Running has long been considered one of the most efficient, convenient, and beneficial workouts. But some claim you get more out of the classic way of exercising with a new technique—or rather a 180-degree about-face.
A study led by Dr. Gardner published in 2016 in the Journal of Strength and Conditioning backs this up. Researchers found that running backwards benefited athletes by improving their running economy; by running backwards over time the athletes became better runners overall.
Unlike forward running, which generally uses the muscles in the front of the leg, running backwards primarily uses the muscles of the bottom chain, especially the calf(腓)muscles and glutes. Dr. Gardner adds, “Within just a minute or two of running backwards, you’ll start to feel the burning in your calves!”
Frankie Ruiz, a longtime cross-country running coach and chief running officer explains that aside from moving in reverse, running backwards differs from regular running because it requires an entirely different combination of things to do correctly.
Running backwards may be easier on the knees. “In a backwards movement, the set of muscles involved in absorbing the impact in the lower level are opposite. Your lower leg muscles are doing most of the absorbing, thereby placing less stress on the knees. Running backwards will recruit lesser utilized muscles resulting in muscle growth and toning,” says Ruiz.
In addition to using different muscles than running forwards, running backwards enhances balance and posture, “as it forces you to stay in a more upright position,” Gardner says.
As to claims that running backwards can burn more calories than forward running, Gardner says it’s not so black and white. Lots of factors (including heart rate, age, and others) affect how many calories you burn during any particular activity. “Different muscle pattern usage doesn’t necessarily burn more calories. It is the intensity(强度)that matters most,” she points out.
Because running backwards causes more muscle activity than running forwards, however, Gardner notes it makes sense that one might burn more calories, but there’s not conclusive data on exact calorie consumption differences.
1. What is the benefit of running backwards?A.It combines various muscles. |
B.It can better athletes’ performance. |
C.It frees the front muscles of the leg. |
D.It gets calf muscles and glutes burned. |
A.To state more of its advantages. |
B.To share his personal preference. |
C.To show its promising development. |
D.To introduce detailed guidance on it. |
A.Calories consumption is difficult to measure. |
B.Using different muscles can burn more calories. |
C.The amount of calories burning depends on many aspects. |
D.Running backwards burns more calories than running forwards. |
A.Nutritionists pursuing a balanced diet. |
B.Patients hoping to cure their injured knees. |
C.Coaches intending to better their training methods. |
D.Runners seeking to improve their economical situation. |
相似题推荐
【推荐1】A study has found that a lifetime of regular exercise and activity can slow down the aging process (衰老过程). Researchers say that getting older should not necessarily mean becoming more weak or sick. Their research shows that a devotion to a life of movement and exercise may help us live not only longer, but also healthier.
For their study, the researchers looked at two groups. The first group was made up of 125 non-professional cyclists between the ages of 55 to 79. This group included 84 healthy men and 41 healthy women. We will call this group the “cyclists”.
Researchers then found 130 people to make up a second group. Within this group, 75 people were aged from 57 to 80. The other 55 were between the ages of 20 and 36. The people in this group were also healthy, but they did not exercise regularly. We will call this group the “non-exercisers”. Smokers, heavy drinkers of alcohol and people with other health issues were not included in the study.
Then, researchers gave both groups a series of tests. They tested their muscle mass (肌肉质量), muscular strength, percentage of body fat and the strength of their immune (免疫的) systems. Then the researchers compared the results of the two groups.
Results showed that the cyclists did not experience body changes usually regarded as a normal aging process. For example, they did not lose muscle mass or muscular strength. Also, their body fat did not increase with age.
The researchers also found something they had not expected. The study showed that the immune systems of the cyclists did not age either.
The researchers advise us all to find an exercise that we like in our lives.
1. How did the researchers carry out the study?A.By comparing. | B.By discussing. |
C.By imagining. | D.By reasoning. |
A.The cyclists kept a thin body shape. |
B.The non-exercisers gained weight easily. |
C.The cyclists’ muscles remained strong with age. |
D.The non-exercisers usually had health problems. |
A.The cyclists had normal aging process. |
B.The cyclists’ immune systems didn’t age. |
C.The cyclists lost nearly all their fat. |
D.Everyone needed an exercise in their lives. |
A.Healthy People Need More Exercise |
B.Take an Exercise, the Harder, the Better |
C.Cycling Is the Best Way to Prevent Aging |
D.A Lifetime of Exercise Slows Aging Process |
【推荐2】Try This at Home!
