These days, are you spending more time feeling guilty about not working out than working out? If so, you’re probably the kind of lapsed boomer. You’ve joined the 4-in-10 adult Americans of all ages who admit they’re not physically active at all, according to the President’s Council on Physical Fitness and Sports.
Exercise experts like Richard Cotton and Cedric Bryant have heard it all before — busy boomers complaining that, between car pools and van pools and making ends meet, they hardly have time for a movie, much less regular exercise. Here are some of their best tips.
Prepare.
Plan your workout wardrobe so you’ll be comfortable. Consider the weather you will be walking in and decide: long pants, long sleeve, shorts, hat?
Don’t skimp (克扣) on shoes.
Which type? “If you are walking with the hope of jogging finally, buy running shoes,” says Cotton. If you plan to walk as your main exercise, get walking shoes.
Start slowly.
“Do much less than you think you are able to,” Cotton suggests. Take a 10-minute walk if you’re newly back to workouts. It’s not enough, “but it’s a start.” Consider walking as a good way to get back to exercise.
Do the talk test.
If you can’t talk without difficulty as you walk or jog, you’re going too fast and trying to do too much, Bryant says.
Consider getting an exercise buddy (同伴).
That could help increase your faithfulness to your new habit. “An exercise partner is always nice”, Cotton says, “especially if you can get someone who already has the habit. That’s a free ride.”
Be realistic about the payoff.
You might notice looser waistbands but no difference on the scale. “As you get up into 35-, 40- or 45-minute walks, you can expect weight loss,” Cotton says. “But even if you do not lose a pound, you are healthier if you exercise.” And quite possibly, that might put you higher up on Bush’s invite list, should he host another run.
1. The “lapsed boomer” mentioned in paragraph 1 refers to people who ______.A.are professional sports experts |
B.work hard and hate taking exercise |
C.try to get inactive people back into sports programs |
D.are physically inactive and have no time for regular exercise |
A.wear comfortable clothing | B.be realistic about weight loss |
C.find an exercise partner | D.do more than you think you are able to start |
A.Talking is not allowed while you are taking exercise. |
B.You may feel better if talking with someone while running. |
C.It is used to test the intensity of your running. |
D.The more you talk, the longer you will run. |
A.Being different on the scale is more difficult than losing weight. |
B.You can’t expect weight loss unless you walk 45 minutes a day. |
C.Exercise can bring you at least health more than weight loss. |
D.You can be invited to a running race unless you lose weight. |
A.To illustrate how to do sports. |
B.To warn people not to work too hard. |
C.To advocate people to bring fitness back in life. |
D.To give people advice on how to lose weight. |
相似题推荐
【推荐1】It’s 2020. I mean, it’s high time we should think over saving seriously. Despite your own ways to deal with money,
Take the priority principle
Instead of saving here and there, take the priority principle to saving money. Basically you need to rank your expenses,
To make dealing with money more targeted for you, choose a personal finance book. I recommend Ramit Sethi’s I Will Teach You to Be Rich($14). It’s a good book for those in their 20s because it picks out practical personal finance advice in a fun and easy read.
Let technology aid you
Use web tools to make it easier to manage your money. There are free site that lets you to view all of your accounts in one place and provides tools that help determine where it would be easiest to cut spending.
Automating(自动的)
A.then make a plan to save the biggest expenses first |
B.Consider downloading apps that will help you save |
C.here are still several saving tips that help you grow your money |
D.Learn financial management |
E.so we can choose the best from them |
F.You need to learn good money habits as soon as you have money of your own through work |
G.The best way to make sure you’re saving enough is to automatically put a part of your money into your savings and retirement accounts every month |
【推荐2】When communicating with others, we often focus on what we should say.
Focus fully on the speaker. You can’t listen in an active way if you’re constantly checking your phone.
Display your interest in what’s being said by using body language. Nod occasionally, smile at the person, and make sure your posture is open and inviting.
Avoid interrupting or trying to redirect the conversation to your concerns by saying something like, “you think that’s bad, let me tell you what happened to me.”
A.Try to set aside judgement. |
B.Be aware of individual differences. |
C.It will make you feel more self-confident. |
D.Listening is not the same as waiting for your turn to talk. |
E.Encourage the speaker to continue with “yes”or “uh huh”. |
F.Thinking about something else also implies you are not an active listener. |
G.However, effective communication is less about talking and more about listening. |
【推荐3】If you’re a beginning runner, see if this sounds familiar: You start a run eager to get fitter. Within minutes, you’re breathing hard, with a burning feeling in your chest and throat and your legs feeling weak.
