“One, two, three, four, five, six, seven, eight...” That is the signal for half a dozen people braving a humid morning at Kamezuka park in Tokyo to bend, stretch, jump, and run on the spot. The group's personal trainer is a portable radio fixed on the top of a children's slide. A male voice’s simple instructions, issued to a lively piano accompaniment, have become a necessity of daily life in Japan since the broadcasts, known as Rajio Tais(radio calisthenics, first hit the airwaves almost a century ago.)
In 2003,the most recent year for which data is available, 27 million people said they took part in morning calisthenics more than twice a week, whether at work, at home in front of the TV or with Neighbors in the local park. Children perform Rajio Taiso before school sports days or during special summer holiday sessions ,earning credits that can be exchanged for snacks, stationery and other gifts.
Regular participants cover a broad cross-section of Japanese society: construction, factory and office workers including the 10,000 employees of the Tokyo metropolitan government, who are encouraged to leave their desks and start moving at 3 p.m. every weekday.
There are two standard routines-the second slightly more challenging than the first-each involving arm rotations, forward bends, straddle jumps and other aerobic exercises designed to move every muscle and leave participants slightly out of breath. In 1999,a routine was added for people who use wheelchairs or have other mobility issues.
“Studies show that people who exercise this way for just a few minutes a day have improved bone density, reduced risk of suffering a stroke or heart attack, and are generally in better physical shape than other people their age who don't exercise,” says Yasuo Fukusnl, secretary general of the Japan Radio Taiso Federation.
“There has never been any pressure to modernise the programme, because people have grown up with it and know it off by heart,” adds Fukushi, who believes the routine helps explain the impressive lifespan of Japanese people.
“We even do this when it rains,” says Tomomi Okamoto, a company director who joins the Kamezuka park sessions in all weathers. “It gets the blood pumping and I always feel much better afterwards. It's a great way to start the day,” she says. “But it's not just about the exercise- it is a way of communicating with your neighbors and getting to know people.”
Introduction | ●Radio calisthenics have won a |
●Children performing radio calisthenics to earn credits in ●Adults from all walks of life encouraged to participate | |
Different routines | ●Two standard routines ●In 1999,an extra one was designed for those |
Potential benefits | ●Compared with those who don't exercise,people who keep exercising per day are in better ●People who make it a habit to exercise are likely to have their lifespan ●Some individuals consider Radio calisthenics an exercise as well as a way of |
2 . We all know that regular exercise is vitally important for both a healthy mind and body. Research has shown that just five minutes of exercise in a “green space” can help people to keep mentally healthy.
Let’s take a look at some ways to get close to nature and make them a part of your regular exercise routine.
Get on your bike
Cycling is a cheap, easy and fun way to get some good exercise in the outdoors. Try leaving your car at home and cycling to work one day, if that’s possible. Or get the family together and go on a weekend bike ride. Check out the local cycle paths before you go, and plan a safe route. Make sure you take some healthy snacks with you to keep your energy levels up.
Try some outdoor yoga
Practising yoga can be great for reducing anxiety and aiding relaxation, so why not take your yoga mat and try out some asanas (yoga postures) in the open air? Yoga is great for stretching tight muscles and increasing flexibility as well as improving mobility, control and breathing. Why not finish your practice with some quiet meditation to further calm the mind?
Go running
Instead of spending hours on the treadmill(跑步机), grab a friend and go off for a jog around your local park, or some nature trails. If you are used to running on a treadmill, you may find it harder at first, so make sure you have some good, supportive running shoes. You could also find out where your nearest Parkrun is. They are open to everyone, free, and are safe and easy to take part in.
Join a conservation(保护) group
Joining a conservation group is a great way of keeping fit while helping the world around you. Do some research into what’s going on in your local area and you could find yourself helping to plant trees, clear up rivers and so on. You never know it could lead to new friendships, as well as the knowledge that you are doing something productive for your local area!
1. If you want to cycle with your family, you’d better __________.| A．have a healthy body | B．check the bikes carefully |
| C．learn some survival skills | D．make good preparations for it |
| A．Getting closer to nature. | B．Feeling relaxed or peaceful. |
| C．Keeping active and energetic. | D．Building up people’s bodies. |
| A．It takes them some time to get used to it. | B．It needs some patience to continue. |
| C．It makes them lose interest in running. | D．It leads them to fall behind their friends. |
| A．They aren't very good because they're so different. |
| B．He thinks they should do both. |
| C．It doesn't matter which one they do. |
| A．His coach didn't help him enough. |
| B．He had no chance of winning. |
| C．He didn't follow his coach's advice. |
1. What does the woman say about playing basketball?
| A．She finds it pretty easy. | B．She is good at it. | C．She knows the general rules. |
| A．In a store. | B．On the street. | C．At school. |
| A．Buy some special shoes. | B．Go home to change. | C．Find a basketball court. |
6 . There are times when I set off for my running-group sessions with little enthusiasm. It might be because I’m tired, or stressed, or have had to unwillingly tear myself away from something else. I’m the coach, so I can’t choose to give it a miss.
