Discover the Huge Health Benefits of Strength Training
One of the best ways to stay fit and healthy as you age is to do strength and power training exercises. It is known that when you are in your thirties, you will begin to lose muscle mass. This loss actually contributes to achy joints, the increased risk of injury, and the “middle-age spread” we all fear. What’s more, the older you get, the faster muscle mass loses. It means that eventually, simple tasks like getting out of a chair and climbing stairs can become more difficult.
Strength training can help you build muscles, make you strong, increase your staying power and make everyday activities easier. By combining strength and power training exercises, you’ll not only get stronger, but also improve your reaction speed. As you grow older, that’s critical because it can help prevent falls. Here is a book, Strength and Power Training for All Ages, for your reference.
Common sense about fitness in the book:·The key muscles to work for an injury-free body
·How to tell how much weight is suitable for you
·How to strengthen the bones most likely to break
·How to take pressure off your knees when walking or running
·Why you’ll want to apply heat to sore joints before you exercise
Four total body workouts in the book:·Build bones
·Fight diseases
·Improve balance
·Strengthen muscles &Increase muscle power
Get a copy, start training, and then you’ll discover a whole new self.
1. What will happen as people age according to paragraph 1?A.They will need less exercise. |
B.They will improve reaction speed. |
C.They will experience muscle loss. |
D.They will have better staying power. |
A.Train their brains. | B.Build a sound body. |
C.Treat bone diseases. | D.Cut down their weight. |
A.A notice. | B.An oral folktale. |
C.A scientific paper. | D.An advertisement. |
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【推荐1】Here are apps that can help you make a schedule and a budget, take better notes, organize a big project, and stay safe. Check out these apps to get a head-start on being on top of your life!
Flashcards Deluxe
Price: $3.99
Platform: IOS and Android
Flashcards can be a very effective way to study, and Flashcards Deluxe makes creating them very easy. You can input information right into the app, make cards with up to five sides, and even add pictures and sounds to cards. The app can be set to automatically turn off cards that you get correct so you can focus more on the ones you get wrong.
Circle of 6U
Price: free
Platform: Android, IOS
When you’re on a college campus, walking home late at night can be frightening. So, make sure to download Circle of 6U, which helps you feel more secure. Not only does it help you find your location, but it makes communicating with your trusted friends easier. Once you build a network of trusted contacts in the app, it lets you send a pre-edited group message, with your location, to all of them in two taps.
CampusBooks
Price: free
Platform: IOS, Android
The CampusBooks app helps you get the lowest price when you’re buying or renting textbooks, and helps you get the highest price when you’re ready to sell! If you need a book right away, you’ll be shown the closest stores and libraries that have your book in stock.
Dragon Dictation
Price: free
Platform: IOS
Dictating homework and emails to the Dragon Dictation app can save your time! You can send your dictation to a text, email, or paste it into any application. The included editor will suggest words, and the app will improve its accuracy over time as it gets to know your voice. It also works in many languages other than English.
1. Which app can you choose for safety concern?A.Flashcards Deluxe. | B.Circle of 6U. |
C.CampusBooks. | D.Dragon Dictation. |
A.It can add pictures to your email. | B.It can save your money on books. |
C.It can correct your spelling mistakes. | D.It can understand your voice. |
A.Students. | B.Librarians. |
C.Businessmen. | D.Programmers. |
【推荐2】Ellis Island is located in New York. Harbor Ellis Island is open daily year round from 9:30 a.m. to 5 p.m., with extended hours during summer. It is closed on December 25. There is no admission charge to Ellis Island; donations are gratefully accepted.
At Your Fingertips
Park information (212) 363-7620
Emergencies (212) 363-3260
Ferryboat information (212) 269-5755
Lost and found (212)363-7620
Dining, gifts & audio tour (212)344-0996
Transportation
Statue of Liberty and Ellis Island Ferry; Boats leave from Battery Park, Manhattan, and from Liberty State Park, New Jersey. They run about every 30 to 45 minutes beginning at 9:15 a.m. (The time for ferry is changeable)
Hours: May vary; call the number below
Closed: December 25
Ferry fees (includes Liberty and Islands) adults, $7; senior citizens, $6; Children (age 3~17), $3. (Group rates are available for 25 or more adults.)
