1 . Jumping rope is popular but we tend to ignore (忽视) its benefits.     1     A study found that college men who spent 10 minutes jumping rope daily for six weeks improved their cardiovascular (心血管的) fitness just as much as college men who spent thirty minutes jogging for the same time. Here are some benefits of jumping rope.

    2    

Since most of your major muscles are working when you jump rope, the exercise creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories. It burns more calories than any other exercises, such as jogging, cycling and swimming.

Improves coordination (协调)

Jumping rope requires good coordination, especially as you advance to more skilled moves.     3     It improves coordination by requiring several body parts to communicate in order to complete one movement. The feet must jump in time with the wrists turning in order to create a continuous jumping motion.

Reduces injury risk

With your improved coordination from jumping rope, you’ll be less likely to get hurt either during exercise or in daily activities.     4     As a result, you are more agile (灵活的) and your body awareness is improved greatly. This guarantees fewer injuries.

Improves heart health

Since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health. Jumping rope can increase your VO₂ Max (最大摄氧量), the measure of the maximum amount of oxygen a person can breathe during exercise. The higher someone’s VO₂ max, the more cardiovascular endurance (耐受力) they have.

Jumping rope gives us a full-body workout with just one piece of equipment and one move.     5     Jump to some music, or take your rope to a nearby park to enjoy the fun.

A．Burns calories

B．Improves muscles

C．It benefits us not only physically but also mentally.

D．You can quickly swing the rope twice within each jump.

E．It may even be more effective than other forms of exercise.

F．Jumping rope forces you to move your upper and lower body together.

G．So jumping rope helps you stay calm, clear and focused in everything you do.

2 . Maybe you plan to ring in 2023 with a new resolve to lose weight, exercise more, not sweat the small stuff. And maybe these resolutions sound familiar — maybe just like the ones you made a year ago! So how can you ensure that your determination to get healthier in 2023 sticks?    1    

Dream big. Want to compete in a marathon or triathlon? Lose 50 pounds or just enough to fit into clothes you once loved? With perseverance (毅力), encouragement, and support, you can do it.     2    Many will cheer you on. Some will be happy to help in practical ways, such as by training with you or taking on tasks you normally handle in order to free up your time.

    3    Any time you fail to make a change, consider it a step toward your goal. Why? Because each sincere attempt represents a lesson learned. When you hit a snag (碰钉子), take a moment to think about what did and didn’t work. Maybe you took on too big a challenge?     4    

Give thanks for what you do. Set your sights on finishing that marathon,not on running it. If you compete to complete, you’ll be a winner even if you wind up walking as much as you run. With exercise — and so many other goals we set — you’ll benefit even when doing less than you’d like to do.     5    If your goal for Tuesday is a 30-minute workout at the gym, but you only squeeze (挤出) in 10 minutes, feel grateful for that. It’s enough. Maybe tomorrow will be better.

A．Learn from the failures.

B．Avoid repeating past failures.

C．Any activity is always better than none.

D．An ambitious aim often inspires others to help you.

E．Try the following tips to help you create long-lasting change.

F．Having a solid system can help you stay motivated and accountable.

G．If so, change into a less ambitious challenge, or break the big one into tinier steps.

4 . Most people think that regular (有规律的) exercise does health wonders for people, but what exactly are its health benefits (益处)?

To start with, research suggests regular exercise can help make people’s body strong. It helps cut down on the number of different diseases people face each year. Regular exercise throughout the year helps the working quality of people’s heart become better and lower blood pressure. During exercise, people’s heart must work harder so that it can make blood go throughout the body. This extra effort makes it grow stronger over the long term. At the same time, as little as 30 minutes per day can help to lower blood pressure. It helps move away things that are all linked to having high blood pressure.

Exercise has a good effect on people’s mind and spirit too. If you are suffering from stress and sadness, regular gentle exercise is one way to improve your full sense of happiness. The way that exercise improves people’s mental state is by moving away the bad effect of stress that swims into their bodies, helping them find deep calm.

Some studies even show that exercise keeps people’s skin fit. Exercise helps keep skin cells alive and healthy by increasing blood flow. Blood carries oxygen and nutrients to working cells throughout the body, including the skin. In addition to providing oxygen, blood flow also helps carry away waste products. You can think of it just like cleaning your skin from the inside.

However, we should know that when suffering from an illness, try not to finish all your plan for exercise. The body needs time to recover. Strong exercise can be harmful to the immune system (免疫系统) when it is already under pressure. Instead, take a gentle walk when falling ill to help recovery.

So, now you know the benefits of exercise and how to do it properly. What are you waiting for?

1. Why does the writer raise a question in paragraph 1?

A．To describe the writer.	B．To introduce the topic.
C．To develop a new idea.	D．To show the writer’s doubt.

2. What’s the benefit of regular exercise in paragraph 2?

A．It builds a strong body.	B．It causes the spread of diseases.
C．It influences the mind and body.	D．It plays a role in skin cleaning.

3. How does exercise improve people’s mental state according to the text?

A．By moving away waste in blood.	B．By helping them find deep calm.
C．By making them get close to stress.	D．By cleaning the skin from the inside.

4. What’s the best title for the text?

A．The Benefits of Regular Exercise	B．A Study on Living Happily
C．The Method of Being Strong	D．Tips on Doing Regular Exercise

10 . Yesterday, my daughter had to go to work earlier than usual. Since the gym where I work out is not far from her ___________, I decided to take her to work and then go to the gym.

At quite an earlier hour, the gym was ___________ full of men and women of all ages, working out. I ___________ go to the gym at this early hour, and was ___________ to see so many people. It seems that many go to the gym before going to ___________. Some want to lose weight, others want to ___________ their body, and a great number of people like to build their muscles (肌肉). I know how difficult it is for most people to start exercising. Most people know it is good for their body, ___________ they are too lazy to go to the gym, ___________ in the morning. They ___________ to spend an extra hour in bed before starting their ____________. In the afternoon, they are too ____________ after work, and want to stay at home or go out to meet friends.

If you’re one of them, you need to overcome (克服) your ____________. If you ____________ going to the gym and exercising, you will start to ____________ it. This usually ____________ when you see you’re losing weight, that your body is getting into a better shape, and that you feel stronger.

It is the same in every other area of life. Everything becomes easier if you have great motivation.

1.

A．house

B．garage

C．office

D．yard

2.

A．already

B．still

C．even

D．just

3.

A．usually

B．sometimes

C．only

D．seldom

4.

A．happy

B．surprised

C．excited

D．satisfied

5.

A．hospital

B．bed

C．work

D．school

6.

A．shape

B．protect

C．check

D．change

7.

A．and

B．but

C．then

D．thus

8.

A．actually

B．simply

C．especially

D．generally

9.

A．need

B．have

C．prefer

D．expect

10.

A．day

B．plan

C．trip

D．business

11.

A．worried

B．bored

C．anxious

D．tired

12.

A．quietness

B．loneliness

C．darkness

D．laziness

13.

A．practice

B．keep

C．forget

D．consider

14.

A．take

B．survive

C．get

D．like

15.

A．improves

B．happens

C．finishes

D．exists