It was yet another cold, dark, wet evening and I wasn’t feeling the love as I gathered all the necessary outfits-head torch, reflective waterproof jacket, hat and gloves. No one in their right mind will come out in this weather, I thought. But when I turned into the car park, my headlights picked out runners making a dash through the rain to our meeting point, where others were already working out to stay warm, with chat, laughter and hugs. They, too, I realized, might be tired, stressed or busy. But, unlike me, they had a choice about whether to come running or stay at home. And that makes their decision to come--and to keep on coming-all the more uplifting. As on so many other occasions, I went home from the run feeling better than when I’d arrived.
I believe one of the strongest motivations behind these runners’ decisions to come along is being part of a group. Belonging to a running community makes running greater than the sum of its parts. It’s no longer just a workout; it’s a catch-up with friends, a laugh and a shared experience. It provides a space to share your running triumphs and disappointments, to be congratulated and comforted, and, just as important, to congratulate and comfort others.
Research has long shown the likelihood of staying motivated is higher when exercise takes place in a group. The reasons are many. A study at the University of Southern California found people enjoy physical activity more when they are with others and are more likely to keep it up over the long term. There’s also an element of social facilitation-an “I’m not going to let XX beat me” attitude that drives you to push harder and produces a greater sense of achievement. And research by Strava in 2017 found running in a group made runners go faster and further. Using data from 90 million runs taking place all over the world, Strava found that the average pace of runs taking place in a group was seven seconds per mile quicker than solo runs, and the distance covered was an average of 1.3 miles further.
I joke about people being more motivated to come to my running sessions by the tea and biscuits afterwards than by the running itself. There’s probably some truth in that, but it doesn’t matter. Those laughter- and chatter-filled minutes are every bit as important as the running in between.
1. The author sometimes feels to go coaching the running group.| A．reluctant | B．content | C．excited | D．frustrated |
| A．It involves a coach offering assistance. |
| B．It creates space to socialize with others. |
| C．It inspires members to beat their records. |
| D．It frees runners from boring daily routines. |
| A．citing a typical example | B．listing accurate statistics |
| C．performing an experiment | D．sharing his own experiences |
| A．attract more runners from other groups |
| B．build up some strength before running |
| C．make his running group stand out of all |
| D．add more life to their running experience |
7 . This activity will melt away the pounds, build your body and leave you on an emotional high. Yet the form of exercise, the fitness trend of the year, does not require gym membership or a personal trainer. All you need to do is walk.
“Walking is a refreshing alternative to complicated aerobic (氧) routines and overpriced gym membership,” says personal trainer Lucy Knight, author of a new book on the exercise. “It is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer and you will lose weight.”
There is much evidence of the benefits of walking. Scientists at the University of Pittsburgh recently discovered that overweight people who walked briskly (快) for 30 to 60 minutes a day lost weight even if they didn’t change any other lifestyle habits. Another American study found that people who walked for at least four hours a week gained less weight than couch potatoes as they got older. Researchers at the University of Massachusetts medical school found that people who walked every day had 25 percent fewer colds than those who sat a lot. Best of all, walking makes you feel good about yourself. “For people suffering from depression, walking three to four times a week for 30 minutes has been shown to lift their mood,” says Knight.
But how to walk your way to weight loss and wellness? Health experts recommend that we should walk 10,000 steps a day to stay healthy. Actually you would probably need to walk at least 16,000 steps a day to lose weight. “Your workout plans depend on your level of fitness. You should aim to progress by increasing your walking time by five minutes every two weeks, and walk a bit faster. In just three months, the results should speak for themselves,” says Knight.
1. What is the latest fitness trend according to the passage?| A．Brisk walking. |
| B．Losing weight. |
| C．Working out in a gym. |
| D．Exercising with a personal trainer. |
| A．is gaining increasing popularity |
| B．benefits people in different aspects |
| C．is an enjoyable way to lose weight |
| D．involves different groups of people |
| A．1600 steps a day is needed for weight losses |
| B．the effect of walking is noticeable over time |
| C．your fitness level depends on your health experts |
| D．changing the walking time every day is necessary |
8 . All over the world people enjoy sports. Sports help to keep people healthy, happy and help them to live longer.
Sports change with the season. People play different games in winter and summer. Games and sports often grow out of people's work and everyday activities. The Arabs use horses or camels in much of their everyday life; they use them in their sports, too.
