Build Up Your Health Actively

Student Council

2 . Walking is seriously underestimated. Walking is so simple that nearly everyone can do it.     1    , from supporting a healthy immune system to boosting your metabolism (新陈代谢) to strengthening your joints, muscles, and bones — not to mention it’s amazing for stress relief and enjoying a little ‘me time’. But one of walking’s biggest (and often forgotten) benefits is weight loss.     2    

Ultimately, walking every day is one of the best ways to target belly fat. As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much. That’s because regular walking can help improve your body’s response to insulin (胰岛素),     3    

Walking every day along with a healthy diet can result in weight loss.

However, don’t expect to lose weight if you’re only walking casually. The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system (心肺系统).     4     For example, if you live in a flat area, find some steps or hills to climb every now and then to ensure you’re body doesn’t get too used it.

    5     In order to lose weight you need to reduce calories. Basically, to lose one pound a week, you’ll need to either burn around 3,500 calories each week, or eat 3,500 fewer calories. Better still, though, is that you can do a bit of both to achieve that goal.

5 . In the early 1970s, the boogie board (趴板冲浪) was born. So was Charlotte Gumbrell’s _________ for riding the waves. Fifty years later, Gumbrell is still at it, as the _________ member of the Newcomers Club of San Dieguito’s Boogie Board group.

Gumbrell, 95, is among a group of about two-dozen women who _________ up to three times a week for board surfing _________ in the San Diego area. The rest of the women who _________ gather are in their 70s and 80s.

“I always _________ better with my brain when I go boogie boarding. I’m sure this sport _________,” said Gumbrell. “Every year I say this is going to be my last year out there, but then I just _________ going.”

Recently, about 20 members of the group arrived for a _________ session of rides on 6-to 8-foot waves at Fletcher Cove. Whenever a __________ would catch a wave, the others cheered with __________. And as they rode into shore, __________ on their bellies, there was always at least one member standing nearby to help them __________.

It’s more than just a sport. Member Pam Shelter __________ the group about six years ago. She had bodysurfing in her younger years and __________ coming back to the sport in a more social way that has introduced her to many new __________ friends. “I never go out __________. In the others I find safety and __________. That’s what makes it interesting,” Shelter said.

Carol German, here for nearly 15 years, said she most enjoys the __________ she’s found among her fellow boogie boarders. “We have so much __________ out there,” German said. “If somebody catches a wave, everybody laughs and celebrates.”

6 . Winter sports are constantly evolving and new sports activities are regularly being created. This makes sure your next holiday in the snow is an unforgettable experience.

The snowbike — a cross between a bicycle and skis — guarantees pure fun and a unique skiing experience for snow fans above six. Snowbikes can be used on well-cared-for slopes (斜坡) and riders navigate the slopes with the additional help of short foot skis. And it can be ridden without the rider having previous experience.

There is no other winter sport that gets you closer to nature. Due to the truly unaffected character of the slopes, snow and weather conditions have to be taken into special consideration when freeriding. Therefore, it is very important to be accompanied by a professional guide who knows the skiing area inside out and who is able to correctly assess the weather conditions.

Snowshoeing is the perfect activity for those who want to explore the untouched winter landscape. The snowshoes distribute the weight of the person carrying them over a larger area so that the feet only sink lightly into the snow. Handling snowshoes is easy and does not require any previous experience: Simply fasten your snowshoes, pick up your sticks and off you go!

Snowtubing is an activity for winter fans of all ages and involves sliding down a snowtubing slope in a rubber tire. Snowtubing tracks are often located close to a ski lift. This gives the tuber the opportunity to immediately go back up the mountain after the ride. The activity is the perfect and fun end to a day of skiing.

8 . Koch’s Favorite Fitness Apps

People spent money on gym memberships. But according to fitness and tech reporter Peter Koch, 67 percent of them never went. It may be wise then to try a fitness app, many of which are more cost-effective than going to a health club.

Aaptiv

Aaptiv allows users to choose from a variety of different workouts, including stretching classes, yoga classes，boxing and weightlifting, according to Koch. It also provides guided audio(音频) workouts, so there’s no reason to look at a phone screen, he says.

Nike + Run Club

Nike + Run Club doesn’t just track and log your runs with a GPS, Koch says, it also provides audio— guided runs. “I’m a runner myself since high school, and the one thing I see among inexperienced runners is that they tend to go out and run roughly the same distance at roughly the same pace every time,” Koch says. “It’s easy to understand why their fitness might plateau or they might lose interest over time.”

Fitbod

“What’s really interesting about Fitbod is that it uses AI, or artificial intelligence,” explains Koch. “Every time you hit the weights,” he says, “it’s not only guiding you step by step through each exercise—including the weight, number of sets and reps— but it also takes your performance from that day and uses it to adjust your plan going forward for upcoming sessions.”

Keelo

Keelo is considered a smart program, meaning the app adjusts according to users’ progress. The app centers on high-intensity interval training, looks at users’ exercise history and adjust each workout accordingly, says Koch. “That’s a huge aspect of these newer training apps,” he says. “They use this artificial intelligence.”