4 . I used to be fit. But _____ a mounting list of injuries, the most active workout I do these days is _____ in front of the TV. But when I _____ a big European study on the benefits of chair yoga in the newspaper, I made up my mind to try it. Chair yoga _____ poses like twists and bends that are changed to be done while sitting on a chair.

I choose a chair yoga video on YouTube. The 10-minute _____ is a combination of slow movements every day. In each _____ my body remembers all that yoga I used to do 15 years ago. That isn’t to _____ it’s not challenging. And _____ I probably couldn’t get through a regular yoga class anymore, this way I still get to experience some of the sense of focus and _____ of being in that yoga   “flow”. Because it doesn’t need too much _____ I can even do it in that _____ dead time in the evenings when I’m too worn out to work but I can’t settle into a TV show because my kid isn’t in bed yet.

Chair yoga probably isn’t going to turn me into a _____ gym girl, but I notice that my neck and shoulders— _____ sore from staring at a computer too much—become less tight, and it’s also useful for helping my _____. It’s almost like mentally changing the channel—even for such a short period of time. It _____ my brain-from a state of great anger to one of just breathing. I’ll take it.

5 . Health and fitness help a person live a good and healthy life. Often due to various pressures, we tend to ignore our health.     1     It is the fitness level of our body that helps us fight these diseases.

    2     We need to be fit to have a healthy body. Similarly, if we are healthy, we shall naturally be attracted towards maintaining the fitness of our body. Health is the state of our body at a given time we may not have any disease but still have a weak body, which is ready to be targeted by viruses.     3     This does not definitely mean that we are not healthy. It means the fitness level is not in accordance with our age and the climatic conditions we live in.

It is important for everyone to devote some time to health and fitness. There are different levels of exercises for different age groups and we must do them according to our own health and age. Regular exercise stops our muscles from contracting and improves our energy levels as well.     4    

Additionally, it is important to relax our body. We should have at least six to eight hours of sleep every day. It helps in improving our immune system and protects us against diseases.     5     This in turn. gives us new goals of health and fitness.

7 . Science shows that stretching us essential after exercise. Stretching lengthens and mobilizes the connective tissue around your muscle. What’s more, stretching helps your blood flow and even relieves your stress.     1    

You could feel sick. You won’t be surprised to know that when you exercise, you raise your heart rate for a period of time. While it’s great to get that blood flowing, it’s just as important to get your heart rate back to a normal level after the workout is over.     2     As your heart is beating faster and your body temperature is higher, you could pass out or feel sick if you stop too fast. Stretching after physical activity allows a gradual decrease at the end of the episode.

Your muscles will likely become stiffer and sorer. When you exercise your muscles, it produces lactic acid (乳酸), which is actually what causes your muscles to become sore. When you rest between periods of exercise, your body naturally breaks down that lactic acid. Is there one thing that helps your body get rid of that lactic acid?    3     Stretching helps you distribute oxygen throughout your body, which can reduce lactic acid production and rid your muscles of any accumulation of lactic acid.

    4     Flexibility is closely related to injury risk. Poor flexibility will cause you to have muscles that get tired quicker and joints that are more likely to suffer from injury. Besides, your weakened range of motion will lead to less blood and nutrients to your joints.     5     Sticking to stretching exercise after physical activity can hopefully improve your flexibility.

Physical activity does the body good, and there’s growing evidence that it helps the brain too. Researchers in the Netherlands report that children who get more exercise, whether at school or on their own,     1     to have higher GPAs and better scores on standardized tests. In a     2     of 14 studies that looked at physical activity and academic     3    , investigators found that the more children moved, the better their grades were in school,     4     in the basic subjects of math, English and reading.

The data will certainly fuel the ongoing debate over whether physical education classes should be cut as schools struggle to     5     on smaller budgets. The arguments against physical education have included concerns that gym time may be taking away from study time. With standardized test scores in the U.S.    6     in recent years, some administrators believe students need to spend more time in the classroom instead of on the playground. But as these findings show, exercise and academics may not be     7     exclusive. Physical activity can improve blood     8     to the brain, fueling memory, attention and creativity, which are     9     to learning. And exercise releases hormones that can improve     10     and relieve stress, which can also help learning. So while it may seem as if kids are just exercising their bodies when they are running around, they may actually be exercising their brains as well.

9 . Which is the Right Fitness Pathway for You?

At our gym, we offer several fitness pathways catering to (满足)different needs and goals. Let’s explore each option in more detail:

Gym Welcome

Price: Free

Session duration: Up to 25 minutes

This pathway is ideal for members who are new to a gym environment. During this session, our aim is to familiarize you with all our facilities and services. You will learn about the key health and safety aspects of the gym and understand how to use the fitness equipment effectively. Additionally, you’ll have the opportunity to speak with a member of our staff who can provide exercise advice to help you get started on your fitness journey.

Personal Program

Price: Free

Session duration: Up to 55 minutes

The Personal Program pathway is suitable for everyone, especially those who are new to the gym. This program is designed to meet your individual needs, ensuring a more effective workout. The length of the program can be tailored(专门定制)according to your requirements. Once the program is complete, you can choose to renew it or explore other program options offered by our gym. Please note that personal programs are limited to one program per member every 12 weeks.

Personal Training

Price: £45 per session

Buy five sessions for the price of four at £180.

Session duration: 60 minutes

Group Personal Training

Price:

-Two-person personal training session: £60

-Three-person personal training session:£75

-Five four-person personal training sessions: £240

-Five five-person personal training sessions: £330

How to book

If you would like to book or have any questions about the sessions on this page, please speak to a member of staff. This can also be done via email at fitness@sport.cam.ac.uk.