7 . How to Exercise in a New Way

Get healthy with these bite-sized amounts of exercises

   What should people do when they can’t find the time or desire to do a long workout?     1    

Exercise snacks (“零食式”运动) are a popular and inventive new way for people to stay fit. Instead of requiring hours at the gym, this concept instructs you to keep it short.     2     Then you can take a break that lasts 30 minutes to four hours before another snack. It has been reported that exercise snacks can be as effective as traditional exercise methods.

Of course, the more of these brief exercises you complete in a day, the better. Just three exercise snacks a day that gets your heart pumping can be good for your health.     3     Your concentration and creativity improve, and you can become more productive. Also, “snacking” throughout the day prevents you from sitting too long — something that’s always positive.

Another great thing about exercise snacks is that there are so many to choose from. The goal is to spend a short time doing something that raises your heart rate. Acceptable activities range from sit ups to jumping rope to running up and down some stairs.     4    

●Exercises that are strength-based such as lifting weights will fit the bill. Since most people don’t keep weights at their office, lift full water bottles.

●Squats involve moving your hips as if to sit down while keeping your back straight. This exercise helps strengthen your lower body and improve your movement. Five to ten of these should make a good snack.

●For those who don’t like traditional exercises, simply turn up the music. Pick a lively song and start dancing; it’ll make for a fun workout.

    5    

I had spent the long winter months waking up each morning with the sun and birds. Each day began like the previous one: sneakers (运动鞋), headphones and stretching. The fresh air filled my lungs as I ran out the front door, greeted by the empty streets and sidewalks. The world became my own training ground. As I ran, I found peace in the rising sun. This boring time quickly became my favorite time of the day.

I was born into a “running family”. I lost count of how many marathons my dad had participated in, and I was pretty sure my mom traveled on foot more than she did by vehicle. My brother, Mike, followed in their footsteps by running when he could, and competed in at least 4 races throughout the year. Unlike him, I didn’t naturally fall into the running life.

“Running is the best thing for you. I don’t know how people can dislike it,” my dad questioned during many dinner conversations in grade school.

“You would be a fool not to join the track team, Colleen,” my mom suggested in her serious voice.

“Of course I will,” I replied while rolling my eyes. “What could be funner than running?”

After hundreds of practices and a handful of track meets later, I found myself agreeing with my parents and laughing at the idea that I once disagreed with them. The time had come when my dad finally asked the big question, which I had been nervous about for a while.

“So, the marathon is in November. What are we thinking?”

I felt my heart sink and speed up at the same time. Oh no, was I ready for this? The words suddenly came out before I could even fully process the question.

“Yeah, let’s do it!”

I couldn’t let him down. He had been waiting years for this experience. Finally, we spent hours training and bonding together until the big day came.

It was at mile marker 20 when my legs began to lose feeling.

The finish line was finally in view.

In the Artinno Town in Hangzhou, Zhejiang province, a group of talented designers have turned up as a result of the recent Asian Games. The designers, all     1     (deep) influenced by the same art academy, are the masterminds behind the Games’ emblem (会徽), known     2     “Surging Tides” and the medals, as well as the torch, mascots, and hostesses’ uniforms.

All of those in charge of the designs are professors of the China Academy of Art,     3     has its campus nearby Artinno Town. “People used to say in China that ‘real hermits (隐士) live in busy places’,” says Fang Hongzhang, a designer of the emblem. I think every designer hopes     4     (remain) an independent individual, but they also need to have a very strong     5     (connect) with society.”

Zhang Junjie, who led the design team for the medals,     6     (start) his studio in 2009 and moved it to Artinno Town in 2016. “I decided to settle there after     7     (visit) it for the first time and immediately seeing our current office,” says 41-year-old Zhang, who graduated from the China Academy of Art, and is now the director of the industrial design department of the college.

“Looking out of our office window, you can see a pond     8     (surround) by three mountains. This is one of the     9     (early) sources of inspiration for my design of the medals. I really like the environment here.     10     the office is located is quiet and natural,” Zhang says.