Ticket & schedule information: (212) 269-5755
1. In summer, visitors will have ____ to visit Ellis Island.A.less time | B.a longer time |
C.two hours more | D.wonderful hours |
A.People can visit Ellis Island free of charge. |
B.The ferry schedule is the same all the year round. |
C.Ferry fees for children are cheaper than for adults. |
D.Ferry fees for group visitors can be reduced. |
A.visitors prefer to go to Ellis Island by boat | B.there are more visitors in winter |
C.Ellis Island is open every day all year round | D.Boat is the only transportation to Ellis Island |
【推荐3】The Best Fitness Apps for 2020
Whether you’re looking to slim down, run farther, bike faster or just get healthier, these apps can help you meet your fitness goals in 2020.
8fit $59.99 per year;$44.99 per half-year;$19.99 per month for meal plans and more workouts 8fit creates a personalized program for your diet and exercise based on the results you want to see. 8fit covers a lot of details of your fitness plan, such as what time of day you exercise and whether you’re an ambitious cook or just prefer simple meal plans. | |
Blogilates $0.99 per month for workout calendar;$0.99 for some videos Blogilates offers plenty of workouts on-demand, as well as recipes, fitness recommendations, and a healthy dose of body .The majority of the content in the app is free, although the workout calendar costs you $0.99 per month and some videos are an additional $0.99. | |
Charity Miles $12.99 per month; two-week free trial Charity Miles donates money to the organization of your choice when you use the app to record miles running, walking,or bicycling. An included calculator(计算器)shows you how much money you can raise if you meet different goals, such as getting 50 people to fund you at$0.30 per mile. |
1. Which of the following best describes 8fit?
A.It presents users with simple meal recipes. |
B.It costs users $19.99 every month for meals. |
C.It offers users better and detailed fitness plans. |
D.It meets users’ personal needs for diet and exercise. |
A.You’ll get 50 dollars per mile by using it. | B.The calculator in it records your workout. |
C.Users raise money for charities through it. | D.It provides users with services free of charge. |
A.help people meet fitness goals | B.introduce top fitness apps |
C.give suggestions on keeping fit | D.promote a positive lifestyle |
【推荐1】Why Is Exercise Cool?
•Exercise Strengthens Muscles
Did you ever do a push-up or swing across the monkey bars at the playground?
•
Can you touch your toes easily without yelling ouch? Most kids are pretty flexible, which means that they can bend and stretch their bodies without much trouble. Being flexible is having “full range of motion”, which means you can move your arms and legs freely without feeling tightness or pain.
•Exercise Keeps the Balance
•Exercise Makes You Feel good
It feels good to have a strong, flexible body that can do all the activities you enjoy—like running, jumping and playing with your friends. It’s also fun to be good at something, like scoring a basket, hitting a home run, or perfecting a dive.
But you may not know that exercising can actually put you in a better mood.
A.Exercise Makes You Flexible |
B.Exercise Makes Your Heart Happy |
C.Those are exercises that can build strength. |
D.So you want to do some aerobic (有氧的) exercise right now? |
E.But if you’re active, your body needs an extra measure of calories or energy. |
F.Food gives your body fuel in the form of calories, which are a kind of energy. |
G.When you exercise, your brain releases a chemical which may make you feel happier. |
【推荐2】There are lots of skiing lovers around the world. To get the most out of your time on the mountain you should think through each part of your adventure- equipment, clothing, food, and travel.
Equipment
Your skiing equipment — composed of your skis, poles, bindings, helmet, and goggles — should be checked over, and possibly tuned up, before you pack your bags for the mountain.
Clothing
Your jacket and snow pants should be properly fitting and recently cleaned. Make sure your gloves are in good shape and offer a sense of comfort.
