Soreness (疼痛) Is Good and Scales Are Pointless: The Ten Biggest Myths in Fitness
It’s easy to think that fitness is confusing-but it isn’t. The basics stay the same, and we know the science. These are the ten biggest myths in fitness-memorize them, and exercise with confidence.
1. Soreness is a sign of a good workout
Sore muscles don’t mean progress. They are probably caused by small tears in muscles and happen when you do movements you’re not used to or when you do too many repetitions. So reduce the number of repetitions. You can make progress without pain.
2. Lifting heavy weights will make you strong
There are two ways to get stronger: increasing the size of each muscle and getting more muscles to work together when you need to use them. Getting big requires specific, targeted training and extra calories and protein-and it almost never happens by accident.
3. ?
Actually, it’s the opposite: exercises done correctly will strengthen the muscles around your knee joints, protecting you from injury. As for running, a 20-year study by Stanford University found that regular runners suffered less from arthritis (关节炎) than non-runners as they got older.
4. You can target fat and reduce it
Before the days of the internet, there was a myth that you could reduce the fat around your stomach by doing hundreds of sit-ups. “The truth is, we all have areas of fat that seem to take the longest to get lean,” says Storey-Gordon. “But don’t give up. Those areas will get leaner, too. Patience is the key.”
5. Less rest means you’re working harder
“For most people — especially beginners — periods of recovery between sets mean a lower risk of injury and better results,” says coach George Anderson. Or, in other words: if you train too hard for a whole hour, you’ll have to lift smaller weights, go slower and generally do less work than you would with some recovery.
1. According to the passage, “myth” refers to ________.A.a false belief or idea | B.a set of rules |
C.a traditional way of doing things | D.an amount of money |
A.Shorter is better. | B.Scales are pointless. |
C.Exercise is bad for your knees. | D.There is one “best” way to train. |
A.sore muscles mean you have made progress in working out |
B.the harder you work and the less you rest, the more weight you can get rid of |
C.detailed, targeted exercise alone can make you bigger |
D.reducing fat takes time and patience |
相似题推荐
【推荐1】Sandstorms are among the most violent natural disasters. High winds lift dirt or sand into the air, causing damage, injuries, and deaths.
Put a mask over your nose and mouth. If you have a mask, put it on immediately.
Look for shelter (避难所).
Wait out the storm. Don’t try to move through the storm; it’s much too dangerous. Stay where you are and wait for it to pass before you attempt to move to a different location. If you can quickly reach such shelter before a dust storm reaches you, get there as quickly as possible and stay inside.
A.If you don’t have one |
B.After you wear a mask |
C.Even a parked car will do |
D.No matter where you live |
E.Protect yourself from flying objects |
F.Close all windows and doors, and wait out the storm |
G.You’d better cover your face with your arm as you move |
【推荐2】When people look at mountains, they often feel a desire to climb to the top. People realize the great rewards that mountains will give them if they reach the top.
Casual mountain climbing is an excellent form of exercise. People enjoy the fresh air and natural scenery on these climbs. As they get higher, the views across valley plains and forests get longer.
At the next level of mountain climbing, people require handrails(扶手)to get up the mountain. The path is very narrow or too steep in some places to walk up.
The top level of mountain climbing is a very serious activity. At this stage, climbers go vertically(垂直地)up a rock face. This is very dangerous and should only be done when the climber has many years of experience. Climbers who climb this way need iron spikes(大钉)to be hammered into splits in the rock wall. At the end of the iron spikes, there are hooks that can be attached to ropes.
A.If you’ re a good vertical mountain climber |
B.Even though the paths might be easy to follow |
C.Since climbing a mountain this way can be dangerous |
D.Safety is most important in any form of mountain climbing |
E.They include a personal sense of achievement and a wonderful view |
F.The third level of mountain climbing involves using ropes with other climbers |
G.Other hooks are also needed to attach the climbers to the rope and to each other |
【推荐3】Patience is something that many of us struggle with. I know that I am certainly one who has a hard time dealing with delays. After all, we live in a world of instant satisfaction and overnight shipping. We can have anything that we want delivered to our doorstep right away. We can pick from a variety of entertainment options at any given moment.
