computers, and laptops,” Kurtzberg told Science Daily.
This is echoed (呼应) by a 2017 study from the US University of Chicago. It found that even if cellphones are turned off or turned face down, their mere presence reduces a person’s cognitive capacity (认知能力).
So, during your next break, try putting your smartphone away. Go out for a walk, get to know your classmates or even take a nap (小憩). You may be surprised by the result.
1. What did the study find about using cellphones during breaks?A.It could make people more motivated at work. |
B.It could reduce one’s ability to solve problems. |
C.It could be beneficial both physically and mentally. |
D.It could affect one’s relationships with others. |
A.motivate | B.associate. | C.appreciate | D.imitate. |
A.They may influence people in the same way as computers do. |
B.They may make it hard for people to concentrate on work. |
C.Their negative influence is almost impossible to avoid. |
D.They have become a necessary part of people’s lives. |
A.Turn off their cellphones. | B.Keep their cellphones face down. |
C.Replace cellphones with laptops. | D.Keep their cellphones out of sight. |
【推荐2】Kids who like noodles are in luck in Italy. School lunch almost always begins with a "primo" of pasta-think penne(意大利面食)with tomatoes and cheese. That's typically followed by a protein-packed main dish, such as roasted chicken, accompanied by a veggie side. Finally, there's dessert, usually fruit. But what if kids would rather eat a homemade sandwich?
That question became the basis of the "Sandwich Case". This is a legal fight started by a group of parents who had gotten fed up with the price and quality of school meals. Italy's top court settled the matter:Families do not have the right to send food to school. The main problem the judges have with lunchboxes is that they can create divisions.
Each nation has its own take on how to handle the meaty issue of feeding students. In Australia, for example, many schools don't have a cafeteria. And, of course, packing a school lunch to take to school is as American as apple pie. However, more American kids would be better off with school lunch for their parents think cafeteria meals are healthier than what an average parent packs.
Students in low-income families qualify for free or reduced-price meals. So there can be a stigma around who's participating, meaning kids without a lunchbox can feel singled out for being poor. One way to avoid that problem is providing meals to everyone for free. In Sweden, where students chow down on a hot main dish and their pick of vegetables from a salad bur, no one needs lunch money.
The country with a system most similar to Italy's is its neighbor. France, where kids are expected to eat their school's multi-course meals, with almost no exceptions. "It's for a healthy diet, but also for cultural aspects and pleasure, "says Florent Vieux, general director of the French research group MS Nutrition. "When my son doesn't want carrots for the starter, he doesn't eat. At the beginning it's difficult, "he says. "Then day after day, he eats more carrots because he knows he has no other choice."
1. Why did Italy's top court reject the parents' appeal?A.It may result in unfairness. |
B.The lunchboxes lack nutrients. |
C.It is strongly objected by schools. |
D.The homemade food has limited variety. |
A.Italy. | B.America. |
C.Sweden. | D.Australia. |
A.feeling of pride | B.feeling of happiness |
C.feeling of uniqueness | D.feeling of shame |
A.Indifferent. | B.Supportive. |
C.Concerned. | D.Negative. |
【推荐3】The Vitality (活力) Big Half Marathon
The Vitality Big Half gets started and will see people deal with various challenges, ranging from a half marathon to a one-mile fun run. It first started last year and saw over 11,000 people take part, with the aim of inspiring more people to get active and take up running.
When does the half marathon start?
The Vitality Big Half will start from 9 am today by Tower Bridge, as well as The New Balance Big Relay. The 2.3-mile Little Half will start at 12:45 from Southwark Park, while The Vitality Big Mile will start at Greenwich Park from 12:30.
What is the route?
The Vitality Big Half will start at Tower Bridge and runners will then follow a 13.1-mile route that will take them past Shadwell and Limehouse, before circling around Canary Wharf. The marathon runners will then follow the River Thames back towards Wapping and then go over Tower Bridge and head towards Southwark Park. The route continues along the south side of the River Thames, circling around Rotherhithe before joining up The Little Half runners and travelling through Deptford towards the finish line at the Cutty Sark.
