2 . Exercise and I had never had a good relationship due to my fear of sports. From a young age, my dad _______ me into a dozen sports. I didn’t like any of them, _______.

When I entered the University of Regina, my dad _______ telling me “You have to find a way to stay _______.” or “You don’t want to get the Freshman 15, do you?” So I _______ to give swimming a shot, but I _______ managed to go to the pool twice during the fall semester (学期). Worse still, I was _______ to convince myself that’s OK.

The spring semester came. A friend of mine _______ me if I wanted to try Zumba (尊巴) with her. All I knew about Zumba was that it was basically a kind of exercise: dancing to Latin pop songs. It didn’t sound too bad, but I couldn’t be _______.

I went, and that was it. Zumba became my ________ of tea. The instructor would always say, “Don’t worry about the steps. Have fun. Do your own thing.” That removed my ________ of sports. I didn’t have to be ________. I didn’t even have to be good. I just needed to ________ the music and move. Zumba did ________ me from the Freshman 15, and it also did so much more. It let me make ________ with my unpleasant past about physical exercise, and enjoy staying healthy.

5 . If a president, a legendary philosopher, and one of the best-selling authors of all time credited the same secret for their success, would you try to follow it too? What if the secret was something you already knew how to do? In fact, you probably do it every day. Here’s what Friedrich Nietzsche wrote: “It is only ideas gained from walking that have any worth.” Thomas Jefferson: “Walking is the best possible exercise. Habituate yourself to walk very far.” And Charles Dickens made his point: “If I could not walk far and fast, I think I should just explode and perish (死亡).”

Researchers have traced numerous connections between walking and generating ideas. A Stanford University study found that participants were 81 percent more creative when walking as opposed to sitting. According to the study, walking outside — versus on a treadmill (跑步机) — produces the most novel and highest-quality ideas in participants who walked and then sat down to do creative work.

The movement aspect of walking is obviously key. You’ve probably heard the phrase Exercise your creativity, which refers to the brain as muscle. Our creative mindset is triggered by physical movement, which is exactly why walking — with your dog, a friend, or alone — feeds creative thinking. Just by going outside, you are stepping out of your habitual surroundings and your comfort zone, which is necessary if you want to open your mind to new possibilities.

Research has shown that immersion in nature, and the corresponding disconnection from multimedia and technology, increased performance on a creative problem-solving task by a full 50 percent in a group of hikers.

So why not set a creativity goal that starts with walking? Turn off your phone and give yourself the chance to be present in the world, to hear conversations and natural sounds, to notice the way people move, the way the sun reflects in a puddle. Walk not just for exercise. Walk for wonder.

6 . No one is born a winner. People make themselves into winners by their own_________.

I learned this lesson from a(n)_________many years ago. I took the head coaching job at a school in Baxley, Georgia. It was a small school with a weak football program.   

It was a tradition for the school’s old team to play against the_________team at the end of spring practice. The old team had no coach, and they didn’t even practice to_________the game. Being the coach of the new team, I was excited because I knew we were going to win, but to my disappointment we were defeated. I couldn’t_________ I had got into such a situation. Thinking hard about it, I came to   _________that my team might not be the number one team in Georgia, but they were _________me. I had to change my_________about their ability and potential.   

I started doing anything I could to help them build a little_________. Most important, I began to treat them like winners. That summer, when the other teams enjoyed their__________, we met every day and__________passing and kicking the football.

Six months after suffering our defeat on the spring practice field, we won our first game and our second, and continued to__________. Finally, we faced the number one team in the state. I felt that it would be a victory for us even if we lost the game. But that wasn’t what happened. My boys beat the best team in Georgia, giving me one of the greatest thrills of my life!   

From the experience I learned a lot about how the attitude of the leader can__________the members of a team. Instead of seeing my boys as losers, I pushed and__________them. I helped them to see themselves__________, and they built themselves into winners.

Winners are made, not born.

7 . For the first time in 10 years, the United States government has changed its guidance on how much exercise people need to stay healthy and when they should start.

For children and teens

The new guidance states that the most important time for children to begin exercising is between the ages of 3 and 5.     1     That could be light activities, moderate activities, or even vigorous(剧烈的)activities.

