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During the world’s first holographic lesson, Ms Raducanu’s avatar appeared to feed balls to the players and gave live feedback on their shots, like “that was fast and there was lots of topspin on that”. Even Sam said he thought she had been prerecorded at first until she spoke with him directly.

Their holographic training session offers a glimpse into how advancing technology could revolutionize tennis coaching, according to Dr Ian Pearson.

Dr Pearson thinks that mixed reality headsets will soon allow tennis players to feel they are playing in unusual virtual environments, like on a space station or the middle of a lake Through 5G, the future of tennis will see increased interaction between real life tennis courts and the rich imagination we see in computer games-playing whenever, wherever and whoever you want.

Full sensory virtual reality could even place the viewer inside the tennis player’s shoes in real time. Dr Pearson said: “By 2030, with active skin technology, the playing styles and even the sensations of top-level players could be captured, so that anyone could experience how it actually felt to play that game through full sensory virtual reality.”

2 . My First Marathon(马拉松)

A month before my first marathon, one of my ankles was injured and this meant not running for two weeks, leaving me only two weeks to train. Yet, I was determined to go ahead.

I remember back to my 7th year in school. In my first P.E. class, the teacher required us to run laps and then hit a softball. I didn’t do either well. He later informed me that I was “not athletic”.

The idea that I was “not athletic” stuck with me for years. When I started running in my 30s, I realized running was a battle against myself, not about competition or whether or not I was athletic. It was all about the battle against my own body and mind. A test of wills!

The night before my marathon, I dreamt that I couldn’t even find the finish line. I woke up sweating and nervous, but ready to prove something to myself.

Shortly after crossing the start line, my shoe laces(鞋带) became untied. So I stopped to readjust. Not the start I wanted!

At mile 3, I passed a sign: “GO FOR IT, RUNNERS!”

By mile 17, I became out of breath and the once injured ankle hurt badly. Despite the pain, I stayed the course walking a bit and then running again.

By mile 21, I was starving!

As I approached mile 23, I could see my wife waving a sign. She is my biggest fan. She never minded the alarm clock sounding at 4 a.m. or questioned my expenses on running.

I was one of the final runners to finish. But I finished! And I got a medal. In fact, I got the same medal as the one that the guy who came in first place had.

Determined to be myself, move forward, free of shame and worldly labels(世俗标签), I can now call myself a “marathon winner”.

Why did the author mention the P.E. class in his 7th year?

3 . I’m a walker, logging an average of 9000 steps a day several times a week around my neighborhood. On recent trips to Copenhagen and Stockholm, I noticed tall, fit Scandinavians (斯堪法尼亚人) walking along on city streets with poles, as if they were cross-country skiing without any snow.

It was a surprise to learn that the addition of the poles makes it a more vigorous, full-body exercise than simply walking — and, as a 76-year-old looking to stay healthy while enjoying the outdoors, I decided to give it a try.

There’s plenty of help online for the new Nordic (北欧的) walker: stand tall, swing your arms out as if to shake hands, and plant your poles with vigour. Then there’s the little matter of the strap (带子) on the pole. This allows the walker to grip the pole when thrusting forward and then relax that hand as the other hand pushes forward — a skill of coordination that builds stronger muscles.

For a warm-up, I started slow: Nordic walking down the hall that extends from my front door to the deck. Keeping balance wasn’t my only problem. The novel use of my arms and upper body was surprisingly demanding. After half an hour, my heart was pounding and I was sweating, but I still wasn’t much good.

Still, I carried on because there’s no arguing with the exercise’s benefits. Nordic walkers’ upper-body exercise increases their heart rate significantly more than walking without poles. And according to cardiologist Dr Aaron Baggish, with poles “you’re engaging 80 to 90 per cent of your muscles.” It also helps people with Parkinson’s, says Burrill. “We put poles in their hands and it’s amazing because they start walking with real rhythm.”

After a few clumsy days of being convinced I would never succeed, suddenly everything clicked. Not only was I able to coordinate the movements, I was aware that my heart, arms and core were getting a workout. Nordic walking is a form of exercise I expect to enjoy for years to come.

4 . Making day-to-day activities more intense for a few minutes — such as briefly stepping up the pace of a walk — could offer people who don’t exercise some of the health benefits that exercisers enjoy, according to a new study of roughly 25, 000 adults who reported no exercise in their free time.

Those who include three one- to two-minute bursts of intense activity per day saw a nearly a 40 percent drop in the risk of death from any cause compared with those without such activity. The risk of death from cancer also fell by nearly 40 percent, and the risk of death from cardiovascular (心血管的) disease dropped almost 50 percent, researchers report online December 8 in Nature Medicine.

“This study adds to other literature showing that even short amounts of activity are beneficial,” says Lisa Cadmus-Bertram, a physical activity epidemiologist (流行病学家) at the University of Wisconsin-Madison. “So many people are daunted by feeling that they don’t have the time, money, motivation, transportation, etc. togo to a gym regularly or work out for long periods of time,” she says. “The message we can take is that it is absolutely worth doing what you can.”