The truth of the matter is, however, that anything good rarely happens quickly.
Here are a few tips to help you become more patient:
Make yourself wait on things. This can include eating, purchasing items, or taking any sort of action.
Understand that life is full of delays.
A.It usually takes a lot of work and a long wait. |
B.The more patient you are, the luckier you become. |
C.Teach yourself to look on the bright side of delays. |
D.There is no one straight path to happiness or success. |
E.Being patient is a must if you want to achieve success. |
F.As a result, being patient has become increasingly difficult for most of us. |
G.Work to overcome whatever makes you anxious and force yourself to wait. |
【推荐1】A study, published in European Heart Journal, is the first to assess how different movement patterns throughout the 24-hour day are linked to heart health.
In this study, British researchers analyzed data from six studies, involving 15,246 people from five countries, to see how movement behavior across the day is associated with heart health. Each participant used a wearable device, a key novelty, on their thighs (大腿) to measure their activities throughout the 24-hour day and had their heart health measured.
The researchers identified a series of behaviors that make up a typical 24-hour day, with time spent doing moderate-vigorous activity providing the most benefit to heart health, followed by light activity, standing and sleeping compared with the negative impact of sedentary (久坐) behavior. The team modeled what would happen if an individual changed various amounts of one behavior for another each day for a week, in order to estimate the effect on heart health for each scenario. When replacing sedentary behavior, as little as five minutes of moderate-vigorous activity had a noticeable effect on heart health.
Dr. Jo Blodgett, first author of the study, said, “The big takeaway from our research is that while small changes to how you move can have a positive effect on heart health, intensity of movement matters. The most beneficial change we observed was to replace sitting with moderate-vigorous activity, which could be a run, a brisk walk, or stair climbing, basically any activity that raises your heart rate and makes you breathe faster, even for a minute or two. ”
Dr. Jo Blodgett also pointed out that although time spent doing vigorous activity was the quickest way to improve heart health, there are ways to benefit for people of all abilities — it’s just that the lower the intensity of the activity, the longer the time is required to start having a reliable benefit. Using a standing desk for a few hours a day instead of a sitting desk, for example, is not only a change over a relatively large amount of time but is also one that could be combined into a working routine fairly easily as it does not require any time commitment.
1. Why is a wearable device mentioned in paragraph 2?A.To suggest the study’s creativity. |
B.To stress the importance of measuring. |
C.To explain the basis of six studies concerned. |
D.To introduce the various movement patterns. |
A.Standing. | B.Sleeping. |
C.Climbing stairs. | D.Sedentary behavior. |
A.We had better avoid spending time on vigorous exercise. |
B.Small changes the way you exercise count most for heart health. |
C.The standing desk for a few hours a day outweighs a sitting one. |
D.The lower the strength of the exercise,the better for heart health. |
A.That any activity is better for your heart than sedentary behavior. |
B.The suitable exercise schedule of a day. |
C.That changing exercise routine every day in a week matters. |
D.The relationship between exercise patterns and heart health. |
【推荐2】There have always been a lot of commonly believed but false ideas about being fat and doing exercise. Some people believe that they can’t help putting on weight as they get older, while others hold that if they stop exercising, their muscles will turn into fat. Here are some more myths:
I’ll never lose weight---I come from a fat family
Wrong! While we can’t change the body type we are born with, we can’t blame our genes for making us fat. There’s plenty of evidence that fatness runs in families, and the main reason is that they share the same habits of eating too much and exercising too little.I am fat because I burn calories slowly
Wrong! Fatness is not caused by a slow metabolism(新陈代谢). In fact, although fat people consume 消耗more energy than slim people, they also fail to realize how much they eat! Keeping a diary can help you work out your daily food intake more accurately.
