2 . 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.

·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

·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.

4 . A 70-year-old Chinese woman has been called “Super Grannie” after it was reported that she is _________ about running and has completed over 100 marathons (马拉松) so far.

Most people _________ to take it easy after they retire (退休), but Wang Guilan, from Liaoning, is _________ not one of them. She only started running at the age of 50, as a _________ to keep in shape, but soon realized it was her passion (酷爱). She ran her first marathon in 2004 and hasn’t _________ since. From 2005 to 2017, she completed the Beijing Marathon thirteen times, and this year she set a new record, becoming the _________ person to ever complete the 168-kilometer Liaoning marathon.

“This lady is as old as my grandmother, how can she run so fast? That’s _________,” a runner in his twenties said after seeing Wang compete _________ the Liaoning marathon in April. Last year, she ran for the 110 km version of the marathon with her _________. It was reported that she waited for her friend to catch up for about 5-6 hours __________ they could cross the finishing line together, but this year she took part in the marathon by __________, and chose the longest distance.

So __________ can a 70-year-old stay in good condition to complete a marathon, while most people half her __________ couldn’t finish? One reason, according to Sina, is that Wang Guilan runs at least 20 kilometers every day. And she __________ running on mountain roads in her native Liaoning, but in winter she runs on asphalt (沥青) roads.

Wang Guilan __________ believes that age is just a number, and plans to continue running and enjoying the sunset of her life for as long as her health allows it.

5 . Do Yao Ming, Liu Xiang or Guo Jingjing have anything in common with people like us? You will probably answer “NO!” It seems that top athletes live in a world that is totally different from ours. They don’t have to worry about homework or exams. There are fans everywhere they go, constantly cheering them on. However, if we could see into their minds, it would be clear that they are actually just like us.

We may not all be sports stars, but we have to face similar problems. We set goals and seek self- development. We have to manage our fears before important exams. We worry about our relationships with classmates... Like sportspeople, we try to be mentally strong and do our best on a daily basis.

However, how an athlete becomes a success teaches all of us a lesson. To achieve their goals, sportspeople not only have to prepare physically, but also mentally. They have to get to know themselves, highlight their strong points, manage stresses and develop their powers of concentration. Here is some advice on how to achieve success from China’s top athletes.

China’s top woman badminton player Zhang Ning shows us the importance of motivation. It’s the first step to success. It is her love of badminton and sense of responsibility that contribute to her success.

Teng Haibin’s experience shows that “planning” exactly what should be done in your mind is as important as physical preparation. Give yourself a few minutes before a speech contest, for example. Close your eyes and picture things like your posture. It helps a lot!

How important is concentration? Hurdling star Liu Xiang knows. Focus is not only important for Liu Xiang, but for you too. If you can’t focus in class, you won’t get good grades.

A clear objective encourages a person to pursue their dream. Diving star Xiong Ni won a silver and a bronze in two Olympics. But his goal of winning an Olympic gold medal drove him on.

Top athletes show us that success isn’t simply down to chance and that all people can steer their life’s journey.

7 . A study led by the University of Eastern Finland suggests that teenagers who engage in active school transport (walking/cycling to or from school at least once per week) and leisure-time physical activity perform better at secondary school than their inactive peers (同龄人). Regular leisure-time physical activity was also associated with lower possibilities of school burnout (倦怠). The findings were published in the European Journal of Public Health.

The relationship of physical activity and academic achievement is complex. However, previous studies have found that especially school-based physical activity, such as physical education, can improve classroom performance — particularly in mathematics. Despite this, few studies have examined the association between active school transport and educational outcomes.

In the recently published study of over 34, 000 teenagers, researchers observed that active school transport was associated with higher chances of high perceived academic performance and self-reported competence in academic skills. Being physically active before school could, for example, enhance concentration in class. The association was even stronger for leisure-time physical activity. Similar to previous studies, the relationship between leisure-time physical activity and mathematical skills stood out.

Leisure-time physical activity was also inversely associated (负相关的) with school burnout. As little as 30 minutes of weekly activity was associated with 24% lower possibilities of school burnout. Teenagers who engaged in leisure-time physical activity for 4 to 6 hours a week had 46% lower possibilities of school burnout compared to their physically inactive peers. Both leisure-time physical activity and active school transport were also positively

“To the best of my knowledge, this was the first large-scale study to examine the association between physical activity and school burnout among teenagers. Leisure-time physical activity can be an effective way to disconnect from schoolwork and the potential stress related to it. If schools can increase the amount of leisure-time physical activity among youth, both learning and wellbeing benefits can be significant,” said Juuso Jussila, a Doctoral Researcher at the University of Eastern Finland.

9 . Ever since the 2012 publication of Cheryl Strayed’s best-selling book, Wild, which records her 1100-mile hike along the Pacific Crest Trail from California to Washington state all by herself, many more people have been preparing their hiking shoes.

Hiking is now the fourth most-popular outdoor activity in the U.S., after running, fishing and biking, according to The Outdoor Foundation’s 2018 Outdoor Participation Report. The report noted that 44.9 million people hit the trails (步道) in 2017, up from 30 million in 2006. The biggest jump in participation came between 2015 and 2016.

Trimble, a government official, says in addition to the “Wild” effect, he believes hiking is increasing in popularity because more people are discovering the nation’s various trail systems and learning about the concept of long-distance hiking. “I also think the Millennials, and even Generation Z, are putting a lot more value on experiences than on money and career advancement,” he says. “Cultural changes have played a role in the number of people getting out on the trails.”

Mike Wollmer is a director of the Ice Age Trail Alliance (IATA), which protects, keeps and advocates for the Ice Age Trail, another one of the 11 National Scenic Trails. Wollmer believes social media has also helped to improve hiking numbers, as it is being used to show the beauty and diversity of U.S. hiking trails, construction projects and more. This is especially true for less famous paths such as the Ice Age Trail, which winds 1150 miles around Wisconsin, presenting the state’s Ice Age landscapes (风景).

The IATA recorded 76 trail completions between the path’s birth in the 1970s and 2012. During the next six years, another 114 people reported trail finishes. The hiking community also created the IATA-specific “Thousand Miler Wanna Bes” Facebook page, aimed at helping people achieve their dream of becoming a “thousand-miler”, a special title the IATA gives to those who have completed the entire trail.