The researchers were looking for bursts of intense activity that met a definition determined in a laboratory study, like reaching at least 77 percent of maximum heart rate and at least 64 percent of maximum oxygen consumption. In real life, the signs that someone has reached the needed intensity level are “an increase in heart rate and feeling out of breath” in the first 15 to 30 seconds of an activity, Stamatakis says.

Regular daily activities offer several opportunities for these bursts, he says. “The simplest one is maximizing walking pace for a minute or two during any regular walk.” Other options, he says, include carrying grocery bags to the car or taking the stairs. “The largest population health gains will be realized by finding ways to get the least physically active people to move a little more.”

5 . In 1965 three fathers in Washington State faced a problem familiar to many parents in 2022: how to keep their restless children entertained. They threw together wooden paddles (乒乓球拍), a badminton net, and a perforated (有孔的) plastic ball. The sport “pickleball” was born, getting its name — according to one story — from a dog named Pickle, who kept running away with the ball.

Today pickleball, which is a mix of tennis, badminton and ping pong, is the fastest-growing sport in America. In the five years to the end of 2019, pickleball participation grew by more than 7%, while Americans’ overall activity level stayed flat. Now, the sport has picked up more swing thanks to COVID 19. Last March, when gyms closed, portable (便携的) pickleball nets temporarily sold out. “It’s a trend.” says Derek Heil, an employee at Dick’s Sporting Goods in Dallas, who has seen a sales spike for pickleball equipment over the last year. Players set up courts, which are half the size of tennis courts, in driveways.

The 3.5 million Americans who play pickleball are about one-tenth the number who play golf and one-fifth the number who play tennis. Yet there are reasons to bet on the sport’s spread. Like many outdoor activities, pickleball is social, but it is easier to learn than tennis and faster and less expensive than golf. Country clubs and recreation centers are changing some of their tennis courts into pickleball courts to meet demand. The more places there are to play, the more players will try the sport.

Hoping to predict where the ball is going to land, producers of tennis racquets (球拍) are starting to make pickleball kit too. “Pickleball is viewed as an opportunity,” says Stu Upson of USA Pickleball, the sport’s national governing body. As more people take up the sport, demand for televised matches and sponsorships will increase. Mr. Upson expects that one day pickleball will become an Olympic sport, although that may be a long shot.

8 . Ismael Esteban, in third place, was just ahead of his competitor, Agustin Navarro, with only 300 metres to the finishing line. Esteban had been cycling as hard as he could for hours and with the finishing line in sight all the cyclists began to speed up to cross it. Then, suddenly Esteban got a puncture. What should he do? Give up or continue? Esteban threw his bike over his shoulders and raced towards the finishing line.

Just a few seconds later, fourth-placed Navarro caught up with him. Surely, he could simply overtake Esteban and come third. But Navarro slowed down and let Esteban run ahead of him. The two cyclists reached the finishing line with Esteban ahead on foot, Navarro just behind him. Navarro had let Esteban finish in third place, while he came fourth. The audience was amazed at his show of sportsmanship and cheered and clapped for the cyclists. After the race, Navarro said, “I didn’t want to win that way.” Later, Esteban, who won the bronze medal, tried to give his medal to Navarro. However, Navarro refused and his response was: “Offering me the prize was worth more than what I did for him.”

9 . Training for a marathon requires careful preparation and steady,gradual increases in the length of the runs.    1    ,buy the best-fitting,best-built running shoes you can find.No one can say which brand will work best for you or feel best on your feet,so you have to rely on your experience and on the feel of each pair as you shop.When you have found shoes that seem right,walk in them for a few days to double-check the fit.If they still feel good,you can begin running in them.As always,you should stretch(伸展) at least ten minutes before each run to prevent injuries. 

During the first week,do not think about distance,but run five minutes longer each day.    2    ,it is wise to take a day off to rest.But during the next week,set a goal of at least a mile and a half per run.With each day,increase the distance by a half mile.After two weeks,start timing yourself.    3    .Depending on the kind of race you plan to enter,you can set up a timetable for the remaining weeks before the race.

Just a few seconds later, fourth-placed Navarro caught up with him. Surely, he could simply overtake Esteban and come third. But Navarro slowed down and let Esteban run ahead of him. The two cyclists reached the finishing line with Esteban ahead on foot, Navarro just behind him. Navarro had let Esteban finish in third place, while he came fourth. The audience was amazed at his show of sportsmanship and cheered and clapped for the cyclists. After the race, Navarro said, “I didn’t want to win that way.” Later, Esteban, who won the bronze medal, tried to give his medal to Navarro. However, Navarro refused, and his response was: “Offering me the prize was worth more than what I did for him.”