Exercise is boring
Wrong! Anything will become boring if you do it repetitively. The key is to develop a balanced and varied多样的 program that’s fun as well as progressive. If you enjoy a Sunday walk, take a difference route. If you do yoga, try a tai chi class. If you like swimming, set yourself a distance or time challenge.
No pain, no gain
Wrong! Exercise is not meant to hurt. Indeed, pain is your body telling you something’s wrong, and continuing to exercise could lead to serious injury. You may experience mild discomfort as you begin to exercise regularly, but this is adapting to the positive changes in your lifestyle and the aches should disappear relatively quickly. If you don’t, rest and seek medical advice.
1. What does the author think about being fat?A.It is the family genes that make people fat. |
B.People are fat because they consume too little energy. |
C.A diary of exercise can prevent people from becoming fat. |
D.It is the result of people’s unbalanced lifestyle. |
A.By taking varied exercise. |
B.By choosing simple exercise. |
C.By doing regular exercise. |
D.By sticking to(坚持)outdoor exercise. |
A.To state the importance of keeping fit. |
B.To clarify(澄清) some misunderstandings about fatness and exercise. |
C.To test what has long been believed about keeping fit. |
D.To explain some medical facts about being fat and doing exercise. |
Do you love running? It is a good exercise, yet many people find it boring. But what if making your morning jog a creative one? Like jumping from walls and over gaps, and ground rolls? Just like the James Bond in the movie Casino Royale? Bond jumps down from a roof to a windowsill and then runs several blocks over obstacles on the way. It is just because of Bond’s wonderful performances that the sport has become popular worldwide.
Yes, that’s parkour, an extreme street sport aimed at moving from one point to another as quickly as possible, getting over all the obstacles in the path using only the abilities of the human body. Parkour is considered an extreme sport. As its participants dash around a city, they may jump over fences, run up walls and even move from rooftop to rooftop.
Parkour can be just as exciting and charming as it sounds, but its participants see parkour much more than that.
Overcoming all the obstacles on the course and in life is part of the philosophy(理念) behind parkour. This is the same as life. You must determine your destination, go straight, jump over all the barriers as if in parkour and never fall back from them in your life, to reach the destination successfully. A parkour lover said, “I love parkour because its philosophy has become my life, my way to do everything.”
Another philosophy we’ve learnt from parkour is freedom. It can be done by anyone, at any time, anywhere in the world. It is a kind of expression of trust in yourself that you earn energy and confidence.
1. Parkour has become popular throughout the world because of .
A.the film, Casino Royale |
B.its founder, David Belle |
C.its risks and tricks |
D.the varieties of participants |
A.streets | B.objects | C.roofs | D.barriers |
A.It challenges human abilities. |
B.It is a good but boring sport. |
C.It needs special training. |
D.It is a team sport. |
A.Sports and extremes. |
B.Excitement and popularity. |
C.Dreams and success. |
D.Determination and freedom. |
【推荐1】For centuries, tea has been used for far more than overcoming thirst. Around the world people drink it to relax and restore energy.
Green, oolong and black tea come from the same plant — Camellia sinensis (茶树). Green tea, however, is processed in a different way, which results in higher levels of some of the compounds that scientists believe have positive effects on our mental health.
A 2017 review of more than 100 studies found that green tea can impact the brain in three ways: reduce anxiety; focus attention; and improve brain function, especially memory. However, it was cautioned that the effects aren’t large, and current evidence is mainly provided by small-scale studies.
There are also suggestions that tea could improve the symptoms of depression, dementia (痴呆) and Down syndrome (唐氏综合征).
A 2018 study conducted in South Korea found that frequent green tea drinkers were 21% less likely to develop depression than those who were non-drinkers. However, as an observational study, it couldn’t establish cause and effect, only association.
