1 . 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.

2 . 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.