Some sports are so interesting that people everywhere go in for them. Football, for example, has spread around the world. Swimming is popular in all countries near the sea or in those with many rivers.
Some sports or games go back thousands of years, like running or jumping. Chinese boxing, for example, has a very long history. But basketball and volleyball are rather new. Neither one is a hundred years old yet. People are inventing new sports or games all the time.
People from different countries may not be able to understand each other, but after a game they often become good friends. Sports help to train a person's character (性格). One learns to fight hard but fight fair, to win without pride and to lose with grace (优雅).
1. According to this passage, which of the following isn't true?| A．Sports help to train a person's character. |
| B．People swim only because there are a lot of rivers in their country. |
| C．People from different countries may not be able to understand each other before a game. |
| D．Sports and games can develop the friendship between peoples all over the world. |
| A．basketball was invented in America |
| B．sports change with the seasons |
| C．games and sports often grow out of people's work and everyday activities |
| D．football is played all over the world |
| A．sports and games are unimportant things that people do |
| B．sports and games should be treated (对待) only as amusement (娱乐活动) |
| C．sports and games are only useful to the old |
| D．none of the above is true |
9 . The Professional Footballers’ Association will help to fund the initiative that will lead to the FA appointing up to 28 black, Asian and ethnic minority coaches to work with all England teams next season, including Gareth Southgate’s senior squad (小队).
The Times revealed details of the joint FA and PFA scheme yesterday, which could be finalised as soon as next week. Martin Glenn, the FA chief executive, is due to meet his counterpart at the PFA, Gordon Taylor, at Wembley before England’s friendly international against Italy next Tuesday. Chris Powell, the Southend United manager, has been identified as a potential addition to Southgate’s back-room staff after the World Cup, which would be welcomed by the England manager.
The FA has already held initial talks with several other coaches, including Jason Euell, Charlton Athletic’s under 23 coach, about taking on a role in the national coaching set-up at St George’s Park. The former Jamaica international has previously questioned the merit of the so-called Rooney Rule, which the FA implemented (执行) in January with a commitment to interview a BAME (black, Asian and minority ethnic) candidate for every coaching position. But Euell believes that the governing body’s decision to offer 28 positions is a more practical way to bring about change.
The FA has begun offering opportunities to BAME coaches, with the former Everton striker Danny Cadamarteri, who is currently a youth coach with Burnley, working with England’s under-18 squad this week. It will extend the programme after it has been approved by the FA Board. The PFA has been instrumental in developing the proposals through the work of their sponsors Brendon Batson, Garth Crooks and Paul Elliott, and have promised to provide funds to make it a success.
“This is integral (完整的) to the modernization of the FA,” Taylor told The Times. “If it’s implemented correctly, with meaningful roles, it will show the FA really means football is for all.”
However, Crooks added that it was a “monumental error of judgment” by Southgate not to take a black coach to Russia for the World Cup finals to support England’s black players in the event of racial abuse from fans.
The FA’s plans received a cautious welcome from many in the game, with the former England defender Viv Anderson saying that coaches from BAME backgrounds have been hindered (阻碍) by a lack of access. The 61-year-old was the first black player to represent England in 1978 and went on to manage Barnsley before joining Middlesbrough as an assistant coach.
“There are only a handful of black managers so there’s clearly a problem,” Anderson said. “If you go up and down the country there are black and ethnic minority players in every squad, but very few go on to become coaches, which is down to a lack of opportunity and access. There are still a lot of negative perceptions about black managers and coaches, which are totally false.” At least the FA is trying to do something, and it could make a difference.
1. What is the passage mainly about?| A．PFA has funded FA in the World Cup. |
| B．FA and PFA will work together to diversify the coach team. |
| C．PFA will take on black coaches for England teams. |
| D．FA has interviewed 28 BAME candidates for coaching positions. |
| A．working in the national coaching set-up |
| B．in favor of the joint FA and PFA scheme |
| C．likely to be one of the Southgate’s back-room staff |
| D．sceptical about FA’s promise to interview BAME candidates |
| A．BAME coaches lack chances and access to England teams. |
| B．The FA Board hasn’t approved the plan for lack of sponsors. |
| C．Older coaches don’t possess qualifications for national coaches. |
| D．There are not enough BAME players to represent England teams. |
| A．there are still negative perceptions about black managers and coaches |
| B．black managers and coaches are superior in managing football teams |
| C．advantages in taking on black coaches outweigh disadvantages |
| D．attempts are being made to show the FA means football for all |
1. What does the speaker ask the runners to do?
| A．Stand in line. | B．Do a practice run. | C．Follow a volunteer. |
| A．Medical assistance. | B．Reporters. | C．Drinks. |
| A．Headphones. | B．Food. | C．Photos. |
| A．In the mid-morning. | B．At midday. | C．In the early afternoon. |