Tea also has some benefits for our physical health — it’s linked to a longer life, could reduce some risk factors for cardiovascular (心血管的) disease such as heart attack and stroke, and may also have a weight-losing effect.
“We need better data to truly assess the benefits of tea on our mental and physical well-being,” said Gunter Kuhnle at the University of Reading, “however, with the exception of green tea pills, which have been linked to liver damage, and burning tea, which has been linked to esophageal (食道的) cancer, there’s no real downside to a cup of tea. I think most people enjoy rituals (仪式感). It’s a comforting thing. If there’s anything wrong, here it’s a cup of tea that’s needed.”
1. How is green tea different from oolong and black tea?A.It cures depression and dementia. |
B.It is never part of a complex ritual. |
C.It has higher levels of certain compounds. |
D.It is taken from Camellia sinensis. |
A.Green tea rituals give people comfort. |
B.Green tea pills may cause esophageal cancer. |
C.Green tea brings people more harm than good. |
D.Green tea proves beneficial with no exception. |
A.Which tea prevents cancer |
B.Why drinking tea might help |
C.When tea causes liver damage |
D.How teas are processed |
【推荐2】Sleeping in is one of the best parts of the weekend. After a long, exhausting work week, sometimes all you want to do is sleep. On Friday night, you slide under the covers, smiling in anticipating of a long sleep. Now you can finally catch up on your sleep.
Except you can’t. When you open your eyes Saturday morning, it’s still early. If this were a weekday, you’d be up before your alarm. So what’s the deal?
We hate to break it to you, but you’ve pretty much done this to yourself. Your body is very good at recognizing patterns and adjusting accordingly. If you’ve got a 9-to-5 job, you’re getting up early five days a week. This effectively sets your body clock to wake you at a certain time each day. You can shut off your alarm clock, but your body clock will just keep ticking.
There’s another reason that you probably don’t want to think about: You’re just not as young as you used to be. We need less sleep as we get older. Babies need between 16 and 20 hours. Teenagers should (but often don’t) get nine hours a night. Younger and middle-aged adults need eight. In general, the older you get, the harder it is to snooze the day away.
Even if you do manage to sleep in, you may never fully catch up on your sleep. If your body needs eight hours every night and you only get six or seven from Monday to Friday, you’d have to sleep an extra five to ten hours on Saturday to make it up. And experts say even that may not be enough.
The bottom line: Sleep when you can, and enjoy those extra weekend morning hours. Who doesn’t want a longer weekend?
1. What does the underlined sentence mean in Paragraph 1?A.You know that you will oversleep on Saturday morning. |
B.You needn’t get up early on Saturday morning, so you will have a better sleep. |
C.Since you don’t work on Saturday, you needn’t go to sleep as usual. |
D.You know that even though you needn’t get up early on Saturday morning, you will wake as usual. |
A.If you have a 9-to-5 job, you are likely to develop a flexible body clock. |
B.Once you have set your body clock, it is not easy to change it. |
C.The author will not break the pattern, but you will do it yourself. |
D.If you adjust your body clock accordingly, you are healthy. |
A.You are not willing to admit that you are old. | B.You need to relax on the weekend. |
C.Your body clock still works on weekends. | D.You can never get enough sleep. |
A.Why can't I sleep in on weekends anymore? |
B.Why can’t I catch up on my sleep? |
C.How to turn off my body clock on Saturdays? |
D.How to get more sleep on Saturday mornings? |
【推荐3】A new study has found that cats can connect with people in the same way as dogs and children. In experiments in cats and humans, the researchers found that cats do show specific “attachment styles toward human caregivers”. This suggests that cats show some of the same social abilities that historically have only been linked to dogs.
In a statement, writers of the study said the evidence suggests that both cat and dog attachments to humans may represent the same kind of connection that exists between children and their caretakers. “Our study indicates that when cats live in a state of dependency with a human, that attachment behavior is flexible and the majority of cats use humans as a source of comfort.”