Are you looking for a new pastime that will create a balance between physical activity and relaxation? Then yoga may be the perfect choice for you. Yoga can be practiced by people of all ages and levels of fitness.
In the 1930s, Indian Sri Tirumali and K. Pattabhi developed one of the most popular forms of yoga practised worldwide today. They worked together using an ancient Sansknt text called Yoga Korunta to create a set routine of yoga movements and breathing exercises.
Ashtanga is different from other forms of yoga. It is a very powerful form of aerobic (有氧的)exercise which creates deep heat in the body.
Furthermore, yoga encourages you to think about what you're doing. Often you will close your eyes while doing certain movements.
A.It can also be done anywhere at any time. |
B.The result of their co-operation was ashtanga yoga. |
C.Whatever kind of yoga you choose, there are many long-term benefits. |
D.This allows you to concentrate better and it makes you less competitive. |
E.Every time someone practices ashtanga, he or she does exactly the same movements. |
F.If you're interested in yoga, but can find a class near you, then it might be an excuse to travel. |
G.Recently, it has become extremely common for beginners as well as advanced yoga students to go on yoga holidays. |
【推荐3】In 1985, 16-year-old Douglas Casa, ran the championship 10,000 meter track race at the Empire State Games. Suddenly, with just 200 meters to go, he collapsed, got back up and then collapsed again on the final straightaway, with his body temperature at dangerous levels. He had suffered an exertional heat stroke(运动型中暑). Fortunately, with immediate and proper treatment, he survived the potentially deadly stage.
Exertional heat stroke is caused by severe exercise in the heat, and is one of the top three killers of athletes and soldiers in training. When you exercise, nearly 80% of the energy you use is transformed into heat. In normal circumstances, your body can give off the heat as quickly as it’s generated through cooling methods like the evaporation(蒸发) of sweat. But with severe heat stress, your body is unable to lose enough heat due to too much exercise, which raises your corer temperature beyond normal levels. The cells no longer function properly and begin to leak their contents. If these leaky cells increase rapidly through the body, the results can be destructive.
So how do you judge an exertional heat stroke? The main criterion is a core body temperature greater than 40°C observed along with physical signs of central nervous system disorder such as very confusing behaviors or even loss of their sense of self.
As far as treatment goes, the most important thing to remember is cool first, transport second. It’s essential to start rapid cooling on site in order to lower it as quickly as possible. After any athletic or protective device has been removed from the victim, place them in an ice water container, cooling as much surface area as possible. But before you start anything. emergency services should be called.
The sun is known for giving life, but it can also take life away if we’re not careful. But although exertional heat stroke is one of the top three leading causes of death in sports, it has been 100% survivable with proper care.
1. What is the function of the first paragraph?A.To tell a story. | B.To present findings. |
C.To put forward a theory. | D.To lead to the main topic. |
A.There will be minor physical and mental injury. |
B.The heat in the body will be released with sweat. |
C.Misfunctioning cells will damage the body seriously. |
D.High body temperature will result in sweating more. |
A.Rush him to the hospital. |
B.Call the emergency services. |
C.Cool him down with cold water. |
D.Take the equipment off the person. |
A.Time tries all things. | B.Every coin has two sides. |
C.Never judge by appearances. | D.Keep something for a rainy day. |
【推荐1】Have you been told you have penicillin allergy? Did your parents tell you that you had a reaction as an infant or child, so you should never take it again? Has it been so long since you had a reaction to penicillin that you don’t remember what happened? If you fit any of these descriptions or are just not sure if you have penicillin allergy, there’s good news for you: Chances are, you probably don’t have it.
Between 10 to 20 percent of Americans believe they have a penicillin allergy, but a recent study at Mayo Clinic found that only 10 percent of those people are truly penicillin allergic. In other words, 9 out of 10 people who think they have penicillin allergy are avoiding it for no reason. Even in people with documented allergy to penicillin, only about 20 percent are still allergic 10 years after their initial allergic reaction. It’s not necessarily a permanent condition.
Why is this important? Aren’t there many other antibiotics you can use if you have penicillin allergy? Penicillin has been around since 1928. Penicillin and its related medicines include amoxicillin, methicillin and amoxicillin-clavulnate. These medicines are highly effective treatments for many bacterial infections, such as strep throat and ear infections. Of course, there are alternative antibiotics, but these are often much more expensive and carry a higher risk of side effects. Typically, these alternative antibiotics are broad-spectrum, meaning they fight many types of bacteria, both good and bad. That can lead to development of drug-resistant bacteria, or deadly “superbugs”. This increases the risk for all of us in the future of not having an effective antibiotic to treat our infection.