Avoid that too-fast start. You’ll never see an experienced runner going faster in the first few minutes of his or her run than at any other point. The start-fast-then-fade pattern is typical for new runners.
Bring a focus to the breath. At the outset, breathing is the best tool for new runners. For the first month, run until your breathing just starts to get fast, then walk until it recovers, and repeat.
A.It doesn’t have to be this way. |
B.Make adjustments to your pace based on the data. |
C.You’ll make more progress by simply slowing down. |
D.Know technology works for you, not the other way around. |
E.You’re excited, so you begin your run with full enthusiasm. |
F.Over time, you’ll find that you can run for longer periods at that breathing rate. |
G.The thinking that you totally understand your body via data is a common source of injury. |
【推荐1】Ian Happ is a professional baseball player for a baseball team in the United States. When he first started playing with the team in 2017, he was looking for pictures to hang in his home. An idea and an unlikely partnership with a British artist came from that simple desire.
Happ wanted to show Wrigley Field, the team’s ballpark, from a different artistic vision. He said that many baseball fans had been to Wrigley Field but had never seen what the ballpark looked like, from the field. He thought looking up from the field was such a cool experience that he intended to bring that to more fans. So, from his point of view, he let the British artist Patrick Vale create three large drawings of Wrigley Field. Instead of having pictures hung in his home, the partnership led to something quite different.
Happ’s views of Wrigley Field became the project, Through My Eyes, in which fans could purchase prints. The money made in this way went toward those people in need. The drawings by Vale became See What I See, an exhibition at a Chicago’s gallery. The show lasted a period of time.
Happ ever brought Vale to Chicago in September of 2018 and showed him around Wrigley Field. Vale knew little about the sport of baseball. But he understood the connection fans had with Wrigley Field. Happ had to explain to Vale the importance of the 400-foot sign in the center field and the famous manual scoreboard. He had to teach him the correct positioning of the players. He also explained what it felt like standing in the field under the bright lights with a loud crowd.
Vale took pictures and used them to help him create drawings in great detail. He was very modest and would send rough drawings to Happ, who would mark them up in red ink, like a teacher, with suggestions. It was in this way that their cooperation was so successful.
1. What did Happ ask Vale to do?A.Join the baseball team. |
B.Find a different baseball field. |
C.Create three pictures of his home. |
D.Draw according to his own perspectives. |
A.To hold an exhibition. | B.To do charity. |
C.To attract baseball fans. | D.To promote the printing trade. |
A.What Vale explained to Happ. |
B.How Vale corrected Happ’s mistakes. |
C.What Happ and Vale felt about the field. |
D.How Happ introduced Vale about Wrigley field. |
A.Humble. | B.Humorous. | C.Casual. | D.Conventional. |
【推荐2】The Alexander technique
Until earlier this year, I didn’t know anything about the Alexander technique—and saw no reason to think I should. One day, the backache I regularly suffered was more painful. I was brought up to think that the preferred way of dealing with aches is to do nothing and hope they’ll go away, but I eventually went to the doctor. After examining me, he said, “You actually have bad posture (姿势). Go off and learn the Alexander technique.” Three months later I could walk straighter and sit better.
The Alexander technique is a way of learning how you can get rid of harmful tension in your body. The teaching focuses on the neck, head and back. It trains you to use your body less severely and carry out the movements that we do all the time with less effort. There is little effort in the lessons themselves, which sets apart the Alexander technique from yoga or pilates, which are exercise-based. A typical lesson involves standing in front of a chair and learning to sit and stand with minimum effort. You spend some time lying on a bench with your knees bent to straighten the spine (脊椎) and relax your body while the teacher moves your arms and legs to train you to move them correctly.
The technique helps to break the bad habits accumulated over years. Try folding your arms the opposite way to normal. This is an example of a habit the body has formed which can be hard to break. Many of us carry our heads too far back. The head weighs four to six kilos, so any inappropriate posture can cause problems for the body. The technique teaches you to let go of the muscles holding the head back, allowing it to go back to its natural place on the top of our spines.
