1 . The heat and humidity in summer can make even the most dedicated runners want to stay inside. Here are some tips which can help you remain on track even when the weather is less than ideal.

First, do remember to stay hydrated when running in summer. When it’s hot, you will sweat more and lose essential electrolytes (电解质). To avoid heat exhaustion, dizziness and other heat-related issues, drink plenty of fluids before, during, and after your run.     1    

Another way to make summer running easier is to get an early start. The temperature   is typically cooler in the morning, and the sun will become more intense as the day goes on.     2     Further, starting your run early will even help you make the most of your day.

    3     However, it’s essential to dress appropriately for summer running. One tip is to choose light-colored clothing, as darker colors absorb more heat. You should also look for fabrics that are breathable and quick-drying.

When running in the summer, pay attention to your body, and take breaks as needed in case of overexertion (过度负荷) which can lead to heat stroke.     4     Just slow down your usual pace and focus on running for long, rather than trying to cover a lot of ground quickly, and you will be able to enjoy your run while staying safe.

After a hot run, drink plenty of fluids and take a few minutes to stretch.     5     By cooling down properly, you’ll be able to beat the heat. In addition, it helps to regulate your body temperature and prevent muscle soreness.

3 . Yoga has been around for roughly 5, 000 years but it is more popular today than ever. An estimated 300 million people play yoga worldwide. Experts say its accessibility and the fact that you can practice it anywhere are big reasons why.     1    

Yoga can improve your posture and balance, strengthen bones and muscles and keep your back and joints healthy.     2     Downward-facing dog can help relieve back pain while plank (平板) pose is good for building a strong core and upper body. Typically the final position of a yoga class is ideally done for at least five minutes.     3     After that, you and your classmates usually acknowledge each other with a greeting: Namaste.

Many people adopt yoga as a form of exercise.     4     As recorded in the Yoga Sutras, a classic yoga text, the philosophy of yoga is based on the idea that the mind, body and spirit are one. The practice of yoga consists of not only physical postures but also moral guidelines, breathing techniques, and self-awareness, helping reduce anxiety and improve focus. It is an approach to health and well-being that aims to bring balance and harmony to all aspects of life.

    5     However, a 13-year U. S. study found that between 2001 and 2014, almost30, 000 individuals went to the emergency room with a yoga-related injury. Overstretching tends to be the most common issue, but serious injuries-although rare-can happen even to advanced coaches.

4 . After a challenging workout, the last thing you probably want to do is spend five to ten minutes stretching.     1     Why is stretching so important and how often do you need to do it? Here we are going to share what we have learnt from some experts.

When you think about exercise, most people participate in some type of aerobic (有氧的) activity that improves their cardiovascular (心血管的) endurance.     2     Those are two very important elements of a fitness program, but there’s also a third element. That is your flexibility and mobility, which is most often the one that’s ignored.

Stretching helps keep us mobile. We are born super mobile as babies and young children, but lose this as we grow into adults.     3     It means we are able to move less; we are functionally less able to do everyday stuff like picking up a pen from the floor, or climbing stairs efficiently.

    4     It’s also going to help reduce the risk of injury. Some people are naturally more flexible than others, but no matter whether you can touch your toes or not, you should be working on your flexibility and mobility because the more moveless you are, the more your muscles are shortening, which in turn is causing you to be tighter.

When you get up, you maybe go for a quick walk to fill up your water bottle or get a cup of coffee, then come back and do a seated leg stretch or a standing version.     5    

5 . Whether you run a race or bounce a basketball, you do it because it’s fun. Some scientists claim that play is a natural instinct, just like sleep.     1    

Sports come in many shapes and sizes. Both team and individual sports have advantages and disadvantages. In a team sport such as soccer, you’re part of a group, struggling to be a winning team.     2     In an individual sport such as tennis, you’re usually concerned only about your own performance. That can make these sports more challenging.

There’s little doubt about the value of sports. We learn how to negotiate plans, settle disagreements, and monitor our attitude. Since organized sports are a hands-on, minds-on learning process, they stimulate our imagination, curiosity, and creativity.     3     For example, we use language during play to solve problems, and we use math skills to recognize averages and odds of each sports play.

In a perfect world, everyone would have fun playing sports.     4     Sports can cause broken bones, scrapes and bruises. They can also hurt us psychologically. When young children play self-initiated games such as hide-and-seek, misunderstandings and hurt feelings are part of the learning process.

