Mike loves     1    (cycle) very much. He is a passionate     2    (cycle). He tried out for the school’s cycling team and is always occupied with large     3    (amount) of exercise, in particular leg muscles training, to make sure that he is     4    (strength) and       5    (flexibility) enough, and also to keep himself in good shape. Once, he participated in a cycling     6    (compete). To his     7    (disappoint), he crashed into an obstacle next to the     8    (tracking) because he couldn’t respond to that     9    (time). He     10    (defeat).     11     (inspire) by his     12    (competitor), he sought     13    (tip) from the champion and strengthened the speed of his     14    (respond) to prevent the same problem from happening. Soon, he participated in the competition again. Before the competition, he took a deep     15    (breathe) to     16    (relief) tension and checked the     17    (equip) of the competition. At the beginning of the game, due to his     18    (tense), he fell behind by half a lap. However, he reminded himself     19     the champion’s words and cheered himself up. He sped up to catch up with others. He took advantage of his rich experience to defeat other competitors. In the end, he finally got ahead. His extra effort also paid off. He did not let himself down and defended his honor. He     20    (beneficial) a lot from this competition.

6 . Benefits of Walking in Cold Weather

As winter blankets the world in a coat of ice and fresh cold air, the idea of going outdoors fora walk might seem less attractive.     1     Walking in cold weather comes with a lot of health benefits that might just make it the perfect season to put on your shoes and hit the roadway.

Strengthened Immune System

Remaining in colder temperatures can actually improve your immune (免疫的) system. As your body adapts to the cold, it produces more white blood cells.     2     Regular cold-weather walks might help make a strong er immune reaction, letting you stay healthier throughout the winter season.

High Spirits

The winter blues, also known as Seasonal Affective Disorder (SAD), can affect many individuals during the colder months. Fortunately, walking in cold weather has been linked to improved emotion and reduced signs of sadness. The fresh air and physical activity inspire the production of endorphins, the body’s natural emotion enhancers (增强剂).     3    

Improved health and energy level

Cold-weather walking can provide an excellent heart workout. The combination of light movement and the body’s reaction to the cold increases heart health by improving circulation (血液循环) and lowering blood pressure. Over time, this can make your blood system healthier.

    4     Instead, walking in the fresh air can make your senses energetic and increase overall energy levels. The physical activity and stay in natural light work together to reduce feelings of tiredness, leaving you feeling more active and ready to deal with the day.

So, as the winter winds blow and snowflakes fall, consider wearing your warm clothes and taking a walk outside.     5     It is also helpful to mental wellbeing and overall energy.

7 . Lloyd Black, who became a member at Anytime Fitness in Semmes, Alabama, last year at age 90, was named as the club’s Member of the Month for January.

Ashley Seaman, the gym’s general manager, congratulated Black in a Facebook post that went viral (走红). “We have seen nothing but inspiration from him since he started,” Seaman wrote in the post along with a photo of Black wearing his overalls (工装裤). “He says he is 91 years young and talks about how much his workout routine has helped him in his daily routine. Seeing someone like him encourages others to keep it up and include fitness in their life. Seeing him in the gym three times a week working out in his overalls brightens our day.”

Black said he started working out to keep up with his lifestyle. “I had reached the point where I could no longer do simple housework, so I started going to the gym and it has really helped.” said Black. “I’m also inspired by my dad who never gave up.”

Black’s gym routine includes the running machine, upper body strength training and the leg press. As a result of his work at the gym, Black finds it easier to cut the grass at his house and work in his woodworking shop. He experiences less daily discomfort and moves more easily.

According to Seaman, Black has become a valued member of the gym through his devotion to improving his personal fitness, his helpfulness and his warmth toward other members.

While Black is not a member of Facebook to see the reaction to the post, he has received local attention for his fitness journey. “I don’t feel very comfortable being in the limelight, but if it encourages someone else, I’m willing to do it” said Black.

8 . Guernsey International Poetry Competition — Poems on the Move

Your poem could be on show in 2024. Winning entries are displayed in two stages: 21 bus poems will be chosen, and the top 9 of these will take part in a second, larger exhibition, first at Guernsey Airport, then all over the island.

·Online by completing the online entry form and payment, at www.poemsonthemove.com.

·By email: PotM@guernseyliteraryfestival.com .

·By post: Poems on the Move 2024, Guernsey Literary Festival, PO Box 174, St. Peter Port, Guernsey, Channel Islands, UK,GY1 3LG.

·Entries are £4 per poem or 3 poems for £10.

·Fees are not refundable.

·Young People’s Poetry: Aged 11-17, entries FREE

·Entries must be no longer than 14 lines and must be typed and fit on a single A4 page.

·Please do not write your name or age on the same sheet as your poems.

·Enter each poem on a separate page and enclose another separate sheet with your name, address, telephone number, email address, plus the title(s) of your poems.

·Entries must be entirely the work of the entrant and must never have been published, self-published, published on any public website or broadcast, nor winning or placed in any other competition.

·Closing date for receipt of entries: February15, 2024

The prize is open to anyone except those involved in organizing the competition. Winners will be contacted by March 5, 2024. Winning poems will be shown on Guernsey buses, and 9 of these poems will become part of the Poems on the Move exhibition, for no less than six months.

9 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.