1 . Sportsmen in the running races of the Olympics are great athletes, but even the slow runners of the running world — joggers in the park — have good health. A study out this week in the Journal of the American College of Cardiology finds that even 5 to 10 minutes a day of slow running is enough to extend life by several years, compared with not running at all.

The new study focused on a group of more than 55, 000 men and women aged 18 to 100. About a quarter of them were runners. Over 15 years, those who ran just 50 minutes a week or fewer at a slow speed were less likely to die from either cardiovascular (心血管的) disease or other causes, compared with those who didn’t run at all.

The study suggests relatively low efforts are necessary to benefit from jogging, but it can be better to exercise more often. “A little bit is good but a little more is probably better,” says Dr. Aaron Baggish. A 2013 study in Denmark suggested that the secret of maximum longevity is up to 2. 5 hours of running a week.

Although running can make you less likely to have cardiovascular disease, it doesn’t entirely take the risk away from you. “There is no question that the healthier you are and the more exercise you do, the longer you’ll live and the better your quality of life will be,” Dr. Baggish says. “But it doesn’t mean you’ll never get sick.”

“Many long-term runners do not run because they want to live longer,” Dr. Baggish notes. “They run because it makes them feel better every day.”

For these runners, the cost of feeling good can be injuries, so Dr. Baggish supports the value of what he calls “active rest.” His belief, not supported by any recent research, is that it’s a good idea to spend 25% of exercise time over the course of a year running at a slow speed or doing other activities like swimming or biking.

The FIFA World Cup is     1     international association football competition contested by men’s national teams of the members of the Fédération Internationale de Football Association (FIFA). Qatar will be the first country in the Middle East     2     (host) the FIFA World Cup. The tournament will be held from 21 November to 18 December 2022,     3     the average temperature in Qatar ranges from 24-28 degrees Celsius. The tournament was moved to winter in Qatar to protect athletes and attendees     4     the summer heat.

As the flagship tournament of the most popular sport in the world, no event has such an extraordinary global reach as the FIFA World Cup™. With the     5     (participate) of 32 national football teams, fans from all around the world and an international event management and volunteer workforce, Qatar     6     (expect) to host as many as one million visitors during the tournament.

Unique stadium     7     (design) reflect the cultural heritage of Qatar and the Arab region. Al Bayt Stadium, which will host the opening match of the FIFA World Cup™, features a giant tent structure     8     (cover) the entire stadium. The stadium takes its name from ‘bayt al sha’ar’ — tents     9     (historical) used by nomadic peoples (游牧民族) in Qatar and the Gulf region. Lusail Stadium, the largest stadium,     10     (celebrate) the region’s ancient tradition of craftsmanship. Its golden vessel design takes its inspiration from intricate bowls used across the Middle East for centuries.

During the summer before Patty entered fifth grade, she decided to try a new sport. Swim training was nearly over and Patty was the fastest swimmer in her age group. She had always been the best. The neighborhood was offering a one-week tennis training course. Patty and her friend Darla got permission from their parents to join.

On Saturday morning, Darla’s mom took the girls to a store and bought them each a good, used tennis racket. “If you girls stick to tennis, then we’ll talk about a new racket. These will do for now.” The girls were excited about their new purchases. On Monday morning, at 7:00 a.m., Patty’s mom woke her up. “It’s time for tennis!” Patty covered her face. “Mom, it’s too early!” She made great effort to get out of bed and down to the breakfast table. Patty finished breakfast and ran to Darla’s house, then they walked to the court.

Mrs. Cane, the tennis coach, lined everyone up and started with the basics. After that, Mrs. Cane tirelessly taught them to practice their forehand and backhand. By the end of the week, Patty had made impressive progress. Mrs. Cane commented that Patty had lots of potential. Darla, on the other hand, was struggling. The other teenagers were having a tough time of it, too. Patty was the only one who seemed to get somewhere.

Since then, Darla had always been out in the August heat, practicing her serves or hitting the ball. Patty wasn’t really interested. She felt she was such a “natural” for tennis that she really didn’t need to practice. By the end of the summer, Darla began to get the hang of it. She joined a neighborhood junior tennis team. There would be matches every Thursday. Patty wanted to join as well, but she didn’t want to miss her favorite TV show. She told herself that she would join it when she got some free time. If Darla had fun, she would join the team in the spring.