How do you find out if you have penicillin allergy? Board-certified allergists can test you. First, the allergist will get a history from you about your possible allergy. Typical questions include: How long ago did you have the reaction? What type of reaction occurred, and how soon after you took the penicillin did the reaction appear? The testing is done on the forearm by pricking the skin with a needle. If the results are negative and there is no reaction, penicillin will be injected in the skin. These tests are not painful, and results are available in 15 minutes. A positive reaction may lead to some swelling and itching where the test was placed, which usually goes away within an hour.
In very rare cases, an allergic reaction occurs. This can include hives, swelling, wheezing and/or difficulty breathing. The allergist is trained to treat this rare condition quickly if it happens. If all skin testing is negative, you may be given an oral dose of penicillin in the office. The oral drug challenge is used to verify that you don’t have penicillin allergy. Usually, you’ll be observed in the office for 30 minutes to make sure you have no problems.
If you find out you don’t have a penicillin allergy, notify your physicians that it’s now safe for you to take penicillin. They can take “penicillin allergy” off your chart for good!
1. What can we know about penicillin allergy according to the passage?A.Most people believe that they are penicillin allergic. |
B.People with documented allergy will have it forever. |
C.About 90 percent of people are truly penicillin allergic. |
D.Many people with initial allergy can avoid it later. |
A.They cost much more than penicillin. |
B.They can treat many bacterial infections. |
C.They can result in drug-resistant bacteria. |
D.They also fight good bacteria when used. |
A.you can’t leave the office within an hour |
B.your skin is supposed to swell and itch |
C.it is not safe for you to take penicillin |
D.you’ll be given an oral dose of penicillin |
A.confirm | B.attach |
C.declare | D.control |
【推荐2】Have you ever felt that you were just studying to pass a test? Today, many schools and companies around the world use standardized tests to measure students’ abilities.
The first type of test is the achievement test. This is used at the end of a term, for example, to evaluate how much students have learned about a subject. Another commonly used test is the aptitude test (能力测试).
In many educational systems throughout the world, students take regular multiple-choice achievement tests.
A.This kind of test measures students’ ability to learn. |
B.These are two types of tests that are commonly used. |
C.They have to pass these tests to move to a higher level. |
D.Only a test cannot tell us how they may do in the future. |
E.Many students’ futures are still decided by their test results. |
F.However, reformers believe standardized test alone is limited. |
G.Thousands of people every year take the tests to get better jobs. |
【推荐3】With a brain the size of a pinhead, insects perform fantastic navigational (导航的) abilities. They avoid obstacles and move through small openings. How do they do this, with their limited brain power? Understanding the inner workings of an insect’s brain can help us in our search towards energy-efficient computing, physicist Elisabetta Chicca of the University of Groningen demonstrates with her most recent result: A robot that acts like an insect.
In search of the neural (神经的) mechanism that drives insect behaviour, PhD student Thorben Schoepe developed a model of its neuronal activity and a small robot that uses this model to navigate. Schoepe’s model is based on one main principle: always steer towards the area with the least apparent motion.
He had his robot drive through a long “corridor”— consisting of two walls with a random print on it—and the robot centred in the middle of the corridor, as insects tend to do. In other virtual environments, such as a space with obstacles or small openings, Schoepe’s model also showed similar behaviour to insects.
“The model is so good,” Chicca concludes, “that once you set it up, it will perform in all kinds of environments. That’s the beauty of this result.”
The fact that a robot can navigate in a realistic environment is not new. Rather, the model gives insight into how insects do the job, and how they manage to do things so efficiently.
Chicca explains, “Much of robotics is not concerned with efficiency. We humans tend to learn new tasks as we grow up and within robotics. This is reflected in the current trend of machine learning. But insects are able to fly immediately from birth. An efficient way of doing that is hardwired in their brains. In a similar way, you could make computers more efficient.”
1. Why does Chicca want to study how the insect brain works?A.To make computers more efficient. | B.To make use of insects’ brain power. |
C.To understand the habit of insects. | D.To reveal the inner part of insects’ brain. |
A.Stretch. | B.Stare. | C.Drive. | D.Work. |
A.Regretful. | B.Shocked. | C.Confused. | D.Satisfied. |
A.How to make a robot that acts like an insect. |
B.Why insects navigate more efficiently than robots. |
C.Why a robot can navigate in a realistic environment. |
D.How humans tend to learn new tasks as they grow up. |
【推荐1】Small talk is a good way to make friends. If you travel to other countries or have friends from abroad, do you know how to use small talk to make conversation?