The researchers designed experiments similar to the methods used to measure human attachment behavior. For example, other studies have observed how babies react to being reunited with caregivers after being separated for short periods. In this experiment, adult and young cats first spent two minutes in a room with their caregivers. The cats then spent two minutes in the room alone, followed by a two-minute reunion period with the caregivers.
About 70 cats were studied. The behavior of the animals was observed by experts who divided them into two groups. Sixty-four percent were judged to be “securely attached” to caregivers, while 36 percent were found to be “insecurely attached” to caregivers.
The cats with secure attachments showed several signs “reduced stress” levels. These cats were found to be more comfortable and effectively balance their attention between the person and their surroundings. “The majority of cats use their owner as a source of security. Your cat is depending on you to feel secure when they are stressed out,” researchers said. They added that the results showed that the level of secure and insecure attachments in cats is very close to those measured in human babies. In humans, research has found that 65 percent of babies are also securely attached to their caregivers.
1. What can we infer from the passage?A.Cats feel less secure when they stay with their caregivers. |
B.Only dogs are much like children in the attachment to caregivers. |
C.People used to think that only dogs were attached to their caregivers. |
D.Cats and dogs have different ways to be attached to their caregivers. |
A.Cats depend on humans in every way. | B.Cats feel less stressed with humans aside. |
C.Most cats use humans as a source of comfort. | D.Most cats feel anxious with humans not present. |
A.They stayed close to their caregivers. |
B.Their stress was obviously reduced. |
C.They gave more attention to the surroundings. |
D.They liked to be with children better than with adults. |
A.Science. | B.Health | C.Zoology. | D.Entertainment. |
I’d like to express my sincerest respect for your paper — “The Beast Within: Mirrors and the Internalized Male Gaze in Jane Eyre”. I know better than anyone how difficult it is to find something new to say about such a beloved piece of literature. But you managed it here just with proper and quality words. Besides, the paper is organized clearly and logically. To explain your ideas, you offer some examples easy to understand. I would never think that a man could have such a new opinion on female story. Therefore, your opinion has opened a new window to my understanding of the classic book though I have a hobby of rereading classical works.
Please allow me to introduce myself to you. My name is Frederick Laird and I’m an associate professor of English Language Arts at Greer State University. I still wonder if I’m right for the class though I am the only professor for the upper level of literature. Leading students to literature seems a challenge, though I have been trying my best.
Inspired by your paper, I had my students read your paper in conjunction (结合) with good old Jane. I think it is right that I reach out and let you know the discussion it has brought about. Some students hold the opinion that your review encourages them to think outside the box, while others say that they develop interest in classical works.
And seeing that you’re an expert on the upper level of literature, would you happen to have any suggestions for my little seminar (研讨课)? It’s the first time for me to teach the course, so any guidance would be much appreciated.
Regards,
Frederick Laird
1. What surprises Frederick Laird most about Professor Rhodes’s paper?A.The new ideas. | B.The quality language. |
C.The logical structure. | D.The easy examples. |
A.He is a classical literature lover. |
B.He gets along with his co-workers. |
C.He allows students to discuss every day. |
D.He is the only professor of literature in his school. |
A.Fruitless. | B.Meaningful. |
C.Professional. | D.Aimless. |
A.To share a classic book. | B.To apply for a position. |
C.To show love for his job. | D.To seek proposals on teaching. |
In the face of Covid-19,we had to make the challenging decision of whether to go ahead with Open House 2020.How could we effectively reconnect with a locked-down city at a time when discussions around openness are more important than ever?
Against these difficulties, we chose not to postpone Open House 2020.Instead, we invested in completely reinventing how we approach our programme.Through a mix of original films, new books, activity packs, walking and cycling tours, podcasts, talks, and a host of online and outdoor events, the year that threatened(威胁)the existence of Open House became one of our most varied and accessible ever.
