4 . It was a cool early morning of the winter season. I was excited to start my morning walk. Every day I promised myself that I would start ‘ walking exercise ’ but it never happened. I saw so many people were engaged in this amazing habit but I could never push myself. So that day I was determined to take the golden opportunity!

I got everything ready， my shoes, socks, hand glove, and jacket, etc from the previous night. I didn’t know why 1 felt as if I were going to do some expedition (探险)! I was ready and started walking on the lonely road. The outside temperature seemed to be below 18 degrees. But I enjoyed the fresh air. Probably that day I was the only one who was walking on the road at that time. I think I was too early but anyhow I loved it!

After a few yards were covered, I felt delighted! Huge banyan trees (菩提树) were on both the roadsides. It was so calm and quiet all around except randomly the chirping (鸟鸣) sound of the little birds was repeated in the air. On one side of the road, a small pond was there. Since it was my first walking exercise, I thought to take a little rest just near the bank of the river and then continue. The sun was moving closer to the horizon scattering colors to the sky.

As the sky started shining brightly with beautiful yellow and red light like every day before the sunrise, I left that place and ended my journey furthermore. I thought to myself that the next day I would increase my exercise a little more. I turned and leisurely walked down towards my home.

Ever since joining China’s fitness craze, singer and composer Liu Genghong     1     (do) well for himself in terms of his social media following. In recent news, Liu’s workout livestream on Douyin has taken the internet     2     storm. Data shows that his Douyin account has gained more than 10 million followers in the past month.

Best known as the father of Puff (his daughter’s nickname),     3     participated in the variety show Where Are We Going, Dad?, the buff celebrity makes his enthusiasm for fitness known by     4     (public) showing his muscles. He even trains his celebrity friends Jay Chou.

In his livestreams, Liu and his wife appear     5     (energy), friendly, happy and super fit. They exercise and dance to up-beat songs while explaining and showing their moves, often     6     (encourage) those to participate from their own living rooms.

Although Liu’s dance moves look simple, they are often too intense for his audience     7     (follow). The main reason for this is Liu’s carefully     8     (choose) playlist: Jay Chou songs often serve as his background music. One of his most-watched fitness routines is set to ‘Herbalist Manual’(《本草纲目》)from Jay Chou’s album. One netizen joked. “I want to slap (拍)my leg whenever I hear     9     song now. ”

Some netizens admitted to switching their fitness idol Pamela Reif to Liu, with some even calling     10     (them) ‘Liu Genghong boys or girls. ’

8 . The Importance of Getting Kids to Be Active

Everyone knows that kids should be physically active and need to exercise regularly to be physically fit.     1    , regular physical activity is considered by most experts to be an important part of a healthy lifestyle. However, that doesn’t mean every child needs to spend four or five hours a day exercising.

How Much Exercise Do Kids Need?

It is recommended that kids should be physically active for at least 60 minutes per day.     2    . For example, if your eight-year-old played soccer for 20 minutes during PE at school and then played basketball with his friends for 40 minutes after school, he would meet the recommendation of 60 minutes of physical activity for that day.

Exercise and Calories

    3    . It can help them build self-respect, sleep better, have more energy, and reduce depression. And as most people know, along with a healthy diet, regular exercise is the best way to lose weight and prevent childhood obesity (肥胖). Since your child is not likely to get his exercise using exercise equipment, it can be hard to always tell how many calories he is burning while exercising.     4    , as long as your child is getting his 60 minutes or more of physical activity each day and maintaining a healthy diet.

Youth Exercise and Fitness

Remember that kids, even teens, don’t usually stick with exercise programs.     5    . Instead, kids do better with lifestyle exercise programs, such as active free play and organized team sports.

9 . According to a review of studies, running just a mile a day five or six days a week can vastly improve your health.     1     That’s less than an hour a week for most people, even beginners, in their aerobic workouts.

The Mayo Clinic reviewed studies published in PubMed since 2000 that included at least 500 runners and spent five years following to analyze the relationship between running and health.     2     Runners who ran five to six miles a week weighed less. They also had a lower risk of obesity than people who ran fewer than five miles a week or not at all. That’s not all. Non-runners were more likely to have high blood pressure, diabetes (糖尿病) and certain forms of cancer.     3    

In addition, evidence suggests there should be a maximum number of miles. Dr. Carl J. Lavie, lead author of the review, told that running hard for more than about an hour every day could slightly increase someone’s risks for heart problems, as well as for running-related injuries and disabilities.

    4     Changing the routine suddenly will unavoidably cause bad effects on health. If you want to be faster and competitive, you can still keep up your mileage.     5     You should also watch out for common running injuries as well as overtraining. If you begin to frequently injure yourself, that’s a sign you may be running too much. And it’s clear you can still get remarkable health benefits at decreased mileage.

History has been written by Eileen Gu, and not only once. In just 24 hours, the Chinese teenage skier swept three medals,     1     (include) two golds, in three events at her first X-Games — a feat accomplished by no rookie in the event’s 25-year history.

Just about one year before the Winter Olympic Games in Beijing, the 17-year-old rising star has fixed her eyes     2     winning golds on home snow and     3     will be no surprise that Gu makes the next Chinese sports icon if she could continue such great momentum.

Speaking fluent Mandarin and English, the California-born girl switched     4     (nation) from the US to China, her mother’s home country, in 2019, which allowed her     5     (represent) China in international     6     (compete) since then.

One reason to make the decision is no doubt her “deep connection” with China. “When I was a child, many people called me a Beijing girl because they said I speak Mandarin with a strong Beijing accent,” Gu said in     7     interview with Xinhua recently. “Every time I went to China, no matter to Beijing or Shanghai, I got a feeling like back home.”

But she has one greater ambition as a Chinese skier: to encourage more people in China to get to know and participate in the sport     8     may not be so popular in the country before.

    9     makes a professional athlete also a top student in the classroom? Gu concluded that her secrets are “passion, focus and balance.”

“I’m not skiing just for the Olympic Games. I’m skiing for my passion for the sport. I started skiing at a young age because I love the feeling of snow.     10     when you do the things you have passion for can you put all your heart into that,” said Gu.