How to watch the runners?
You can go to various points along the route to watch the runners in person or you can also head straight to Greenwich Park which is right near the finish line at the Cutty Sark. It will also be possible to watch the half marathon at home by using the BBC Red Button on your TV or by watching online.
1. Why is The Vitality Big Half held?A.To make the city livelier. |
B.To build up people’s health. |
C.To encourage people to run. |
D.To inspire people to compete. |
A.Wapping. | B.Deptford. | C.Rotherhithe. | D.Greenwich Park. |
A.It lasts about 3 hours. |
B.It is held for the first time. |
C.It starts at 12:45 at Tower Bridge. |
D.It can be watched online. |
【推荐1】In the past decade, the use of social media has grown in a way that no one could have guessed. It has turned some teenagers into celebrities (名人) and turned the famous into the infamous, overnight.
A key feature of social media, however, is its volatility. Trends come and go, disappearing almost as quickly as they appeared. So, what were the key social media trends of 2018?
Short video apps such as TikTok and its Chinese equivalent Douyin, took the world by storm. The Telegraph reported that TikTok was ranked 8th on Apple’s App Store in April. And Douyin had more than 300 million domestic monthly active users in June, CNBC said.
Why are these short videos – which are rarely longer than a few minutes – so popular? Jiang Yige, Singapore-based analyst at FengHe Fund Management, has a theory. Short videos are “just right to fill in the little gaps in our busy schedules,” he told CNBC.
These videos – apart from being very convenient – are important to teenagers because they allow them to express themselves, according to Teen Vogue.
The sense of community that users of short video app get is another appealing feature. Liza Koshy, a user of the US app Musically who has over 2 million followers, said that she was thrilled when anyone said that her video had “inspired” them. “It’s really cool … because I think as social creators that’s what we all are,” she added.
Live streaming is another feature of our social media life that now seems as natural as sunrise. It’s a pretty neat idea: You can watch anyone, anywhere, live.
However, China has taken live streaming to a whole new level. In China, more than 100 million viewers monthly watch a live streaming video. Forbes thought that a number of factors had led to the popularity of live streams. Among them is viewers’ ability to interact while remaining anonymous.
However, the boom in social media may be having side effects too. Fake news is one serious problem it arguably causes. Material shared on these platforms is often not checked for accuracy. The most basic content can be false and can sway users one way or another. We use social media all the time; that doesn’t mean that we understand the influence it is having on us. We should be mindful of both the time we spend on it and its impact on our minds.
1. The underlined word “volatility” in Paragraph 2 possibly means “being _____”.A.changeable | B.steady |
C.promising | D.violent |
A.they are very convenient |
B.they help people kill time |
C.they provide a sense of community |
D.they allow people to express themselves |
A.The information from social media is highly reliable. |
B.When it comes to social media, people know short videos the best. |
C.People can’t communicate with each other without social media. |
D.There is still much room for social media to make improvement. |
A.Rapid Development of Social Media |
B.Key Social Media Trends ruling 2018 |
C.Short Videos Taking the World by Storm |
D.Live Streaming—New Feature of Social Media |
【推荐2】At Blossom End Railroad Station, 22-year-old Stanley Vine sat, waiting for his new employer. The surrounding green fields were so unlike the muddy landscape of war-torn France. After four horrible years as an army private ( 列 兵 ) fighting in Europe, Stanley had returned to England in February 1946. Armed now with some savings and with no prospects for a job in England, he answered a newspaper ad for farm help in Canada. Two months later he was on his way.