In Britain, the best topic is the weather. British weather is changing all the time.
Besides weather, it's good to talk about gardens with British. You could say "Those roses look really beautiful, don't they?'*
In America, people like to talk about sports news, such as American football and basketball.
A.English people love their pets. |
B.Americans also talk about clothes. |
C.Politics or religion is not a good topic. |
D.Only a few topics are not used for small talk. |
E.There are also a lot of topics to avoid during small talk. |
F.You can start chatting by saying "It's a lovely day today, isn't it?" |
G.Friends are important to us all, but how to make friends is a problem. |
【推荐2】In an industrial area close to Egypt’s northern coast, colored lights and nine huge shining artworks made of factory waste materials by seven recycling artists brightened the night.
The artworks, mostly made of wastes of iron, plastic and wood, are on display at the first edition of the Alamein Art Festival. The festival being held at an industrial park owned by Industrial Development Group (IDG) in the Mediterranean resort city of New Alamein was organized by Art D’Egypte, an Egyptian platform for art and heritage.
“The one-month festival, which kicked off on Thursday, seeks to promote the concept of environmental sustainability (持续性) through art,” said Nadine Abdel-Ghaffar, founder of Art D’Egypte and chief organizer of the festival. “Through their eco-friendly art installations (装置), Egyptian contemporary artists call on people to be aware of protecting the environment and the climate.”
One of the artworks on display features two large leaves standing side by side inside two opposing metal frames, looking like two pages of an open book. “It sends a message to factories that the materials they regard as wastes can be used for good purposes by artists in creating artworks, which can make a place more beautiful, “said experienced Egyptian sculptor Omar Tossoun and explained how he created his sculpture A Leaf.
In the center of the open-air exhibition area, visitors’ attention is drawn to a colorful 6-meter-tallshining object that looks like a jellyfish. It took two months for Marwa Magdy to finish the artwork called Jellyfish, which took half a ton of wasted iron.
Visitors have been impressed by the concept of recycling waste materials into artworks. “If you look around, the artists have really done very nice works. It is such a brilliant idea to use something that otherwise would be discarded and make it into a beautiful piece of art,” said Yehia Hamad, one of the visitors.
1. What can we know about the Alamein Art Festival?A.It lasts about two months. |
B.It isn’t popular with visitors. |
C.Its artworks were created by 9 artists. |
D.Its artworks were made of factory waste materials. |
A.Nadine Abdel-Ghaffar. | B.Omar Tossoun. |
C.Marwa Magdy. | D.Yehia Hamad. |
A.Recycled. | B.Thrown away. | C.Bought. | D.Fixed up. |
A.Omar Tossoun: An Experienced Artist |
B.Alamein Art Festival: An Important Festival |
C.Recycling Artists Turn Factory Waste into Artworks |
D.Huge Shining Artworks Attract World’s Attention |
【推荐3】Do you love holidays but hate the increase of weight that follows? You are not alone.
Holidays are happy days with pleasure and delicious foods. Many people, however, are worried about the weight that comes along with these delicious foods.
With proper planning, though, it is possible to control your weight. The idea is to enjoy the holidays but not to eat too much. You don’t have to turn away from the foods that you enjoy. The following suggestions may be of some help to you.
Do not miss meals. Before you leave home for a feast (宴会), have a small, low fat snack. This may help to keep you from getting too excited before delicious foods.
Begin with clear soup and fruit or vegetables. A large glass of water before you eat may help you feel full. Use a small plate; a large plate will encourage you to have more than enough.
Better not have high fat foods. Dishes that look oily or creamy have much fat in them.
Choose lean meat (瘦肉). Fill your plate with salad and green vegetables.
If you have a sweet tooth, try mints (薄荷) and fruits. They don’t have fat content (含量) as cream and chocolate.
Don’t let exercise take a break during the holidays. A 20- minute walk after a meal can help burn off extra calories (卡路里).
1. Holidays are happy days with pleasure but they may________.A.bring weight problems |
B.bring you much trouble in your life |
C.make you worried about your foods |
D.make you hate delicious foods |
A.drink much water and have vegetables only |
B.not eat much food in high fat |
C.not accept invitations to feasts |
D.turn away from delicious foods |
A.Many people are worried about putting on weight during holidays. |
B.You needn’t take exercise during holidays. |
C.Exercise is necessary to stop you from being fat, stick to it! |
D.A large plate will make you to have too much. |