1 . Risks of Overtraining

Getting in shape and training for an event such as a marathon requires long-lasting and intense physical commitment.    1     But the truth is, sometimes the very acts we do to get healthy can actually push us past our physical limits.

Specifically, overtraining is a set of signs that occur when your body is not able to recover sufficiently before going into your next workout.     2    People tend to ignore them. Over time, the cycle of starting the next training session before allowing recovery causes breakdown of the very parts of the body that you work so hard to build up.

The structures and systems of your body adapt to the demands you have placed on them before the rest time. If your workout slightly goes beyond your current ability, it will adapt toward what you did in a positive way.     3    

Two main factors are necessary in recovery: nutrition. and rest. Good nutrition, including water and protein intake, is extremely important, especially within 40 minutes of your workout.     4    Your body uses the nutrients you have given it during the rest time. especially sleep, to strengthen.

One of the best ways to prevent overtraining is to focus on your morning resting heart rate.     5    Generally, you will detect an increase in your heart rate before the other signs show up. Tracking it in a log can be a great way to monitor your recovery.

A．It's easy to measure and track.

B．Allowing time for recovery is also essential.

C．The problem is that they show up very gradually.

D．Below are the signs and symptoms of overtraining.

E．Listening to your body will assure you of your fitness goals.

F．If far beyond, it'll take longer to adapt and may cause injury.

G．We generally assume regular intense exercise good for our health.

3 . The smell of sweat, the noise of crashing weights and the muscular people in tank tops make the gym’s strength class or weight room seem forbidding, whether you’re a seasoned lifter or a complete beginner.

    1     Most benefits of strength training go beyond appearances. It subjects our bones to more pressure than our daily routines and increases muscle mass and bone density. Now that you know resistance training is important, here’s how to get started.

Set a goal that is attainable and improves your daily life.     2     That might mean pressing weight overhead to ensure you can put your luggage in the airplane’s overhead bin or doing weighted squats (深蹲) for hiking preparation.

The ideal way is to work one-on-one with an experienced certified trainer.     3     Look for one who not only guides you through workouts but also understands your unique journey and helps you reach your full potential.

Private training with friends or joining in small group classes is also a cost-effective way to get individual attention. While you might tend to position yourself in the back corner of the room, I suggest heading to the front where a coach can monitor your form and offer feedback.

    4     If you favor strength-training apps, opt for one with video demonstrations. If none of these are appealing, start at home with basic-level bodyweight exercises like squats.     5     Grab a gallon water jug, hug it to your chest and dive into a squat. This not only adds resistance but challenges your core muscles to sustain stability.

A．It’s like having a fitness associate.

B．It’s worth pushing past that fear though.

C．Take my word for it, no one else is looking at you.

D．As you gain more confidence and strength, raise the bar.

E．You’ll begin to see an impact far beyond your jeans fitting better.

F．Think about which aspect of your life could be noticeably improved.

G．Take videos of yourself performing those movements and watch them between sets.

4 . Rene Campbell has devoted most of her life to shaping her figure into one completely against what society thinks a woman should look like.

“I was always very insecure about my body image, as everyone seemed to know for sure that women needed to look a certain way,” she says when reflecting on her motivation to transform herself.     1     For quite some time, she struggled with eating disorders because she was trying to keep her weight really low and appear skinny, like the women on magazine covers.     2     It was then that she became attracted by the way these seemingly confident women held themselves.

However, building her dream body—gaining over 85 pounds, going from a size 8 to 14—has had its challenges, too. “    3     When I tell them that I am a female bodybuilder, the first reaction is, ‘Muscles for women are just not attractive,’” Campbell says. Though she loves the way she now looks, she is sometimes treated with cruelty.

    4    Even though there is a huge market encouraging women to build muscles and tighten their figures, the ideal still stands for smaller waists, and thin legs, the so-called perfect figure. For women to build up strong muscles, it takes a strong heart.

“I gradually learn to ignore others’ voices and become committed to the training. It is a very big shift for me, and it has won me plenty of awards.     5     My bodybuilding journey makes me realize that I need to do things for myself.” Campbell says.

A．She was constantly feeling under pressure.

B．Women have to pay a huge price to build a slim figure.

C．It does bring a sense of confidence and mental strength.

D．The body of super-muscular women is considered unwelcome.

E．Luckily, Campbell was chosen to shoot for one of the magazines.

F．People don’t understand why women would want to be muscular.

G．Purely by chance, Campbell attended a women’s bodybuilding show.