When the old car rumbled toward the tiny station, Stanley rose to his feet, trying to make the most of his five foot, four inch frame. The farmer, Alphonse Lapine, shook his head and complained, “You’re a skinny thing.” On the way to his dairy farm, Alphonse explained that he had a wife and seven kids. “Money’s tight. You’ll get room and board. You’ll get up at dawn for milking, and then help me around the farm until evening milking time again. Ten dollars a week. Sundays off.” Stanley nodded. He had never been on a farm before, but he took the job.
From the beginning Stanley was treated horribly by the whole family. They made fun of the way he dressed and talked. The humourless farmer frequently lost his temper, criticizing Stanley for the slightest mistake. The oldest son, 13-year-old Armand, constantly played nasty tricks on him. But the kind-hearted Stanley never responded.
Stanley never became part of the Lapine family. After work, they ignored him. He spent his nights alone in a tiny bedroom. However, each evening before retiring, he lovingly cared for the farmer’s horses, eagerly awaiting him at the field gate. He called them his gentle giants.
Early one November morning Alphonse Lapine discovered that Stanley had disappeared, after only six months at his farmhand. In fact no one in the community ever heard of him again. That is, until one evening, almost 20 years later, when Armand, opened an American sports magazine and came across a shocking headline, “Millionaire jockey, Stanley Vine, ex-British soldier and 5-time horse riding champion, began life in North America as a farmhand in Canada.”
1. Stanley Vine decided to go to Canada because _____.A.he wanted to escape from war-torn France |
B.he wanted to serve in the Canadian army |
C.he couldn’t find a job in England |
D.he loved working as a farmhand |
A.Stanley joined the French army when he was 18 years old. |
B.On the farm Stanley had to milk the cows 14 times a week. |
C.The Lapine family were rich but cruel to Stanley. |
D.Stanley read about the job offer in a newspaper. |
A.When Stanley first met his employer, he tried to impress him but failed. |
B.Stanley had never worked on a farm, so he made a lot of mistakes. |
C.Stanley’s weekly salary was not enough for him to live on. |
D.Stanley left the farm by train, without telling anyone why he did so. |
A.He didn’t know Stanley had been a British soldier. |
B.He had no idea Stanley had always been a wealthy man. |
C.He didn’t know his father paid Stanley so little money. |
D.He didn’t expect Stanley to become such a success. |
【推荐3】Since I became a teenager, I have thought a lot about my own future job and set goal for it. It’s very necessary and important for me now to decide what I want to become.In the past, I used to want to be an engineer because I’m good at drawing and building stuff, but my thought has changed through time. I end up all of my choices as a manager who manages the whole system in the service hotel.I have planned that I will study hard in high school, then finish IGCSE and IB with a high score. After that, I will move to a good school in USA to learn about business and the economy in my country.
During my life in university, I properly will apply to work for some small stores and hotels to have the feeling of how things work in the real life. Firstly, the reason I like to be a hotel manager is I find it interesting to use techniques to persuade more people to stay at the hotel. Secondly, I see that the development in business is the fastest growing in sectors of industry besides the primary and the secondary, so I can make a lot of money. Thirdly, it’s the range of community; it has a very high range to meet different people with different nationalities.
Fourthly, I want to have more confidence and become a good leader with skill, for example, I still can’t control and persuade people to listen to me sometimes when I’m in charge of PE’s lesson. The last reason why I strongly chose to be a hotel manager is because of my pressure from my family. They are the second generation of successful 3 stars hotels’ managers. They like me to become what I’m going to do when I become a manager.
1. Why did the author want to be an engineer at first?A.Because he wanted to follow his parents’ expectation. |
B.Because he was good at silence subjects at school. |
C.Because he thought being an engineer was respected. |
D.Because he did very well in drawing and building staff. |
A.earning a lot of money |
B.coming across different people |
C.learning the special culture in the USA |
D.using techniques to persuade more people to stay |
A.His family experienced a lot of success. |
B.The family never consider the author’s interest. |
C.The family can support him to be a hotel manager. |
D.His family have operated the hotels for many generations. |
A.My future job. | B.My college life |
C.My family business. | D.My experience in a hotel. |