So who was Alexander and how did he come up with the technique? Frederick Alexander, an Australian actor born in 1869, found in his youth that he had vocal (声音的) problems during performances. He analyzed himself and realized his posture was bad. He worked on improving it, with excellent results. He brought his technique to London and opened a teacher-training school, which is still successful today.
So if you’re walking along the road one day with shoulders bent forward, feeling weighed down by your troubles, give a thought to the Alexander technique. It will help you walk tall again.
1. What does the author suggest in Paragraph 1?A.She felt no better after the treatment. |
B.She got bored with the Alexander technique. |
C.She was sceptical about the doctor’s method. |
D.She was unwilling to seek treatment for her backache. |
A.Physical tension shouldn’t be completely relieved. |
B.The technique shouldn’t be combined with other exercises. |
C.The practice of the technique shouldn’t be attempted alone. |
D.Familiar physical actions shouldn’t be done with much effort. |
A.He managed to recover his vocal powers. |
B.He was eager to make a name for himself. |
C.He developed a form of exercise for actors. |
D.He had to leave home to develop his technique. |
A.The occurrence of back pain is widespread. |
B.Alexander improved the technique to treat body pain. |
C.The Alexander technique helps overcome posture problems. |
D.People with back pain are victims of inappropriate postures. |
【推荐3】All over the world people enjoy sports. Sports help to keep people healthy and happy, and to live longer.
Some sports or games go back thousands of years like the marathon. Chinese wushu, for example, has a very long history. But basketball and volleyball are rather new. Both of them are only about a hundred years old yet.
People from different countries may not be able to understand each other, but after a game together they often become good friends.
A.And think of people in cold countries. |
B.Sports help to train a person’s character. |
C.People aren’t inventing new sports or games. |
D.Many people like to watch others play games. |
E.People are inventing new sports or games all the time. |
F.Not a few people take part in different sports competitions themselves. |
G.Some sports are so interesting that people everywhere take part in them. |
【推荐1】While flat bread has a history that dates back to ancient Egypt, real pizza—pizza with tomato sauce—was invented in Naples, Italy. Legend holds that pizza margherita—filled with tomato, cheese, and basil, in the red white and green of Italy’s flag—was first created by Naples’ Pizzeria Brandi to honor Queen Margherita of Italy during an 1886 visit.
Today, of course, there are all kinds of pizza shapes, sizes and flavors around the world, but the original Neapolitan pizza is round, with a soft, thin center and thinker, crunchier sides. You should be able to fold it in four and eat it like a crepe. And that's the delicious treat that's now up for protection as an irreplaceable piece of global human heritage: This year, Italy is putting "the art of the Neopolitan pizza maker" on the list of candidates to become treasures of world heritage recognized by the United Nations Educational, Scientific and Cultural Organization
Universally recognizable, "pizza" happens to to the Italian language's best-known word, but that doesn't mean it's a shoo-in. "UNESCO has never listed a cultural tradition linked to food production," Peirluigi Petrillo, who prepared the documents to be discussed at UNESCO, told The Local.
The European Union included pizza in its official list of “guaranteed traditional specialities” in 2016. The list specifies that any pizza called “Neapolitan” must be no more than 35 cm wide, with crust of up to 2 cm high, topped with canned tomatoes, cheese from Naples, Campania region, oil and basil. The pizza must be cooked in a wooden oven, and be elastic and soft.
Italy also says that it has more UNESCO-recognized cultural treasures than any other country. The final decision on whether pizza-making makes one more will be announced in 2022, after discussion with all 193 UN member-states.
1. Pizza margherita got such a name because________.A.Queen Margherita gave it the name | B.it was specially created for Queen Margherita |
C.it was created in Queen Margherita’s time | D.Queen Margherita liked eating it very much |
A.Neapolitan pizza known in the world | B.Neapolitan pizza sold all over the world |
C.the pizza-making art become a world heritage | D.Neapolitan pizza be thought highly of |
A.Neapolitan pizza is only well-known in Italy |
B.Neapolitan pizza will be recognized in the world. |
C.The dream of Italy is sure to come true in 2022. |
D.Neapolitan pizza might be refused by UNESCO. |
A.has specific requirements | B.will become popular next year |
C.must be admitted by UNESCO | D.must be created by Naples’ Pizzeria Brandi |
A.Travel and Sightseeing | B.Food and Culture |
C.Economy and Finance | D.Recreation and Relaxation |
【推荐2】In Spain, children and their families are riding bikes to school together in large groups. The program is called “bicibús” or bike bus. In Barcelona, the program started recently with only five children and grew quickly to hundreds of riders.
