1 . How to Make Exercise a Habit

The new year is a time when it seems like everyone makes goals to work out and get fit. But by the third week of January, that all seems to go out the window. I’ve seen this happen almost every year: my workout classes are packed with fresh faces.     1     So I will share some tips on how to make exercise a habit, helping you stay healthier in the long run.

Focus on the routine and not the results

These days it feels like everyone is looking for a quick fix or fast results, particularly when it comes to health and fitness.     2     Focus on creating and enjoying the habit. Try scheduling your works alongside one of the other routines you already have in place.

    3    

Everyone seems to want to set big goals of working out 4 times a week with 60-minute sessions. But realistically, if you’re not used to this, it will just be overwhelming and lead you to quit. Given this, doing workouts even as small as5-10 minutes is a good place to start.

Forget the “all or nothing” view

When it comes to exercise, the all or nothing approach does not serve you. Say you plan a workout for today, but say things get crazy at work and you miss your scheduled time. Well that doesn’t mean you’ve failed.     4     Even if you miss your workout, that doesn’t mean you’ve given up. Just remember your results are from your every effort, not matter how small.

Find joy in your workouts

    5     Don’t let yourself be boxed into a certain type of workout just because it’s trendy or everyone is doing them. A workout that suits you will promote your drive and enjoyment.

2 . Knowing how many kilometers or miles per hour you’ll likely cover while hiking is of great importance.     1     It’s also important to build in time for breaks and extra time in case of bad weather or harder situations than expected.

If you’re not sure what your average hiking speed is, don’t worry.     2     Naismith’s rule is considered useful and was invented by the Scottish mountaineer William W. Naismith. It’s a great way to work out how long it will take you to complete your chosen path and it takes into consideration both distance and elevation (海拔高度).

It can be worked out as follows. One hour for every 3 miles plus an additional hour for every 600m of ascent (升高). So let’s say you wanted to know how long it would take to hike 6 miles with an elevation gain of 1,200m. That’s 2 hours for the distance and another 2 hours for the ascent, for a total of 4 hours.     3     It doesn’t include breaks.

    4     You can choose exercises that you enjoy, whether that’s running, cycling, dance classes or something else. As long as it helps you build muscle (肌肉) strength, it will help you get your average hiking speed where you want it to be. Interestingly, specific weight training also helps increase your average walking speed on the path. It’s common knowledge that hikers should focus mainly on leg strength.     5    

3 . Entering competitions can be fun, and it’s a good way to hone（磨炼）your skills. While you can’t expect to win every time, you can increase your chances of winning with the right strategy and preparation. These are general tips that can be applied to your competition of choice.

Research and choose the right competition.     1     Choose a competition at which you’ll excel, and make sure it’s far enough in the future that you have plenty of time to train effectively. Do some research into the judges and organizers as well to see what they look for in a winning competitor.

Don’t psych yourself out. Plenty of people get scared off by a competition’s requirements and don’t enter in the first place.     2     Since you’ve done your research, you can be confident in your choice to compete and your potential to win. So, stand strong even when you have your doubts and when others may be dropping out.

Learn your competition. Remember that you’re not competing with everyone in the competition. There may be many applicants and candidates, but there will only be a few contenders（竞争者）and finalists.     3    

Make a checklist. Everyone has different productivity styles. If it helps, consider making a training checklist.     4     A checklist is what weightlifters do, for example, to keep track of the exercises they’ve done, the number of reps, and the weight. With a written checklist, you also have one less thing to think and worry about.

    5     Leave sticky notes on your mirror or car steering wheel. Write down anything motivational to keep you inspired. It doesn’t have to be specific. It can simply be, “You OWN the track today!” or “35.5 IS my time!”

5 . How to Be a Good Athlete

Being a good athlete is about much more than just being great at a sport. The following will do you a favor.

Work with a coach.     1    . Besides, they can stay focused on achieving them, and find ways to help your improve if you fall short. There are a variety of coaches that can work with conditioning, technique, and skill level.

Create an individual program. In order to improve your athleticism, you should focus on improving your particular weaknesses.     2    , but you’ll also want to make sure you set aside time to improve your skills. Mixing up your routine is also a good way to improve your overall performance and decrease the risk of injury.

