2 . Five tips for safe running

We all know that exercise is good for our health. But some kinds of exercise may be better than others. Running, for example, may help to protect against heart disease and other health problems.

Running is good exercise, but it can be hard on the body.     1    

Take it easy. Do not run too much, too soon or too fast. Most people get running injuries (受伤) when they push themselves too bad. The body needs time to get used to increase in distance or speed.     2    

Listen to your body. Most running injuries do not come unexpectedly (意外地).     3    

They may include body aches, sore muscles (肌肉) and pain that does not go away.

    4     There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.

Take good notes. Take time after each run to write down what you did and how you felt. Look for patterns, things that happen over again. These notes will help you find the best exercise for you.

Cross train. As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free. They say, besides running, swimming, yoga, and riding a bicycle are good exercises.     5    

4 . Make Your Fitness Resolution Stick

Last year, the most common New Year’s resolution was fitness-related. A study showed that approximately 50 million Americans swore to increase activities and lose weight.     1    , success was hard to achieve. Two months later, only 37 percent of people in their 20s and 16 percent over age 50 had kept to their new fitness habit.

    2    , the benefits of such a change are clear. There is no question that exercise plays a role in the prevention and treatment of many diseases. Weekly exercise routines have been shown to reduce rates of depression and anxiety, lessen risk of heart attacks and strokes, and reduce the high rates of diabetes.

    3    . It’s suggested that 150 minutes per week of moderate intensity exercise like swimming, or 75 minutes per week of intense exercise, like jogging, should be the minimum amount exercise needed to achieve maximum medical benefit if you stick to it.

Often, the best way to increase your exercise is to involve movement in your everyday life. On average, urban citizen who go to work by bike or public transportation are fitter than suburban citizens who drive to work.     4    . They are good ways to increase the amount of your movement every day.

Whether you determine to work out at your local gym three times a week, take 10,000 steps a day or give your dog an extra walk every day, what matters most is not your commitment to exercise but your sticking to it.     5    .

2.只允许修改10处，多者（从第11处起）不计分。

As it is known to us, fewer and fewer students do sports regularly, what makes them weak and easily tired.

There are many reasons about this. First of all, some of the students complain that they have too many homework, result in less time to take exercise. Beside, some of them think that it is very difficult for them to keep doing exercise, because it is very hard thing.

For lack of physical activities, many students were in poor health. I suggest that our school must take measures to encourage more students to take part in sports. For us students, no matter what busy we are, it is necessary to spare some time to do exercise.

6 . In 2016, 60-year-old Marshall Reeves got onto his bike in California. He________the Race Across America, a 3000-mile_________that runs from coast to coast.

The________was to cross the finish line in Maryland in two weeks. It had________him twice. But he didn’t give up. For his third________, Reeves had a new source of_________: He was racing with 3000 Miles to a Cure, which raises money for brain cancer research.

The race is one of the most ________in the world. Only about half the competitors are able to finish it.________other long-distance bike races, it is continuous—once the clock starts in California, it doesn’t stop until Maryland. Therefore, racers have to meet the________time cutoffs (截止点), otherwise it is impossible for them to________it.

Racers are typically________by a small crew in cars, whose job is to keep the racers not only physically fit, but also mentally ________.In the early days of the race, when Reeves had time to stop at a hotel, he would be_________to a full-body massage(按摩) and a good night’s sleep. But after three days, rest was a luxury(奢侈品) as he needed to_______for over 20 hours a day to achieve his goal.

After crossing the two points where his previous attempts had________, Reeves entered an unknown area. With just 25 miles left, Reeves_________to stay awake, just catching quick naps. _________, he successfully crossed the finish line in 12 days, 13 hours and 52 minutes.

This year, Reeves will________across America again. But this time it’s a little_________—as a road director, he returned the________for his crew’s hard work.

7 . Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight,    1    . As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching.    2    As your stamina (耐力) improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

    3    You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more frequent sessions have benefits to your heart, too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.

Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there.Take a weekend hike with your family or spend an evening ballroom dancing.    4    

Listen to your body. If you feel pain,shortness of breath, dizziness or nausea, take a break.    5    

8 . His palms were sweating. He needed a towel to dry his palms. The sun was as hot as the _______ he faced today at the National Junior Olympics. The bar (横竿) was set at 17 feet. That was three inches higher than his personal best. Michael Stone faced the most _______ day of his pole-vaulting (撑竿跳高) career.

You couldn’t tell whether Michael Stone was surprised, excited or vain about clearing the bar at 17 feet. As soon as he _______ on the inflated (充了气的) landing mat, Michael immediately began _______ for his next attempt at flight. He seemed _______ the fact that he had just beaten his personal best _______ three inches and that he was one of the first two competitors in the pole-vaulting _______ at the National Junior Olympics.

When Michael _______ the bar at 17 feet 2 inches and 17 feet 4 inches, again he showed no _______. At the same time, he ________ the people sigh (叹气), he knew the other vaulter had missed his final jump. He knew it was time for his ________ jump. Since the other vaulter had fewer misses, Michael needed to clear this vault to win. A ________ would get him second place. It was nothing to be ashamed of, ________ Michael would not ________ himself to have the thought of not winning first place.

He rolled over and found his pole, stood and stepped on the runway that ________ the most challenging event of his 17-year-old life.

As he sprinted (冲刺) down the runway, something felt wonderfully different, yet familiar. When he took a deep breath, it happened. He began to ________ like an eagle.

He later went on that day to clear 17 feet 6 inches: a new National and International Junior Olympics record.

With all the media attention and sponsorship possibilities, Michael’s life would never be ________ again. It wasn’t just because he won the National Junior Olympics and ________ a new world record. And it wasn’t because he had just increased his personal best by 9 inches. It was simply because Michael Stone is blind.

A challenge can sometimes make a ________ to the life, and bring ________ the best in us.

2. 只允许修改10处，多者（从第l1处起）不计分。

I often went for a morning walk because the nature is at her best in the morning. The best place I like to go is the park where is not far away my house. In the morning, I can breathe the fresh air, hear the birds singing, but enjoy the beautiful sunshine. For the whole day, I will feel happier and more relaxing. My morning walk protect me from illnesses and improves my healthy. In my opinion, the morning walk is too healthy that I can’t love them more.

10 . It’s 5:00 in the morning when the alarm(闹钟)rings in my ears. I roll out of bed and walk blindly through the dark into the bathroom. I turn on the light and put on my glasses. The house is still as I walk downstairs while my husband and three kids sleep peacefully. Usually I go for a long run, but today I choose my favorite exercise DVD, Insanity. Sweat pours down my face and into my eyes. My heart races as I force my body to finish each movement. As I near the end of the exercise, I feel extremely tired, but a smile is on my face. It’s not a smile because the DVD is over, but a smile of success from pushing my body to its extreme limit.

Some people enjoy shopping, smoking, food, work, or even chocolate. But I need exercise to get through each day. Some shake heads when they see me run through the town. Others get hurt when I refuse to try just one bite of their grandmother’s chocolate cake. They raise their eyebrows, surprised by my ＂no thank you＂, or by my choice to have a salad. Over the years, I have learned it’s okay to just say ＂no＂. I shouldn’t feel sorry for refusing food that I don’t want to eat.

So what drives me to roll out of bed at 5:00 a.m.? What gives me the reason to just say no to ice cream? Commitment. A commitment to change my life with a way that reduces daily anxiety, increases self-confidence and energy, extends life and above all improves my body shape. This is the point where a smile appears on my face as I look at myself in the mirror or try on my favorite pair of jeans that now fit just right. It’s through commitment and sweat that I can make a difference within myself inside and out.