The Eixample bike bus begins around 8:25 every Friday morning. The path it will follow is always posted ahead of time, so everyone knows where to join. The bicibús starts off with just a few students and parents, with more and more joining as it travels along.
Most kids ride their bikes, but others ride motor bikes or use skates. Instead of riding in bike lanes (车道) or on sidewalks, the bicibús takes over the entire street. With music playing and bike bells ringing, the bicibús feels like a party.
Being able to ride with a crowd of kids is a big part of the fun. Nine-year-old Maria Pitarch says, “The best part of the bicibús is that we ride along and pick up my friends and we ride together. ”
The Eixample bicibús goes to several schools. When students reach their school, they leave the bus and park their bikes. Some parents have made the bicibús the way they get to work on Friday.
It was possible to bike to school in Eixample before, but it wasn’t really safe for kids. There are a few bike lanes, but there are also lots of cars.
Because one of the main roads used by the Eixample bicibús is busy, having about 20,000 cars and motorcycles every day, the local police are helping stop traffic by riding in front of the bicibús and behind it.
Parents are hoping that the bicibús will help change ideas about how people can get around in the city. They want the city to create wider, kid-friendly bike lanes that are separate from car traffic. They point out that the bicibús also helps cut down on pollution.
Already some other areas in Barcelona are also organizing bike buses. Some bike buses have even been organized in other countries.
1. What can we learn about the bicibús?A.It is really a party. | B.It has a long history. |
C.It is becoming popular. | D.It is simply made up of kids. |
A.Learning skating on the way. | B.Riding with their friends. |
C.Getting to know more kids. | D.Having a free time every day. |
A.The bike lanes have been widened. |
B.The police come to help with traffic. |
C.Bike bells have been fixed to the bikes. |
D.The number of bike lanes has been doubled. |
A.Sports. | B.Travel. |
C.Science. | D.Culture. |
【推荐3】New research implies that even a small amount of exercise might do help to older people with light memory problems. Patients have long been advised to do physical activity to help keep their brains healthy. But the U.S. government-supported research marks the longest study of whether exercise makes any difference once memory starts to decline.
Researchers found around 300 inactive older adults with memory changes called mild cognitive impairment (MCI) (轻度认知障碍). In the research, the participants were divided into two groups and half of them did aerobic exercises, while the rest did stretching and balance movements that raised their heart rates a little. After a year, testing of mental activity showed neither group had worsened, said lead researcher Laura Baker of Wake Forest School of Medicine. By comparison, similar MCI patients in another long-term study of brain health — but without exercise experienced cognitive decline over a year.
Maria Carrillo is the Alzheimer’s Association chief scientific officer. She said earlier research has found regular physical activity of any kind may reduce damaging inflammation and increase blood flow to the brain. She added that the new study is especially interesting because the COVID-19 pandemic began halfway through the study. That meant the study participants became socially isolated. Social isolation has long been known to increase people’s risk of memory problems.
It is a difficult time for dementia (痴呆症) research. Doctors are not sure about prescribing (开处方) a high-priced new drug called Aduhelm. The drug is supposed to be the first to slow the progression of dementia but it is not yet clear if it really helps patients. Researchers last month reported another drug that works similarly failed in an important study. There is growing urgency to find whether exercise might offer at least some protection. Baker will lead an even larger study of older adults to see if adding exercise to other steps such as a healthy diet, brain games and social activities may reduce the risk of dementia.
1. What’s the purpose of the new study?A.To identify the causes of declining memory in older adults. |
B.To explore the influence of exercise on elders’ memory. |
C.To develop effective medicines for elders with MCI. |
D.To figure out ways to slow the aging process. |
A.Professional background. |
B.Previous physical condition. |
C.Diet plan. |
D.Exercise type. |
A.Doubtful. | B.Negative. | C.Positive. | D.Indifferent. |
A.Conduct further research on how to reduce the risk of dementia. |
B.Organize a wide variety of social activities for older people. |
C.Develop a new drug to help patients with brain diseases. |
D.Find out how to lower the price of Aduhelm. |