Food
Anyone who has ever purchased lunch at the ski lodge knows just how expensive it can be. Packing your own lunch saves you money and gets you back on the slopes faster.
Know your way to the mountain before you hit the road and consider writing down directions if you know you’re heading into areas with spotty service. At the mountain, choose a designated meeting place in case the group becomes separated- a spot near the main lift often works well. Check the forecast and current conditions of the mountain. Many ski resorts will have live updates on the number of open trails and lifts.
A.Routes and planning |
B.Spots and conditions |
C.If you are fully prepared |
D.The more prepared you are |
E.While bringing a bottle of water with you on the mountain isn’t recommended |
F.Besides, long underwear goes a long way in keeping your legs warm and comfortable |
G.If you are taking your skis onto the slope for the very first time, they may also need a fresh wax |
【推荐3】If a president, a legendary philosopher, and one of the best-selling authors of all time credited the same secret for their success, would you try to follow it too? What if the secret was something you already knew how to do? In fact, you probably do it every day. Here’s what Friedrich Nietzsche wrote: “It is only ideas gained from walking that have any worth.” Thomas Jefferson: “Walking is the best possible exercise. Habituate yourself to walk very far.” And Charles Dickens made his point: “If I could not walk far and fast, I think I should just explode and perish (死亡).”
Researchers have traced numerous connections between walking and generating ideas. A Stanford University study found that participants were 81 percent more creative when walking as opposed to sitting. According to the study, walking outside — versus on a treadmill (跑步机) — produces the most novel and highest-quality ideas in participants who walked and then sat down to do creative work.
The movement aspect of walking is obviously key. You’ve probably heard the phrase Exercise your creativity, which refers to the brain as muscle. Our creative mindset is triggered by physical movement, which is exactly why walking — with your dog, a friend, or alone — feeds creative thinking. Just by going outside, you are stepping out of your habitual surroundings and your comfort zone, which is necessary if you want to open your mind to new possibilities.
Research has shown that immersion in nature, and the corresponding disconnection from multimedia and technology, increased performance on a creative problem-solving task by a full 50 percent in a group of hikers.
So why not set a creativity goal that starts with walking? Turn off your phone and give yourself the chance to be present in the world, to hear conversations and natural sounds, to notice the way people move, the way the sun reflects in a puddle. Walk not just for exercise. Walk for wonder.
1. What is the purpose of paragraph 1?A.To inform us of the examples of these great minds. |
B.To stress the importance of walking. |
C.To explain why walking is popular with people. |
D.To show the great influence of the great minds have on us. |
A.By going outside, one can’t help but get distracted by the scenery. |
B.Walking on a treadmill makes participants do the most creative work. |
C.It is necessary to walk out of your habitual surroundings and comfort zone. |
D.Absorbed in multimedia and technology, hikers can increase performance on creative problem-solving tasks. |
A.Caused. | B.Changed. | C.Covered. | D.Cured. |
A.Developing a good habit of walking. |
B.Benefits of walking. |
C.New possibilities of walking. |
D.Walking for a more creative mind. |
【推荐1】Welcome to Smith College. Founded in 1871, Smith College is now among the largest women’s colleges in the United States, with students from 48 states and 78 countries. As an independent college, Smith remains strongly committed to the higher education of women.
Fall Arrival Information
Central Cheek-In (CCI) is for students entering in the fall of 2022, which will be held on September 1, 2022 from 8:00-11:00 a. m. in the Indoor Track and Tennis Facility (ITTF). Returning students cheek-in will he held on September 4 and September 5 from 9:00 a.m.-4:00 p.m.in the Wilson Atrium, located on the second level of the Campus Center.
Early Arrivals
Students who are pre-approved for early arrival will receive email communication from Residence Life in early August. Any student may return to campus on Friday. September 2 from 10:30 a. m.-2:30 p. m. for an early arrival fee of $150 to be charged to their student account. Students are not required to pre-register for this early arrival date. Financial assistance is not available for early arrival fees.
