1 . Training for a marathon can be a marathon itself. Here are tips on preparing for the big day. Learn how to be prepared for the race and how to treat your body after that long run.
● How should you prepare before the marathon?
Your last long run should take place about three weeks prior to the marathon. It takes that long for the muscle damage caused by training to go. Adding one more long run could have minimal gain, if any, and may cause an athlete to suffer from “dead legs” during the event.
Like you reduce your work to restore your muscles, focus on sleep the week prior to the race. Your body will appreciate it. Even if nervousness stops you from getting sleep the night before the race, the extra sleep you got during this week will make up for this.
Be sure you have on hand your water and food sources for the race. Drink lots of water during the week before the race. This optimizes your hydration (补水) before you hit the start line. Eat a diet rich in complex carbohydrates, such as breads, rice, pasta and potatoes. This helps maximize your energy stores. Don’t experiment with new foods this week. Carbohydrate loading (碳水循环) is not a simple process. Try it some other time, perhaps before other long runs.
● What should you do after the race?
No matter what the results are, be proud of yourself. You can learn from every race. Some tips for your post-marathon:
Drink. Even though you drank during the race, you will still be a little dehydrated.
Keep moving. Do lower intensity exercises, such as walking for 60 minutes after the race. This will ease a lot of the post-race muscle pain. Stretch gently. But don’t plan on running during the week after the race. Walking, swimming or cycling at an easy pace will work well.
Do allow your body to recover. An extreme athletic event like a marathon is incredibly stressful on the body. The body needs the rest; otherwise, problems such as injuries, fatigue, decreases in performance and immune suppression can result.
1. According to the text, which preparation for a marathon is recommended?| A．Add one more long run before the race. |
| B．Sleep as long as you like. |
| C．Keep hydrated. |
| D．Try new food. |
| A．Walking. | B．Wrestling. | C．Swimming. | D．Cycling. |
| A．Sports. | B．Business. | C．Entertainment. | D．Arts. |
2 . It’s well known that weightlifting can strengthen our muscles. Now, there’s increasing evidence that strengthening the muscles we use to breathe is beneficial too. New research shows that daily muscle training helps promote heart health and reduces high blood pressure.
“The muscles we use to breathe tend to shrink as we get older,” explains researcher Daniel, a physiologist at the University of Colorado Boulder. To test what happens when these muscles are given a good workout, he and his colleagues recruited healthy volunteers aged 18 to 82 to try a daily five-minute technique using a resistance-breathing training device. When people breathe into it, the device provides resistance, making it harder to breathe. “We found that doing 30 breaths per day for six weeks lowers blood pressure by about 9 mmHg,” Daniel says. According to Joyner, a physician at the Mayo Clinic who studies how the nervous system regulates blood pressure, that is the type of reduction with a blood pressure drug.
So, how exactly does breath training lower blood pressure? Daniel points to the role of endothelial (内皮的) cells, which help widen our blood vessels (血管) and promote good blood flow. “What we found was that six weeks of the training will increase endothelial l function by about 45%,”Daniel explains.
The new study builds on a previous study and adds to the evidence that the training is beneficial for adults of all ages. Before the results came in, Daniel had suspected that young, health y adults might not benefit as much. “But we saw strong effects,” Daniel says, pointing to a significant decline in blood pressure for participants of all ages. He says the finding suggests the training could help healthy young people prevent heart disease and the rise in blood pressure that tends to occur with aging.
The technique is not intended to replace exercise, he cautions, or to replace medicine for people with high blood pressure. Instead, Daniel says, “it would be a good additional prevention for people who are doing other healthy lifestyle approaches already.”
1. Who was most likely to be a volunteer in the study?| A．An adult working nearby. | B．A pupil from a local school. |
| C．A senior with heart disease. | D．A backpacker staying for 2 weeks. |
| A．giving the muscles a good workout. | B．doing 30 breaths per day for six weeks. |
| C．regulating blood pressure by the nerves. | D．lowering blood pressure by about 9 mmHg. |
| A．It was far from satisfactory. | B．It confirmed Daniel’s doubt. |
| C．It was contrary to the previous study. | D．It was beyond Daniel’s expectation. |
| A．Muscle training to promote our health. | B．Weightlifting to strengthen our muscles. |
| C．Daily breath training to reduce blood pressure. | D．Lifestyle approaches to preventing blood diseases. |
Every year, thousands of runners gather in Australia to run the yearly 543. 7- mile (875- kilometer)endurance (忍耐力) course from Sydney to Melbourne.
It is thought to be one of the world ‘s toughest ultra - marathons (超级马拉松), which can take up to five days to cross the finish line. So only the top athletes of the game typically dare to take it on. They are young (generally under 30), and obviously well equipped and trained. Most importantly, with the help of high-level teams, they will draw up a detailed plan to make sure that they will have enough time for running and sleeping during the race.
But all that changed when a 61- year - old competitor by the name of Cliff Young entered it. Cliff had always dreamed of taking part in the ultra - marathon since he heard of the event when he was young. Finally, with the support of his family, he signed up for it and now he wandered to the starting blocks (起跑器). But he made a strange sight. Everyone was laughing at his everyday overalls (连体工装裤) and work boots (靴子) with his race number proudly displayed on the back of his shirt.
However, Cliff never cared about it. When questioned by the media why he dared to take part in such a challenging running, he told the curious press that his hard - working background gave him all the skills and endurance he’d need to finish the race, saying: “I grew up on a farm where we couldn’t afford horses or tractors, and the whole time I was growing up, whenever the storms would roll in, I’d have to go out and round up the sheep. We had 2, 000 sheep on 2, 000 acres. Sometimes I would have to run those sheep for two or three days. It took a long time, but I’d always catch them. I believe I can run this race. So do my family!” Hearing this, they were so shocked and thought him to be too confident. No one believed he would win, and some even doubt whether he would finish the game.