6 . You may have heard the name of Parkrun. But you may not know it was founded by Paul Sinton-Herwitt, who was ______ the Royal Society of the Arts' Albert Medal in 2019. He got the honor for his __________ in the field of social improvement.

Parkruns are free, weekly, community __________ all around the world. The events are 5km and __________ on Saturday morning in parks and open spaces. It is a positive and inclusive __________ where there is no time limit and no one finishes last. Everyone is __________ to come along, whether you walk, jog, run, volunteer or watch.

In 2004 Paul had lost his job and he was __________ in an accident. Down but not out, this was the time when the __________ of Parkrun first came to him. On 2nd October 2004,13 amateur runners arrived in Bushy Park, London. Parkrun was born. The first team _________ Paul and his wife Joanne together with a few of their friends. At that time, it was just called a time trial, the name Parkrun was not _________ until 2008, and no one knew what a phenomenon it would become.

The second Parkrun wasn't __________ until 2007. Shortly after Wimbledon, Richmond, Banstead and Leeds Hyde Parks started to host Parkruns. And then, __________ and the number of events have continued to grow. Parkrun is now a __________ phenomenon, represented in 21 different countries, stretching across five continents.

At the 2019 ceremony Paul gave a speech celebrating Parkrun, from the tiny _________ he planted fifteen years ago through to the worldwide movement. Paul went on to praise their movement of real people and communities, empowering themselves and those around them to do __________ things for themselves and one another.

1.

A．awarded

B．showed

C．offered

D．given

2.

A．claim

B．announcement

C．development

D．innovation

3.

A．projects

B．events

C．routes

D．matches

4.

A．come out

B．make sense

C．take place

D．break out

5.

A．experience

B．impression

C．position

D．feeling

6.

A．right

B．willing

C．active

D．welcome

7.

A．injured

B．rescued

C．moved

D．killed

8.

A．question

B．reason

C．idea

D．cause

9.

A．attracted

B．invited

C．found

D．included

10.

A．adopted

B．adjusted

C．achieved

D．abused

11.

A．set off

B．set up

C．given off

D．given up

12.

A．participation

B．examination

C．exploration

D．population

13.

A．local

B．national

C．global

D．personal

14.

A．dream

B．desire

C．tree

D．seed

15.

A．positive

B．attentive

C．productive

D．addictive

8 . Study after study shows that regular moderate walking can help you lose weight and reduce your risk of heart disease.

In a study, Japanese researchers tested obese men before and after they joined a one-year modest walking plan. All they did was up the number of steps they took during their daily activities, such as walking from the car to the grocery store. The result: Their blood pressure and cholesterol levels improved and the amount of body fat around their abdomen (腹部) — the dangerous kind of fat that leads to higher rates of heart disease — greatly decreased.

That’s good news, because walking has now become the most popular fitness activity in the United States. Convenient, simple, and gentle on the joints, walking is perhaps the easiest form of exercise to maintain. According to surveys, four out of five women who start a walking program continue to walk, while half of women who attempt other types of aerobic exercise, such as swimming, drop out during the first few months.

Here are some ways to put more walking into your life.

1. Learn the basics. Before you take your next step outdoors, you need to know how much walking to do, and how often.

2. Pick a charity — it could be breast cancer, the American Red Cross, the United Way — and pledge to contribute $1 for every mile you walk. You’ll take pride in the fact that you are walking for something beyond yourself.

3. Walk with a friend. If she’s expecting you, you’re more likely to get out of bed on cold winter mornings or skip the cafeteria for a lunchtime walk.

4. Walk for entertainment one day a week. Instead of walking around your neighborhood, walk through the zoo, an art museum, or a shopping mall.

1. Which of the following is NOT the character of walking?

A．Convenient.

B．Gentle.

C．Difficult.

D．Simple.

2. The underlined phrase “drop out” probably means ________.

A．fall behind

B．take part in

C．go in for

D．quit

3. Which of the following is TRUE according to the passage?

A．Walking for a charity can make you continue to walk.

B．You should walk as much as possible for health.

C．Walking with a friend can make you forget hunger.

D．Many women choose walking for exercise because it is cheap.

4. How many women stop walking after they start the walking program?

A．1/5

B．2/5

C．1/2

D．4/5

5. What’s the main idea of the passage?

A．Walking can make you wealthy.

B．Walking can make you healthy.

C．The ways to continue walking in daily life.

D．You can make friends through walking.