1 . We start to lose muscle mass from age 30, but it’s never too late to improve it. If you do, it can help with balance, reduce your risk of falls, increase bone density, which will help guard against osteoporosis (骨质疏松症), and benefit heart health too.
Start small. Don’t go crazy — you’ll end up doing yourself a damage. There’s no need to go to the gym and lift dumbbells or kettlebells.
Set a goal. What do you want to achieve? Do you want to lose a few kilos, get fitter, look more toned, or improve muscle mass for health purposes? Or maybe it’s all of those. To lose weight, do more cardiovascular (心血管的) exercise, such as brisking walking, cycling or running.
Pack the protein.
| A．Have a plan |
| B．Clear your problem |
| C．Building strength isn’t all about getting physical |
| D．You particularly need to take in food rich in protein |
| E．In fact, they may make you more likely to be injured |
| F．Another plus is that you’ll look stronger and feel more confident |
| G．If you’re looking mainly to build strength, do more resistance training |
2 . Pilates (普拉提), yoga and the running machine get all the attention when it comes to popular ways to keep fit. There is, however, a more humble exercise that might not be so attractive, but has all the benefits—walking.
Certified fitness professional Jolynn Jaekel explains, "What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.”
A recent report detailed the health benefits of walking. The report found that walking regularly to fulfill (执行,履行) the 150 minutes of moderate (适度的) physical exercise every week, recommended by the UK's chief medical officer, could save 37, 000 lives each year.
Scientists at Lawrence Berkeley National Laboratory in California found that quick walking reduced the risk of heart disease more effectively than running. They observed participants aged between 18 and 80 over a six-year period and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4. 5%. And there is even more good news: 30 minutes of quick walking over five days could help you sleep easily, according to research by Oregon State University. The study by the university showed that walking helped participants sleep better and feel more alert during the day.
The sooner you get started, the sooner you'll notice the differences in your mind and body. So, go out for your 30-minute walk in a nearby park or green space.
1. What does the underlined word "humble" probably mean in the first paragraph?| A．relaxing | B．plain |
| C．popular | D．active |
| A．It's loved by people of all ages. |
| B．It's much healthier than running. |
| C．It's becoming more and more popular. |
| D．It's a money-saving physical exercise. |
| A．Walking helps people with sleep problems. |
| B．Walking contributes to curing heart disease. |
| C．Walking is better than running in some cases. |
| D．Walking 150 minutes per week can save lives. |
| A．Lifestyle | B．Comment |
| C．Education | D．Science |