Doctors say it is important to start young.They add that from birth to age 5, a child’s brain develops more than at any other time in life.     2     Also, children who start exercising at a young age are more likely to establish healthy behaviors they will continue into adulthood.

But that does not mean putting a small kid on a treadmill(跑步机)or other exercise equipment.     3       After all, it's a kid’s nature to play freely and happily.

    4     But it shouldn’t be less than one hour a day three times a week.Their activities should mostly be aerobic(有氧的)exercise, such as biking, swimming or running, which can strengthen the heart and lungs.Such exercise should also include muscle-and-bone-strengthening activities；such as climbing trees or playground equipment and playing sports.

For adults

For adults, the guidelines recommend exercising 150 minutes a week. That could be walking, gardening, dancing, etc.    5     Experts say that even short amounts of aerobic exercise can provide health benefits, such as lowering blood pressure, reducing anxiety and improving sleep.

8 . We all know about the health benefits of swimming, including building endurance, muscle strength and cardiovascular (心血管的) fitness.     1     Many people feel that swimming is very exciting and relaxing.

Cold-water swimming sometimes called wild swimming involves swimming in natural areas including ponds, rivers and the sea. Jumping in cold water gives a short sharp shock to the body.     2     A cold dip might wake you up, but research has found it can have much bigger benefits than those for your body and mind. As well as being good exercise cold-water swimming improves well-being.

    3     One man who suffered constant pain after surgery claimed he was cured by taking a swim in cold open water. And another swimmer, Sandria Simons, told the BBC “the immersion of your body in cold, salt water, just feeling like you’re at one with nature if you like, just feels amazing”.

What is it that people are gaining from this cold experience? Doctors say getting into cold water makes a stress response, but the more you do it, your reaction to stress is reduced.     4     In addition, cold-water swimming can exercise swimmers’ willpower. But there are bigger benefits of this exercise. Some experts believe cold-water swimming helps “cross-adaptation”, where one form of stress prepares the body for another.     5    

So, if you’re convinced that this is for you, take advice：approach it with caution, swim with a friend, and maybe start in the summer, when the water temperatures are higher.

Jogging makes you burn fat and lose weight. In addition to increasing metabolism (新陈代谢), jogging is an     1     (effect) way to burn more calories,     2     helps you lose weight. If calories consumed in food are less than calories     3     (spend) during exercise and other daily activities, you will lose weight. It is impossible not to! Many people have learned how to lose weight by    4     (start) a running program.

Jogging     5     (help) to reduce stubborn fat. A running program can really help to cut back     6     the last of your stubborn fat. Change can take a long time to come but     7     (eventual) it makes maintaining a healthy weight much easier.

If you suffer from poor appetite, jogging will improve your appetite. Along with all other     8     (form) of exercise – the harder you work, the more you will eat     9     (repair) your muscles and refuel them. When you start to run longer, you will start to eat to fuel your body, and may even find that you need to eat more food every day     10     you did when you were overweight.

10 . It is not as simple as opening the door and hitting the track in winter. There are a few things you can do to ensure you are getting the most out of your run, and, importantly, not doing more harm than good.

Warm up, cool down

    1     Your muscles need some time to warm up when it's cold, so take it easy when you set off and do a few stretches （伸展）once you're finished.

Drink water

You might not feel hot, but that's because sweat evaporates （蒸发）more quickly into the chilly, dry air. So be sure to drink water before, during and after cold-weather workouts.     2     A belt bottle conveniently attaches to your waist so you don't have to carry it and can have a drink whenever you feel like it・

    3    

Running in cotton is a bad idea. Wear thin, breathable layers of synthetic （合成 的)）clothing that help protect you from the wind and snow, but still let out heat and moisture （水分）.Thirty percent of your body heat escapes through your hands and forty percent through your head. Wear a hat, or beanie （无边小便帽）, and gloves so your circulatory system can distribute warm blood to the rest of your body.     4    

Run into the wind

    5     . Obviously, it will be an easier passage home with some extra help from Mother Nature. But, more importantly, you won't have the wind in your face for the second half of your run, when you are more likely to be sweating and catch a chill.