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2. 请按如下格式在答题卡的相应位置作答。
And from the moment the runners left the starting blocks, it looked like the skeptics (怀疑者) would be proved right.
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However, according to Cliff, it was all part of his plan.
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The words “sport is power” proved true when China hosted the FISU World University Games in Chengdu, Sichuan province, from July 28 to Aug 8. Nothing was
“Green Games” became a calling card for the 19th Asian Games.
Among all of the Games’ 56 competition venues, just 12 were
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Dear fellow students,
With the successful holding and complete conclusion of the Asian Games,the National Fitness Program is proceeding with full vigor in our city.
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After all, the greatest wealth is health.
The Student Union
7 . When you are struggling with your mental health, getting active may be one of the last things you feel like doing. But if you can muster the energy, evidence shows that exercise has a powerfully beneficial effect. One 2019 study, published in JAMA Psychiatry, found that physical activity is an effective prevention strategy for depression. Another 2015 paper found that exercise can be as helpful in treating mild to moderate depression as antidepressants and psychotherapy.
“We have known for a long time that exercise promotes physiological and neurochemical(神经化学的) responses that make you feel good, says Prof Nanette Mutrie of the University of Edinburgh's Institute for Sport, Physical Education and Health Sciences. When we exercise, the brain releases endorphins, as well as dopamine and serotonin. “Very often, these same chemicals form part of antidepressant drugs, leading to the happy feelings, she says.
There is also a psychological component to exercise that makes us feel good, says Mutrie. “When you’re exercising, you are improving your self-esteem, mastering a new task and meeting new people. All these work together to help lift up spirits.”
Jermaine Johnson, another personal trainer suggests avoiding cardio, like running. “That can raise the heart rate and fuel your anxiety,” he says. Instead, he suggests that you try strength training. Because you can measure your progress with weight training - heavier weights or more repetitions - you will be able to see how much you are improving, which could lift your mood.
Finally, the act of putting on a pair of trainers can, on its own, be a form of self-care. “Even if you leave after a few minutes, you've already achieved something just by going to the gym, says Johnson. Focus on the fact that you went to the gym in the first place, not that you left. And take everything one step at a time. You're in control.
1. Why are the two studies mentioned in Paragraph 1?| A．To introduce the topic. | B．To support the writer’s opinion |
| C．To raise further questions. | D．To give detailed description. |
| A．The drugs we take. | B．The amount of exercise |
| C．The way of exercise. | D．The chemicals released |
| A．Disapproving. | B．Unclear. | C．Supportive. | D．Tolerant |
| A．New Studies Published. | B．Running Strengthens Your Heart. |
| C．Workout Heals Your Mind. | D．Gym Improves Your Mood. |
8 . Pleasanton Partnerships in Education Foundation (PPIE) was started in 1987 to raise money by organizing running events for local schools. Based in Pleasanton, California, a suburb of San Francisco, the non-profit organization recently hosted a family-focused fitness event for the community. “Our event helps to bring the community together,” said Mindy Louie, events and outreach manager for PPIE. “We have more than 3,000 participants, hard-working volunteers and viewers.”
This year’s fitness event took place on April 30 at the Alameda County Fairgrounds. It featured races of two miles, five kilometers and ten kilometers. A new Kids Challenge consisted of a quarter-mile run to encourage younger children to participate. When asked to describe the run, 11-year-old Jeremy Louie said, “Fun, exciting and enjoyable.” Jeremy added that he was happy to help support his school.
PPIE supports all 15 schools in the Pleasanton Unified School District, which include more than 14, 500 students and 800 teachers and staff. The nonprofit organization tries to fund programs affected by budget cuts, while encouraging fitness and athleticism. To date, the PPIE has raised over $1 million for the school district.
A local runners’ group called the BURN Youth Development (B. Y. D.) participated in the fundraising. The B.Y.D. has since grown to more than 100 youth members, 30 of whom ran in April’s PPIE event. Jerry Wu, the group’s founder and lead coach, explained that the B.Y.D. was born to keep kids running. “Watching them running strongly and happily makes me smile every time,” Jerry said.
Jerry encourages teamwork and teaches the students valuable running techniques. As a B.Y.D. member, Ollie Gu, an eighth grader, was one of the top finishers in the ten-kilometer run. He completed the race in 40 minutes and 46 seconds and won first place in the 12-to-15 year-old age group. “The race was extremely rewarding,” Ollie said. “I’m looking forward to it next year.”
1. Which race was recently created?| A．A ten-kilometer run. | B．A quarter-mile run. |
| C．A five-kilometer run. | D．A two-mile run. |
| A．To stress the great influence of PPIE. |
| B．To show a small budget for education. |
| C．To introduce the school district in brief. |
| D．To advertise the organization’s programs. |
| A．Their duties as athletes. | B．Their feelings as coaches. |
| C．Their recognition of the B.Y.D. | D．Their anticipation of the next run. |
| A．Sports volunteers. | B．Young sportsmen. |
| C．Running with teachers. | D．Racing for education. |
Mrs.Chaisura, a well-known businesswoman from Thailand, has won
Last week, Mrs. Chaisura traveled to Japan,
Along with an
Pilates(普拉提), yoga and running, whether in the gym or at home, get all the attention when it comes to popular ways to keep fit.
Certified fitness professional Jolynn Jaekel explains, “What I love about walking is that anyone can do it at any age and any fitness level. Besides, it is good for your heart, your head and your wallet.
Scientists at the Lawrence Berkeley National Laboratory in California found that quick walking reduced the risk of heart disease more effectively than running.