Trunk Room Storage & Summer Storage
All house trunk rooms will open on Sunday, August 21 for the fall semester. As the JMG storage space is currently full, fall JMG storage hours will not be available until early August. If you need to store items this summer, seek off-campus storage options, Smith College’s preferred company for storage is Boomerang Storage. Sorry for this inconvenience.
Petition(请求) to Live Off-Campus (Deadline Extension)
Residence Life will continue to accept off-campus housing requests after the June 1 deadline. Any student who wishes to move off-campus may petition to do so by completing the Petition to Live Off-Campus via Residence Life Self-Service.
1. What is special about Smith College?A.It’s a large state-run college. | B.It’s intended for female students. |
C.It merely accepts native students. | D.It’s the oldest college for women. |
A.Ask for permission ahead of time. | B.Pay extra expenses through e-mail. |
C.Get adequate financial assistance. | D.Inform Residence Life of her account. |
A.Applying for an extra space on campus. |
B.Putting them in the house trunk rooms. |
C.Turning to Boomerang Storage for help |
D.Requesting to move off-campus online. |
【推荐2】Saint Paul has four ice rink (溜冰场) locations. All hockey (冰球) rinks have boards and nets. See below for locations, hours, and updates.
Cold Weather Policy: Rinks will close if temperatures reach -25F.
Warm Weather Policy: In order to prevent extended closures due to damaged ice, rinks will close if melt water is visible on the surface.
Rink Hours & Locations:
Rink hours and conditions are subject to change without notice. Rinks will close periodically for maintenance. Appointed hockey rinks may be unavailable for open skating during hockey practices or scheduled open hockey times. Please call the numbers listed below to confirm details.
Our maintenance crew and dedicated volunteers work hard to keep the rinks clean, but Saint Paul snow piles up fast and freezes easily, which can quickly reduce the skateable surface area of the rink. Even if you feel you can't commit to volunteering, you are still desired to help by clearing snow while visiting the rinks. Thank you for doing your part to make Saint Paul rinks great.
1. What situation can cause rinks to close?A.No water is found on the surface. |
B.The temperatures are below 25F. |
C.Rinks undergo maintenance checks. |
D.The boards and nets are almost broken. |
A.Phalen. | B.Palace. | C.Groveland. | D.Langford Park. |
A.To advertise Saint Paul's ice rinks. |
B.To stimulate visitors to remove snow. |
C.To present Saint Paul's snow piles. |
D.To praise rinks' crew and volunteers. |
【推荐3】The Best Natural Attractions in Mexico
Turtle Beaches
Between June and November, sea turtles return to the beaches of their birth to lay their eggs in the sand. With hunting and natural enemies threatening these species, communities have established protected nesting areas. Many are open for public viewing and participation in egg collection and baby-turtle release. Turtles are found along the Yucatán coast, in Baja Sur, on the Oaxaca coast, in Puerto Vallarta, and on Costa Alegre.
Whale-Watching
Each year between December and April, magnificent gray whales return to breed and instruct their young in the waters of Banderas Bay, fronting Puerto Vallarta, and in Los Cabos. It is a destination you can’t miss if you’re interested in marine mammals. Then you will witness how wonderful the huge creature is.
Butterfly March
Mexico is a land known for its cultural diversity, and no place drives this home more than a mountain forest where you stand surrounded by the beautiful wings of millions of monarch butterflies. The setting is the grand highlands of Michoacán, from mid-to-late November through March.
Lake Bacalar
The waters of this crystal-clear, spring-fed lake—Mexico’s second largest—are noted for their bright color variations, from pale blue to deep blue-green. The surrounding area is known for birding, with over 130 species identified. Bird lovers should not miss it.
1. What do we know about Turtle Beaches?A.Tourists can hunt the turtles at will. |
B.Tourists can view turtles on more than one beach. |
C.Tourists can visit all the nesting areas if they want. |
D.Tourists can have great experiences there in spring. |
A.Turtle Beaches | B.Lake Bacalar | C.Whale-Watching | D.Butterfly March |
A.In a history book. | B.In a book review. |
C.In a scientific report. | D.In a travel magazine. |