1 . How to Exercise in a New Way
Get healthy with these bite-sized amounts of exercises
What should people do when they can’t find the time or desire to do a long workout?
Exercise snacks (“零食式”运动) are a popular and inventive new way for people to stay fit. Instead of requiring hours at the gym, this concept instructs you to keep it short.
Of course, the more of these brief exercises you complete in a day, the better. Just three exercise snacks a day that gets your heart pumping can be good for your health.
Another great thing about exercise snacks is that there are so many to choose from. The goal is to spend a short time doing something that raises your heart rate. Acceptable activities range from sit ups to jumping rope to running up and down some stairs.
●Exercises that are strength-based such as lifting weights will fit the bill. Since most people don’t keep weights at their office, lift full water bottles.
●Squats involve moving your hips as if to sit down while keeping your back straight. This exercise helps strengthen your lower body and improve your movement. Five to ten of these should make a good snack.
●For those who don’t like traditional exercises, simply turn up the music. Pick a lively song and start dancing; it’ll make for a fun workout.
| A．It doesn’t take up too much your time. |
| B．They should break that “large meal” into exercise “snacks.” |
| C．And there are plenty of other benefits beyond improved fitness. |
| D．These exercises can last anywhere from 20 seconds to two minutes. |
| E．Consider giving exercise snacks a try, and see if they are to your taste. |
| F．They should constantly remind themselves of the importance of exercises. |
| G．But for those who don’t know where to start, here are some helpful exercise options. |
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Liu Bang, the first emperor of the Western Han Dynasty, was a cuju fan
Emperor Liu Che would establish a cuju field
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Up to the Tang Dynasty (618—907), women players prevailed (盛行) at the royal court, as emperors enjoyed watching soccer games. At that time, various skills were widely used in playing cuju, mainly
As a way of national culture protection, cuju
3 . Feeling sleepy in the middle of the day? There are many reasons why we get sleepy in the afternoon. Bad lighting, a poor night’s sleep, a boring job, large (carb-heavy) lunches, and more can all contribute to head-bobbing at your desk or falling into a light sleep during a meeting. The best course of action would be to find the root cause of your sleep issue and fix it, but most of us simply head for the coffee pot or the cafe. Instead of that, try climbing some stairs.
Well, now exercise researchers have discovered that walking up and down lights of stairs for about 10 minutes actually gives you a more effective boost (提高) of energy than drinking 50 milligrams of caffeine greedily (the average amount of caffeine found in a cup of coffee, tea, or soda).
In a study called Stair walking, the researchers enlisted 18 “physically active” college women between the ages 18 and 23. The participants reported experiencing chronically poor sleep, adding up to an average of fewer than 45 hours of shuteye each week in the past few years. And they are often a lack of available time during the workday for a dedicated exercise session.
The researchers chose stair climbing as the exercise of choice. Walking up and down the stairs requires no specific clothing, travel time, or even a shower afterward. During the study, on some days the participants alternated (交替) between taking 50-milligram caffeine pills or a placebo. On the other days, they skipped the caffeine (real or otherwise) and climbed up and down the stairs, at a moderate pace, for 10 minutes.
At the conclusion of the study, the researchers acknowledged that there is more research to be done (when isn’t that the case?) but concluded that “A short period of low-to-moderate intensity stair walking has temporary energizing effects that exceed a low dose of caffeine for active young women with chronic insufficient sleep.”
So, the next time you find yourself nodding off mid-afternoon, why not give stairs a try?
1. What is the main purpose of paragraph 1?| A．To describe a phenomenon. |
| B．To explain reasons of poor sleep. |
| C．To present the topic of stair climbing. |
| D．To remind people to drink less coffee. |
| A．suffered from sleep disorder |
| B．were active in physical workout |
| C．were too busy to fall sound sleep |
| D．volunteered to participate in the study |
| A．Released. | B．Exchanged. |
| C．Became addicted to. | D．Missed out on. |
| A．Proper stair walking can refresh people. |
| B．People tend to fall asleep in mid-afternoon. |
| C．A moderate intake of caffeine will be harmless. |
| D．Climbing stairs can effectively solve sleep issue. |
4 . Koch’s Favorite Fitness Apps
People spent money on gym memberships. But according to fitness and tech reporter Peter Koch, 67 percent of them never went. It may be wise then to try a fitness app, many of which are more cost-effective than going to a health club.
Aaptiv
Aaptiv allows users to choose from a variety of different workouts, including stretching classes, yoga classes，boxing and weightlifting, according to Koch. It also provides guided audio(音频) workouts, so there’s no reason to look at a phone screen, he says.
Nike + Run Club
Nike + Run Club doesn’t just track and log your runs with a GPS, Koch says, it also provides audio— guided runs. “I’m a runner myself since high school, and the one thing I see among inexperienced runners is that they tend to go out and run roughly the same distance at roughly the same pace every time,” Koch says. “It’s easy to understand why their fitness might plateau or they might lose interest over time.”
Fitbod
“What’s really interesting about Fitbod is that it uses AI, or artificial intelligence,” explains Koch. “Every time you hit the weights,” he says, “it’s not only guiding you step by step through each exercise—including the weight, number of sets and reps— but it also takes your performance from that day and uses it to adjust your plan going forward for upcoming sessions.”
Keelo
Keelo is considered a smart program, meaning the app adjusts according to users’ progress. The app centers on high-intensity interval training, looks at users’ exercise history and adjust each workout accordingly, says Koch. “That’s a huge aspect of these newer training apps,” he says. “They use this artificial intelligence.”
1. What type of app works best for a yoga lover?| A．Keelo. | B．Fitbod. | C．Aaptiv. | D．Nike + Run Club. |
| A．The new runners. | B．Marathon athletes. |
| C．Walkers. | D．Cyclists. |
| A．They are designed for newcomers. |
| B．They learn from what you’re doing. |
| C．They record users’ health condition. |
| D．They offer many different workouts. |
| A．Practice tennis in a garden. |
| B．Exercise in the school gym. |
| C．Visit a park with the woman. |
