【推荐1】Although running indoors on a treadmill (跑步机) is comfortable, many runners prefer to train outdoors because it allows them to enjoy nature.     1     But running outdoors presents some challenges. Be careful of the following things.

    2    

Many runners make the mistake of setting their speeds inaccurately (不准确地) when running outdoors. This is especially true for those who are used to running indoors. How can you learn your running level? Regularly choose different speeds and learn about your feelings and performance. How do you feel about jogging, racing and sprinting (短跑) speeds? Also, train to alternate (交替) these speeds to make the routine more challenging.

Adapt to the weather.

Remember that running outdoors is different from running indoors on a treadmill. In the winter, you may run more on the treadmill. Treadmills are a soft surface. When the winter is over and you want to run outdoors again, you need to give your body enough time to get used to the outdoors again.     3    

Wear the right shoes.

Avoid wearing bad running shoes with worn-out material. If the material is already worn out, it can no longer provide you with the support your feet need for running.     4     Also, make sure you choose the right shoes—shoes designed specifically for the challenges of running.

Stay patient and work for results.

However hard you train, you won’t see results overnight. You need to be patient.     5     Take your time to make progress and expect challenges.

A．Break your old habit.

B．Know your speed.

C．A pair of good shoes can do wonders.

D．Replace old running shoes immediately.

E．A change of scenery can also improve their feeling.

F．Don’t expect your desired results to happen quickly.

G．Give your body time to get used to different surfaces.

【推荐2】Being fit and healthy doesn’t mean you have to work out for hours a day and eat nothing but chicken and vegetables for every meal.     1     The following are some of them.

You always complain you are too busy to go to the gym or to prepare a healthy meal.     2     You should start to put your health and fitness in the first place today. You can work out in the park and cook your favourite food after work. What you should do first is stop making excuses all the time.

You should walk more instead of driving a car when going out. The key to lifelong fitness is to simply be more active and walk more every day. Try your best to walk whenever and wherever you can —to the superstore, to the office, or go for an after-dinner walk with your family.     3    

Instead of always going to the movies or watching TV, you should take part in activities that keep you moving. You can go for a bike ride, go on a hike, or go to play sports with your family and friends, such as ping-pong and basketball.     4     Not only will you get moving, but also you will have fun.

    5     Many people underestimate the importance of a good night’s rest, but having a good rest each night is important for your health. Therefore, try to sleep seven to eight hours a night on a regular basis.

A．The list is endless.

B．Find ways to be close to nature.

C．Enough sleep is especially important.

D．Of course it’s not always possible to go to the gym.

E．However, for your health, you have to make a change.

F．In short, take every chance to walk as much as you can.

G．Actually, there are many good habits that will help you keep in shape.

【推荐3】It’s no secret that walking is good for you. Many of us are trying to get in those recommended 10,000 steps a day that our wearable fitness technology urges us to achieve. But how many calories are we actually burning, and how can we get the most out of those steps? Find answers in these ways.

Do you know the truth about calorie-burning? Walking is a moderate intensity form of exercise. To get the most calorie-burning benefits, then, it would seem that walking at a consistently light pace would make the most sense. Pay attention to your heart rate and how you feel. Wearable technologies can certainly provide an idea of progress toward your calorie-burning goals. Using a fitness tracker equipment to help you recognize when you reach your target heart rate zones can help you maximize the calorie-burning.

Walking is often considered as a great fat-burning exercise, and for good reason. You can’t really walk at higher intensities because of the nature of the exercise; therefore, you end up in low-intensity zones, where you tend to burn more fat. When you’ re walking at a lighter intensity with your heart rate in the 57% to 63% range, you are more likely to be using fat for fuel. No matter what your speed is, form matters. When done with good form, walking is an incredibly beneficial form of exercise for total health and wellness beyond mere caloric burn. Moreover, walking is the most accessible form of exercise because it doesn’t require any special clothes, equipment or memberships.

Whether your goal is fat loss, increased fitness or simply enhancing your overall health and wellness, walking offers all these benefits and more.

1. What is the purpose of Paragraph 1?

A．To introduce the topic.

B．To compare walking with other exercise.

C．To explain the wearable fitness technology.

D．To show the importance of 10 ,000 steps a day.

2. What does the underlined word “intensity” in Paragraph 2 mean?

A．Depth.

B．Strength.

C．Height.

D．Distance.

3. What can be inferred from the text?

A．Walking at high intensities is recommended.

B．Your walking speed is the most important to calorie -burning.

C．Walking can burn calories better if you walk in a proper form.

D．It is more convenient to walk for those who have a gym membership.

4. What is the best title for the text?

A．10,000 Steps a Day Matters

B．Walking Benefits Your Heart

C．How to Best Burn Calories while Walking

D．How to Use Wearable Fitness Technologies while Walking