The week before school started, Mrs. Cane held another training course.

Patty couldn’t stop thinking of her poor performance on the way home.

Building up your muscles is an easy part—the hard part is burning those layers of fat that cover your muscles. Here are some tips.

In order to work out harder, make a favorite fitness playlist with music that gets you excited, as it can help you go up to 20% longer and burn more calories, according to a study of Brunel University London. The study’s researcher says that music tends to prevent tiredness, and produces feelings of excitement.

Not only does eating good breakfast speed up your metabolism(新陈代谢), but it also nourishes (为……提供营养) your muscles. After eating breakfast, your best way of keeping fat burning going is to “graze”. Set up an eating schedule where you eat five to eight small meals every few hours throughout the day. It provides your body with a constant flow of nourishment to feed your muscles.

Men’s Health suggests choosing hard exercise that involves total body movements in order to help raise your heart rate and leave you out of breath. By including total body movements into your exercise, you’re going to end up burning a lot more calories while challenging yourself at the same time. As the saying goes: No pain, no gain. So, get moving.

Sounds easy enough, right? It’s as simple as drinking a cup of green tea every day. Adding in green tea will push fat burning to another level. And studies have shown that it can increase fat burning and help you lose weight.

While doing your weight training, try something including short, big bursts of cardio(心脏强化锻炼) throughout your exercise. For example, if you’re doing an hour-long exercise, place cardio into it every 15 minutes to help speed up your metabolism.

Dave had loved basketball for as long as he could remember and he had never had a day without playing it. At primary school and junior high school he joined basketball clubs, attended training programs and watched basketball games, from which he learned the moves of the star players, wishing to play in a professional team like them and shine on the court.

Now as a senior high school student, however, his dream of becoming a professional player was dimming (变暗) because he was only of average height. He had to give up the hope of joining the school team. The guys on the school team were all tall boys who played matches and won honors for the school. They were like heroes. Dave watched them play and cheered them but he knew he would never be one of them.

Dave felt it a pity not to be tall enough, but this didn’t stop him from pouring his passion into basketball. He just played for the love of the sport. He played in the school gym with other boys or by himself every day, even during holidays and weekends, when it was open for two hours in the morning. He enjoyed every minute on the court making every effort to play better.

It was one Saturday morning. Dave was playing in the gym by himself, as all the other boys were busy with other weekend affairs. Then he noticed a tall boy approaching. It was Lankas. Everybody knows him as captain of the school basketball team. “Hi, Lankas,” Dave greeted him. “My name is Dave.” “Hi, Dave,” Lankas replied as he got closer. “Nice to see you here. Do you need an opponent to play against?” Dave was shocked, frozen right there, unable to believe his ears but somehow, he answered, “Why not?”

An impossible peace

Once upon a time, on a piece of land there lived giants and dragons, who had been enemies for years on end. However, after years of bloody fights, they had learned a lot. They were no longer so foolish as to wage wars with terrible battles in which thousands died. Now, every year they held bowling matches instead. A giant competed against a dragon. Whoever lost would become the winner’s slave. If a dragon won, he could use the giant’s muscles for all that heavy lifting. If a giant won, he would have free flights and fire for the whole year.

That was how they prevented their deaths and yet with the match going round and round, they hated each other more and more. Every year the winners were so cruel to the losers, in revenge (报复) for the time they had lost. The losers would be at the mercy of the winners, giants tired from lifting loads while dragons worn out from constant flying and breathing fire. There came a time when what mattered most was not winning the bowling match, but not losing.

Yonk the Giant was the best bowler, and the most afraid. He had never lost. Many dragons had been his slaves and they were dying to see him lose so they could get their revenge. This was why Yonk was terrified of losing. Especially since last year’s match, when he missed his first ever strike, he had decided that something had to change.

The following year he won again. When he arrived home, his slave dragon feared the worst but Yonk did nothing bad to him, for he had a different idea in mind.

“This year you will not be my slave. We will go bowling and I will teach you all of my techniques and secrets. But you must promise me one thing: when you win your match next year, you will not be cruel to your giant. Do the same as I am doing with you.”

The dragon gladly accepted.

Much later Yonk lost his first bowling match but he was no longer afraid of losing.