Show up on time.     3    , whether by yourself or with a team, your coach or trainer has a time set aside to work with you. Maximize your time by making sure you are there when it is time to begin. That usually means that if your practice starts at a certain time, say 9:00 am, you should be dressed and ready to go then, not just arriving.

    4    . It can be easy to let your mind wander when you are doing drills and exercises. It is important, though, that you stay focused on what you are doing.

Cool down after exercising. Once you have finished a workout or practice session, take some time to give your body a physical cool-down period. Some low-intensity (低强度) movements and stretches are good to help restore your muscles.     5    .

7 . Benefits of Walking in Cold Weather

As winter blankets the world in a coat of ice and fresh cold air, the idea of going outdoors fora walk might seem less attractive.     1     Walking in cold weather comes with a lot of health benefits that might just make it the perfect season to put on your shoes and hit the roadway.

Strengthened Immune System

Remaining in colder temperatures can actually improve your immune (免疫的) system. As your body adapts to the cold, it produces more white blood cells.     2     Regular cold-weather walks might help make a strong er immune reaction, letting you stay healthier throughout the winter season.

High Spirits

The winter blues, also known as Seasonal Affective Disorder (SAD), can affect many individuals during the colder months. Fortunately, walking in cold weather has been linked to improved emotion and reduced signs of sadness. The fresh air and physical activity inspire the production of endorphins, the body’s natural emotion enhancers (增强剂).     3    

Improved health and energy level

Cold-weather walking can provide an excellent heart workout. The combination of light movement and the body’s reaction to the cold increases heart health by improving circulation (血液循环) and lowering blood pressure. Over time, this can make your blood system healthier.

    4     Instead, walking in the fresh air can make your senses energetic and increase overall energy levels. The physical activity and stay in natural light work together to reduce feelings of tiredness, leaving you feeling more active and ready to deal with the day.

So, as the winter winds blow and snowflakes fall, consider wearing your warm clothes and taking a walk outside.     5     It is also helpful to mental wellbeing and overall energy.

8 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

9 . What’ s a micro activity? I consider this question about the word “micro” whenever it appears.

    1     Quite literally, it means “extremely small”. But in this article, a micro activity will refer to something which takes up no more than five minutes of your time.

The following recommendations are micro activities you should do for your body.

Self-Massage (自我按摩)

Self-massaging should become a part of your daily musts.     2    As we get older, our muscles (肌肉) tighten. But if we self-massage, these muscles will feel cared for. According to the Mayo Clinic, massage can reduce stress and increase relaxation.

Intensive Exercise

There are many benefits of intensive exercise (高强度运动). And do you know what else it does for your body? It makes your body realize it can do so much more. In less than five minutes, the goal is to break a sweat. This can be from running or lifting weights.     3    

Let Loose

Whether it be dancing, skipping or something else, our body should do whatever it feels like doing without judgment.     4    Thus we will feel happy and relaxed.

Be Still

    5    Your body loves movement. But we must find a few moments of stillness throughout our day. By devoting ourselves to more stillness, we can find ourselves more at peace and less stressed even under hard circumstances.

10 . Running and walking both offer their own unique benefits and risks. Here is something you need to know about the pros and cons (利弊) of each type of exercise - and which is best for your health goals.

●Running is better for weight loss than walking.

Both walking and running can help you lose weight.     1    . A 2008 analysis found that people only lost small amounts of weight — about 0.1 pound per week — by walking. On the other hand, a large 2013 study found that people lost significantly more weight by running than walking.

●Walking is safer than running

    2    , it makes you face a greater risk of injury than walking. In fact, walking has less than a third of the injury risk of running. About 60% of runners will experience an injury that prevents them from doing the activity.

●     3     ?

Overall, both walking and running can help you achieve the recommended amount of exercise. There is no right choice for which is better for your health. Rather, deciding between walking and running depends on your unique goals and risk factors. For example, if you are older or have joint problems, walking may be the better option for you. However, if you’re pressed for time, running might be the more practical choice.

●Try the run-walk-run method.

The run-walk-run method involves alternating between running for a certain amount of time and walking for a set number of minutes. For example, you can run for two minutes and walk for one minute, or run for four minutes and walk for one minute.     4    

After reading what is mentioned above, you may be able to choose the right type of exercise now.     5    , what matters is that you make the time to exercise. It’s also important to always challenge yourself to be healthier.