Playing sports doesn’t mean you have to play on a school team. Few people have what it takes to be a professional athlete. But your school basketball coach or gymnastics teacher has found a way to make play their work. In doing so, they’ve found a profession best suited to their abilities.

    5     There’s no better place to play and learn about the world than on a sports field.

7 . If you’ve heard of “pickleball,” chances are that you connect the sport with seniors. That’s not surprising, as it was the 55-plus set that began growing the sport at the end of last century. But today, pickleball is attracting players of every age as it becomes more and more popular across the U.S. and around the globe.     1    

Pickleball is a combination of badminton, ping-pong and tennis. It’s played on a badminton-sized court with a low net like that used in tennis. Players use a bat that’s smaller than a tennis racquet (球拍), but larger than a ping-pong bat.     2     Most games are played to 11 points, with a two-point spread needed to win, and each game typically lasts just 15 to 20 minutes.

In 2021, more than 4.8 million people in the U.S. were playing pickleball. That’s about four times as many people as were playing in 2010, and makes pickleball one of the fastest-growing sports in the U.S. and North America. So, what’s the appeal?

    3     Also, it doesn’t take a lot of time to play and is accessible, as players just need a racquet and ball. It provides a great exercise, too. And for experienced players, pickleball can become a fast-paced, strategic game. It’s also just plain fun.

In North America, indoor and outdoor pickleball courts can be seen everywhere. About 66 new locations open every month. In addition, the game is being introduced to kids in middle school and high school PE classes.     4     Many professional players are appearing.

Pickleball may even become an Olympic sport one day, especially if the International Federation of Pickleball (IFP) gets its way. Created in 2010, the IFP’s goal is to make pickleball universally present around the world.     5     IFP membership has spread fast to over 60 countries, including the U.S., Australia, Canada, China, India, Italy, Pakistan, the Philippines and Spain.

9 . Arm wrestling(扳手腕) is a type of athletic contest.     1     Each one places an elbow(肘) on a table, holds the hand of the other and tries to force it back to connect with the table.

    2     In their view, it doesn’t require many things used in other sports, including physical strength and other skills. In fact, it is not just physical strength; strategy plays a key role. Good observation is also necessary for success in arm wrestling. What’s more, competitive arm wrestling is an organized sport with very specific rules. Anyone who breaks rules may even lead to losing a match.

Like many other sports, there are different classes in arm wrestling. For championships, players are divided into classes by weight.     3    

Arm wrestling has a very long history. It started as just a Saturday night past time. A journalist named Bill Soberanes founded the sport around 1952. Since the American Armsport Association(AAA) sanctioned(认可) it, many organizations have worked hard to support and promote competitive arm wrestling.     4     Some are local, representing certain regions, while others try to promote the sport on an international level. Whether small local or international championships, arm wrestlers from all walks of life put their skills to the test, pushing their bodies to the limit.

Now, arm wrestling attracts a variety of people, of all ages and backgrounds.     5    Many people enjoy the sport purely for fun, while others approach it with spirit common in true competitors.

10 . Will Exercising With A Cold Make You Sicker?

Whether you’re a die-hard exercise devotee or just beginning to get into workout, you may worry that coming down with a cold could disturb your training routine     1    Researchers have looked into this problem and have concluded that a mild cold does not always have to prevent you. But there are several key warnings to keep in mind.

Do the “neck check”.

Before you start your workout gear, assess your symptoms carefully. The most popular advice is to do what’s referred to as the neck check, where if symptoms are above the neck, exercise is probably safe    2     If, however, you do have symptoms below the neck, such as a hacking cough, chest discomfort, nausea, diarrhea or body-wide symptoms like fever, muscle aches or fatigue, then it’s not a good idea to exercise.

Monitor your symptoms.

    3    What might begin as a runny nose could later become something more serious, like bronchitis or the flu. Proceed with caution, keep tabs on how you’re feeling and skip the workout if you start to feel worse. There’s this myth that you can sweat out a virus, but that is a terrible thing to do. If you’re not feeling well, heavy exercise can exacerbate your symptoms and increase your risk for complications.

    4    .

If you’re confident that your cold symptoms are manageable and you still feel up for exercising, moderate intensity cardiovascular (心血管) exercise for 30 to 45 minutes a session. A brisk 30-minute walk outside or a low-impact workout on a stationary bike would be a good option.    5