【推荐1】If you’ve fallen off the exercise wagon (健身车), it can be hard to get back into it even if you know about its advantages.     1    

Step 1: Be gentle with yourself.

You are probably worried that you’re not as fast as you used to be.     2     If you’re busy judging your performance and what’s not happening, you can’t focus on what it is. Just be brave to start over from where you are now.

Step 2:     3    

Be smart about the frequency and duration (持续时间) of your exercise, especially during your first few weeks back to exercise. Spreading them throughout the week rather than being a weekend warrior (勇士) and gradually increasing your activity levels will help you avoid injury.

Step 3: Make things convenient.

    4     When it comes to finding the time, keep your training short and effective. In this way, you don’t need to think of it as a time-consuming activity. All you need is 15 to 30 minutes of running to keep up your workout.

Step 4: Try getting it done first.

Everyone has a different sweat style, whether you prefer dawn exercise or are more of a night owl. By getting the exercise done first, you have less chance to make excuses to leave out the workout later in the day.     5     That feels good.

A．Set a realistic plan.

B．Don’t worry about that.

C．Exercise anytime, anywhere.

D．Try your best to reach your previous level.

E．There are more people trying to keep healthy.

F．Once the exercise is over, you’ll think you’ve already achieved something.

G．Here, some experts offer four simple steps you can use to get back into it.

【推荐3】Have you ever set a goal for yourself, like getting fit, making honor roll, or being picked for a team? Like lots of people, maybe you started out doing great, but then lost some of that drive and had trouble getting motivated again.     1     It all comes down to good planning, realistic expectations, and a stick-to-it attitude. Here’s what you need to do:

First, know your goal. Start by writing down your major goal. For example, “I want to’ make honor roll,” or “I want to get fit enough to make the cross-country team,” or even, “I want to play in the Olympics” are all major goals because they’re the final thing the goal ‘setter wants to see happen.     2     That’s how people get things done. You just have to remember that the bigger the goal, the more work it takes to get there.

Make it specific. It’s easier to plan for and master a specific goal than an unclear one.     3     That’s pretty unclear. Make it specific by defining what you want to achieve, why you want to get fit, and by when. This helps you make a plan to reach your goal.

    4     People often abandon their goals because their expectations are unreasonable. Part of staying motivated is being realistic about what you can achieve within the time-frame you’ve planned. Competing on the Olympic ski team is a workable goal if you are 15 and already a star skier. But if you’re 18 and only just taking your first lesson, time isn’t exactly on your side.

Break it down. Making any change takes self-discipline. You need to pay constant attention so you don’t get sidetracked.     5     For example, let’s say you want to run a marathon. If it’s February and the marathon is in August, that’s a realistic time-frame to prepare. Start by planning to run 2 miles and work up gradually to the distance you need.

A．Make it realistic.

B．It’s OK to dream big.

C．What if you keep slipping up?

D．Let’s say your goal is to get fit.

E．So how do you stay motivated and on track with your goal?

F．One way to make this easier is to break a big goal into small steps.

G．Finding the motivation to do it isn’t necessarily easy, but it is always possible.

【推荐3】Most people choose to take it easy after they retire, but Wang Guilan, an old lady from Liaoning Province, is definitely not one of them. She only started running at the age of 50, as a way to keep in shape, but soon realized it was her passion. She ran her first marathon in 2004 and hasn’t stopped since. From 2005 to 2017 she completed the annual Beijing Marathon thirteen times, and this year she set a new record, becoming the oldest person to ever complete the 168-kilometer marathon.

So, how does a 70-year-old stay in good-enough shape to complete a marathon while many people cannot? As a matter of fact, Wang runs at least 20 kilometers every day from Monday to Saturday, and on Sunday she runs some more alongside the members of her long-distance running club. She prefers running on mountain roads in her hometown, but in winter, when the weather doesn’t allow it, she runs on ordinary roads.

Wang is also a fan of mountaineering, and participated in the International Mount Taishan Climbing Festival, where she managed to rank 27th out of thousands of participants. She once participated in an extreme challenge, where she had to run 208 track laps while staying awake for 48 hours.

Remarkably, Wang has suffered almost no injuries to her knees or ankles over the years, which she attributes to her difficult childhood — that hardened both her body and spirit. The only serious problem is the cataracts (白内障) affecting eyes, which is why she completed some of the marathons with the help of a headlamp.

Wang is a firm believer that age is just a number, and plans to continue running marathons and enjoying the sunset of her life as long as her health allows.

1. Why did Wang Guilan get down to running initially?

A．Because she wanted to keep fit.	B．Because she had a passion for it.
C．Because she decided to set a record.	D．Because she desired for a life full of challenge.

2. Which of the following words can best describe Wang?

A．Adventurous and intelligent.	B．Ambitious and generous.
C．Enthusiastic and determined.	D．Diligent and modest.

3. The underlined “attributes” in the fourth paragraph can be replaced by___________.

A．commits

B．contributes

C．leads

D．owes

4. What can be inferred about Wang Guilan from the last paragraph?

A．She enjoys admiring the sunset while running.

B．Her plan to continue running will never be given up.

C．She believes her age matters a lot if keeping running.

D．Nothing but her physical condition can affect her running.