None of this would have been possible without our Open House Friends,who have reached out to give a monthly donation to support the charity after Covid-19 stopped almost all of our income.
But we still need your support.
If you value our work and want to see Open House continue beyond the pandemic(疫情),please consider becoming an Open House Friend from just £l.25 per week.We've made some fantastic gifts to say thank you to everyone who signs up.
£1.25 a week -Open House Silver Key badge(徽章) -Limited edition print by David Knight -A discount on all our ticketed events -Free Friends events throughout the year Click here to donate £1.25 a week |
£2.50 a week - Open House Silver Key badge -Limited edition print by David Knight -A discount on all our ticketed events - Free Friends events throughout the year -A copy of this year's Open House Book, The Alternative Guide to the London Boroughs, edited by Owen Hatherley Click here to donate £2.50 a week |
£6.25 a week -Open House Silver Key badge -Limited edition print by David Knight - A discount on all our ticketed events -Free Friends events throughout the year -A copy of this year's Open House Book, The Alternative Guide to the London Boroughs, edited by Owen Hatherley -Special Open House events on Open House weekends including Friends-only visiting hours Click here to donate £6.25 a week |
Thank you -together we can ensure that London is truly an Open City.
The Open House Team
1. What do we know about Open House 2020?A.Open House 2020 had to be canceled because of the lock-down of the city. |
B.Due to the outbreak of Covid-19, all the activities were held online this year. |
C.Open House 2020 turned out a great success thanks to people's donations. |
D.Despite the financial difficulties, this year's events were held as usual. |
A.Open House Silver Key badge. |
B.Limited edition print by David Knight. |
C.Free Friends events throughout the year. |
D.Special Open House events on Open House weekends. |
A.To appeal to readers to make donations to Open House. |
B.To explain the procedure of donation to Open House. |
C.To encourage readers to sign up for Open House 2020. |
D.To provide readers with various gifts for Open House 2020. |
【推荐3】Welcome to our stand-up comedy classes
This is the workshop where beginners have grown into headliners and headliners have grown into stars. Our workshop stresses stand-up comedy writing and performing — the two key components of stand-up comedy.
Our classes are conducted by award-winning, comedy director and writer Stephen Rosenfield and his stand-up staff. They are conducted so that when it’s time for your club performance, you will have solidly written, funny material and you will be well rehearsed and ready to perform beyond your expectations. These stand-up comedy classes are offered to both beginners and advanced students. The workshop consists of group classes, private coaching sessions and a performance at Gotham or West Side Comedy Club.
Seats available: 2
Start date: May 17th
In-person show: May 20th at Gotham Comedy Club
Live streamed show: May 22nd on YouTube
Fees:
If you are a first time student: $410. If you are a returning student: $350.
We accept cash, checks or credit cards.
Your instructor: Becky Veduccio
Becky has been a professional comedian, writer and actress for over 15 years. She has performed stand-up comedy in New York, Los Angeles, Las Vegas and London. Besides, she has appeared in commercials, theater and feature films. And she competed in the 2018 season of America’s GotTalent.
Her film works include Return to Me, Maid in Manhattan and Random Hearts. As a writer, she was chosen as one of Parenting. com’s top five “Favorite Mommy Bloggers” for her humorous articles on the website. In 2015, she won the New York Press Club Award for humorous writing. As an instructor, Becky has taught stand-up comedy to every age group — from elementary school kids and teenagers to university students and adults. She believes everyone has a comedic voice.
1. What can be learned about the workshop?A.There are three seats left at present. | B.It focuses on both writing and acting. |
C.There are online shows on May 20th. | D.It is specially designed for headliners. |
A.$10. | B.$50. | C.$60. | D.$80. |
A.She is an experienced performer. | B.She contributes a lot to magazines. |
C.She became an overnight success. | D.She hosted America’s Got Talent. |