1 . There are several kinds of workouts (锻炼) that are available to you, but it doesn’t mean that every workout is important. Depending on how you are living your life, certain workouts can prove to be more beneficial to you than others.     1    .

Exercising safely means always spending a few minutes warming up at the start, and a few minutes warming down as you bring your exercise session to an end. Warm-ups and warm-downs might not be sexy.     2    , thus enabling you to exercise more.

    3    . And you should eat them within 15 minutes of wrapping up your exercise routine. This can help optimize the healing of the tiny muscle injuries that normally occur while you exercise. Protein is also satiating (饱腹感的), which means you’ll be able to resist the temptation to eat junk food later on!

If all the exercise you’ve done for the last few years is to walk around your home and office, then you might not want to think about running a marathon in the next few days! However, if you set yourself a target of running a marathon in six months, you could gradually build up your fitness so you'd be ready to run and you’d be ready to cross the finishing line.

There are many benefits of drinking plenty of fluids, but the key benefits when it comes to your fitness are: keeping your body at peak performance, delivering nutrients to your body and regulating your body temperature. Some people don’t like drinking lots of plain water.     5    .

2 . For everyone who hates setting their alarm an hour earlier to hit the gym, scientists may have some good news.

Afternoon workouts lead to better outcomes for some people, according to a study published this year. The study, which looked at men who are at risk for or have Type2 diabetes (糖尿病) found that participants who exercised in the afternoon experienced more metabolic (新陈代谢的) benefits as well as more positive effects on their exercise performance and fat mass compared to participants who exercised in the morning.

“Our body has a biological clock and this regulates many processes in the body and these processes have a rhythm,” said Patrick Schrauwen, a professor of metabolic aspects of Type 2 diabetes at Maastricht University in the Netherlands.

“Some of these are well known, like your body temperature and your blood pressure.” Schrauwen said. “Our biological clocks also influence our metabolism and whether our bodies burn fat or carbohydrates at certain times,” he added. And for study participants who were fat or at risk for Type 2 diabetes, those fat-burning processes were more efficient in the afternoon hours. Higher body temperatures in the afternoon may also help improve corporal performance, almost like a built-in daily warm-up.

“When you start to realize how strong this biological clock can be and then if you do the things like food intake on the wrong time of the day, or being active on the wrong time of the day or being inactive at times when you should be active, this can have a major influence.” Schrauwen added. “The good news is that you can also use it for your benefit.”

It can be especially helpful for competitive athletes or people training for a race to exercise in the afternoon of a day. For example, Schrauwen said he worked with a football team that was able to improve their performance by moving practice to the afternoon.

3 . Competing for a Trip to Soma Bay, Egypt

Soma Bay is a perfect place for sunny relaxation. If you take a trip there, you can also take part in the competition we organize.

Lapped by the Red Sea on three sides and with views of sandy beaches and desert mountains, Soma Bay can attract nature lovers most, Spreading across almost 2,500 acres, the Egyptian tourist attraction has an 18-hole golf course designed by Gary Player, a golfing enthusiast, as well as the largest Thalasso spa in Africa. Kiteboarding, diving and horse riding are all on offer, too.

Of Soma Bay’s five accommodation options, a five-star hotel enjoys a fantastic location on the highest point of the Soma Bay peninsula. It has a number of guest rooms and suites with private balconies, as well as four on-site restaurants, You can enjoy beach-side pizza, take afternoon tea, or stop for a drink by the 18th hole. They are all offered by the hotel.

With the official permission of Soma Bay, the winner can enjoy a four-night stay in a classic room at the five-star hotel on a half-price basis. The prize includes return economy class flight tickets with overhead cabin luggage from the UK to Hurghada International Airport up to the value of £650 per person, with direct routes available from cities including London, Manchester and Bristol, plus return airport transfers to Soma Bay (UK transfers aren’t included).

Answer the following question online at natgeotv,com/uk/competitions:

ON WHICH SEA IS SOMA BAY LOCATED?

Competition closes on 31 October 2023.

The winner must be a UK adult resident, aged 18 or over.

4 . You may hear the phrase — dress for success.     1    . But does it matter what you wear for a workout? Listed below are four reasons why you should wear good quality workout clothing.

The Right Athletic Clothing Increases Confidence

The clothing you wear is going to make a difference if you believe it’s going to help you perform better. Studies have shown the positive impact of wearing the right clothes for your workplace and this extends to sports and fitness too.     2    . That is to say, if you like what you are wearing at the gym, there is a greater chance you will want to exercise.

    3    

Maybe you need a shirt that takes away moisture (水分) from the body so your morning jogs are more comfortable and you can stay out longer. However, a pair of running shoes would not be appropriate on the soccer field. Shoes made for running lack the flexibility and stability required for other sports, thus affecting your performance.

The Right Workout Equipment Adds Protection & Prevents Injuries

You may want a cap to cover your head and protect your face. You might want to use gloves in the gym to protect your hands while using improperly fitted equipment is a major cause of sports-related injuries.     4    .

Well-Fitted Athletic Clothing Improves Freedom of Movement

    5    . A tight shirt can restrict your movement. Even if you are able to swing or make other movements you will be affected if you are aware of the tightness around your body.

7 . The Beijing 2022 Olympic Winter Games, just six months after the pandemic-delayed Tokyo Summer Olympics, will be held in a strict dosed loop to prevent infections.

•It will be required to be fully vaccinated at least 14 days before departure for China, in order to be allowed entry.

•Athletes and team officials may be exempted（豁免）for medical reasons only. Anyone not fully vaccinated will need to quarantine（检疫）for 21 days upon arrival in Beijing.

•The “My 2022” app will be needed to monitor and track your health for 14 days before your departure for China.

•A negative COVID-19 test result will be needed before your departure for China.

•Within the closed loop system, all Games participants will only move between permitted destinations in dedicated Games transport.

•COVID-19 screenings will happen daily during the Games.

•Avoid crowds if possible.

•Wear a face mask at all times, except when training, competing, eating, drinking, sleeping or when alone.

•Wash your hands regularly. Support athletes by clapping instead of singing or chanting.

•Get a test if you experience any symptoms.

10 . Clothes Upcycling (升级改造) Contest 2024

Are you passionate about fashion and the environment? Do you have a creative mind and want to make a positive impact on the planet? Then we have a contest for you!

We are excited to launch the Love Your Chelmsford Upcycling Clothes Contest for secondary school ages(11-18 years), to promote extending the life of our clothes and save them from going to landfills! Upcycling clothes has many benefits including reducing the impact of buying new on natural resources and reducing your carbon footprint.

You have to create clothes from used materials, and transform them into something new and exciting. Each applicant can be one individual person or one group. Applicants can apply multiple times, but only be qualified to win with one submission (提交).

To enter, you must be a resident of Chelmsford and aged 11-18. We will require a before and after picture of your shoes or clothes upcycling project along with a description of the materials and techniques that you used to create your masterpiece (作品). Please send your submission to loveyourchelmsford@chelmsford.gov.uk by June 30, 2024.

Show the creation process of your masterpiece and share where everything came from.

*Up to 100 applicants will have the option to be listed on our website to sell their upcycled work.

*The most impressive upcycled masterpiece will win a £100 Gift Voucher (礼品券) to shop at Glass Onion, plus there are 5 runner-up prizes of a 183-piece sewing kit.