You already know the fact that regular exercise is important for controlling weight and     1     (avoid)a variety of health conditions. But it can also improve your academic     2    (perform). And. if you’re a distance learning student, you may miss out on some of the opportunities for physical activity afforded to more traditional students who routinely walk around campus. But it’s well worth the effort     3     (put) the schedule exercise into practice.

The study, which     4    (publish) in the Journal of Medicine & Science, describes physical activity as     5     vigorous movement that produces sweat and heavy breathing. Mike McKenzie found that students who studied over three hours per day were 3. 5 times     6    (likely) to be exercisers. Over a decade ago, McKenzie     7     (say) researchers discovered a link     8     exercise and focus in children.

More recently, another study by Johnson reveals that even short ”microbursts“ of physical activity throughout the day can have positive effects. Jennifer tells that sitting for long periods of time,     9    college students tend to do, can have a negative health effect. In addition, the study found that five-minute bouts of walking every hour had a positive impact on mood, tiredness, and hunger at the end of a day. This may be     10    (particular)beneficial to students who also work a full-time job and study in the evening and nighttime hours.

2 . 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.

4 . 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.

5 . One of the presents in my house this Christmas was a late 18th-century volume of the Encyclopaedia Britannica (大英百科全书). It is a window into the discoveries and thinking of the time. The encyclopaedia is an entertaining reminder of how _______ some of our current truths are bound to be. Certainties in areas we haven’t yet understood will look just as ridiculous as some of these in centuries to come. And one of those we are still remarkably _______ is the effect of food and exercise on our bodies. We’re surrounded by confident _______ on how to eat, how to avoid or reverse obesity (肥胖), and yet the advice seems pointless while the world gets fatter. Much of what we think we know is a pile of assumptions rather than _______ .

Our confusion is the theme of Spoon-Fed, a book by one of Britain’s leading nutrition researchers, Tim Spector of King’s College London. Its subtitle is: “Why almost everything we’ve been told about food is wrong.” It is a call for us to _______ more.

One by one Spector offers answers to recent food _______. Coffee can save our lives, he says. Three to four cups a day reduces the risk of heart disease and may cut the risk of death by 8 per cent. Butter does not damage our hearts, Spector argues, and salt is vital. Eggs have gone “from heroes to villains and back again”. Don’t say no to all red meat on _______ grounds; occasional small quantities of high-quality unprocessed meat provide important vitamins and iron and are “probably good for you“. Exercise is so good for longevity and happiness that it should be considered our No 1 drug, but the one thing for which it’s _______ useless is losing weight. Vitamin pills are a multibillion-pound industry with almost no proven _______ but which can cause real harm. Even vitamin D, which Spector used to study and believe in, he now _______.

Spector also offers more than a set of currently _______ tips. The science of nutrition has not been solved by him, as he would be the first to admit. His most _______ point is that there is no one size that fits all. Our bodies are complex, and our reactions are _______: yet nobody wants to pay for the research that might explain why.

Some combination of food choices, genes, environment and the chemical reactions generated by our microbiome — the unique microbe (微生物的) combinations in our body ― yes different _______ for each of us, leaving some lean and two thirds of us too fat. This is the territory Spector wants to explore further and which might just allow us to _______ the global trend to obesity, with all the risks we’ve witnessed this year.

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.

7 . Are you sitting more than ever?     1     You’re probably sitting while reading this. Sometimes you sit when you are driving or attending a meeting. Other times you sit when you engage yourself in watching a movie or playing computer games. That’s undoubtedly a lot of sitting. The fact is, the amount of time spent sitting has increased over time.     2    

We know sitting too much is bad, and most of us naturally feel a little guilty after a long-time TV watching.     3     A study on nearly 8,000 adults suggests that there’s a direct relationship between the time spent sitting and our risk of early death of any cause. As the total sitting time increases, so does the risk of early death.

“Sit less, move more” is what the Heart Association encourages us to do.     4     It is like telling someone to just ”exercise“ without telling them how. Exercise guidelines are always more practical. For example, the Center for Disease Control recommends adults do exercise for two hours and 30 minutes every week, plus muscle strengthening activities two or more days a week. We need similar guidelines for sitting.

    5     “It would probably be like, for every 30 continuous minutes of sitting, stand up and move or walk for five minutes at a quick pace,” Diaz, the lead researcher said, adding that the study has put us a step closer to the satisfying guidelines. But more researches are needed to confirm their approach.

9 . As an ordinary senior school student, I’ve discovered a wonderful way to _________ life with a positive attitude — my daily bicycle rides. Riding my bike has become more than just a fun activity. It’s like a little _________ that has taught me important lessons about staying positive, facing challenges and being _________.

When I get on my bike and ride around familiar streets, it feels like I’m on a small quest. It’s not just about reaching a(n)_________; it’s about enjoying the ride itself. Cycling has turned into a kind of teacher, helping me understand the _________ of practice and having a can-do spirit. One of the coolest things I’ve learned is about not giving up when things get hard. You know, when I’m trying to pedal up a steep hill, it’s hard! But guess what? Even when my legs feel super tired, I keep going and do not give up, till I reach the _________. Life is kind of like that too. When I have a challenging task or any problems in my studies, I remember those steep hills. I know if I keep trying, I can _________ anything.

Another thing that cycling has taught me is to be ready for surprises. The road isn’t always _________. Sometimes there are bumps, and you have to ride around them. When something is wrong with my bike, I do not _________. I try to find a solution. Life’s a bit like that too. It’s not always easy, but being flexible and staying positive helps me rise to the challenge and handle __________ problems.

The most important part, though, is how cycling makes me feel happy and __________. The wind in my hair and the rhythm of pedaling makes everything seem OK. It’s like a secret power — no matter what’s going on, it keeps me happy, lets me __________ my batteries, and lets me come back feeling __________.

In the end, my daily bike rides have become more than just a way to get around. They’ve become a(n) __________ for how I want to live my life. Cycling has shown me that being positive, facing challenges with __________, and keeping an optimistic attitude can turn the life journey into a fantastic adventure. So, here’s to more bike rides and more fun!

10 . With the weather warming up, the desire to kick-start a new fitness routine is very real. But after months locked indoors, you may feel as though you’re lack of exercise.     1     Working out with your partner can be a great way to boost inspiration. Here are our top tips for an exercise routine that’s built to last.

Pick something you both love.

If you love Pilates but your partner is all about lifting heavy weights, working out together might seem like an impossible task. While you can both stick to the activities you love,     2     Pick an activity you both love, or work towards a fitness goal together, like completing a fun run or half marathon.

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Getting sweaty doesn’t sound like the most comfortable of activities, but there are things you can do to make it as enjoyable as possible. Invest in active wear that not only feels good but looks good, too. Dressing in workout gear that you’re excited about can make the difference on days when motivation might be lacking.

    4    It is ideal for wearing during sport or heavy-duty outdoor activities. It’s sweat resistant, with a dry-touch formula, while still offering UVA and UVB coverage.

Be supportive and have fun.

Trying a new outdoor fitness route, or running in front of strangers along the sand, can be a little discouraging, even if you’re doing it with the one you love,     5     Motivate each other to get out of bed on days and remind each other that you’re not working out just for looks. Getting your body moving has long-term benefits that far outweigh what can be seen from the outside.

And remember to have fun: trying something new is tricky but finding something you both love and enjoy means you’ll have a healthy habit for life.