2 . As we age, even if we’re healthy, the heart just isn’t as efficient in processing oxygen as it used to be. In most people the first signs show up in their 50s or early 60s. And among people who don’t exercise, the changes can start even sooner.

“Think of a rubber band. In the beginning, it is flexible, but put it in a drawer for 20 years and it will become dry and easily broken,” says Dr. Ben Levine, a heart specialist at the University of Texas. That’s what happens to the heart. Fortunately for those in midlife, Levine is finding that even if you haven’t been an enthusiastic exerciser, getting in shape now may help improve your aging heart.

Levine and his research team selected volunteers aged between 45 and 64 who did not exercise much but were otherwise healthy. Participants were randomly divided into two groups. The first group participated in a program of nonaerobic (无氧) exercise—balance training and weight training—three times a week. The second group did high-intensity aerobic exercise under the guidance of a trainer for four or more days a week. After two years, the second group saw remarkable improvements in heart health.

“We took these 50-year-old hearts and turned the clock back to 30-or 35-year-old hearts,” says Levine. “And the reason they got so much stronger and fitter was that their hearts could now fill a lot better and pump (泵送) a lot more blood during exercise.” But the hearts of those who participated in less intense exercise didn’t change, he says.

“The sweet spot in life to start exercising, if you haven’t already, is in late middle age when the heart still has flexibility,” Levine says. “We put healthy 70-year-olds through a yearlong exercise training program, and nothing happened to them at all.”

Dr. Nieca Goldberg, a spokeswoman for the American Heart Association, says Levine’s findings are a great start. But the study was small and needs to be repeated with far larger groups of people to determine exactly which aspects of an exercise routine make the biggest difference.

3 . The benefits of regular exercise are well documented but there’s a new bonus to add to the ever-growing list. New researchers found that middle-aged women who were physically fit could be nearly 90 percent less likely to develop dementia in later life, and as they did, it came on a decade later than less sporty women.

Lead researcher Dr. Helena Horder, of the University of Gothenburg in Sweden, said : "These findings are exciting because it’s possible that improving people's cardiovascular （心血管的）fitness in middle age could delay or even prevent them from developing dementia. "

For the study, 191 women with an average age of 50 took a bicycle exercise test until they were exhausted to measure their peak （最大值的） cardiovascular capacity. The average peak workload was measured at 103 watts.

A total of 40 women met the criteria for a high fitness level, or 120 watts or higher. A total of 92 women were in the medium fitness category; and 59 women were in the low fitness category, defined as a peak workload of 80 watts or less, or having their exercise tests stopped because of high blood pressure, chest pain or other cardiovascular problems.

These women were then tested for dementia six times over the following four decades. During that time, 44 of the women developed dementia. Five percent of the highly fit women developed dementia, compared to 25 percent of the women with medium fitness and 32 percent of the women with low fitness.

"However, this study does not show cause and effect between cardiovascular fitness and dementia, it only shows an association. More research is needed to see if improved fitness could have a positive effect on the risk of dementia and also to look at when during a lifetime a high fitness level is most important. " She also admitted that a relatively small number of women were studied, all of whom were form Sweden, so the results might not be applicable to other groups.

5 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

Despite being 75 years old, Chai Tixia’s expertise in Jianzi is truly impressive. With quick kicks, he effortlessly sends the Jianzi into the air and gracefully guides it to land    1     (gentle) on his head.

Jianzi,    2     game that dates back to the Han Dynasty, is surprisingly simple: players must keep the Jianzi in the air,    3     (use) any part of their body except their hands and arms. However, to master this game    4     (require) a lot of practice.

While enjoyed throughout China, Jianzi     5     (describe) by Chai as an important aspect of hutong culture. The narrow alleyways, situated within Beijing’s inner city, provide the setting for the game’s    6     (popular). Each mormning, Chai and his fellow hutong residents gather for their shared passion for Jianzi.

Chai’s spirited matches with his neighbors have a big audience     7     (draw) to the artistry and excitement of the game. The onlookers who watch them playing with great athleticism are amazed at     8     Chai and his fellow players can achieve.

Having practiced Jianzi for over 30 years, Chai cherishes the physical and social     9     (benefit) the game brings. Engaging in lively matches with his neighbors energizes his body, enhances his flexibility,     10     promotes unity within the community. Through Jianzi, Chai harvests not only health but a sense of belonging and friendship.

Wing Chun is a southern Chinese kung fu style descends from Shaolin Kung Fu. It has the distinction of having been founded by two women, Ng Mui and Yim Wing-chun.

The Wing Chun style is known for placing     1     (emphasize) on technique rather than strength. This style also calls for practitioners to stay relaxed while     2    (fight), allowing them to achieve a kind of softness or flexibility. This relaxed flexibility gives Wing Chun fighter     3     special kind of strength that allows them to bend, not break, just like bamboo.   

Legend has it that Wing Chun founder Ng Mui was living at Shaolin Temple     4     it was attacked and destroyed by Qing dynasty forcers. Surviving the attack, she escaped     5     the border area between Yunnan and Sichuan. There she met a young woman     6     (name)Yim Wing-chun, who     7     (final) became one of her top students. She taught Yim an improved version of Shaolin Kung Fu, known as Wing Chun now. This new martial art     8     (spread) and grown into different branches over the past two hundred years.

Ip Man, featured in the eponymous (同名的) hit films,     9    (be) a notable practitioner of Wing Chun style martial arts. He also taught the Wing Chun style to his student, Bruce Lee, who would go on to act in the beloved Hong Kong kung fu movies     10     helped make Chinese martial arts famous around the world.

10 . Many people lead busy lives and think they barely have time to work out every day.     1     They are short workouts that often involve high-intensity(高强度的)exercises. Here we explore some reasons to do micro workouts.

Require Less of a Time Commitment

Committing to exercising for a certain amount of time per week can be difficult, especially when you do not have the time or motivation to work out for an extended period. Microworkouts are good alternatives. They take up only 10 to 30 minutes of your day. Many people spend much longer scrolling through social media each day.     2    

Make Scheduling Workouts Easier

It can be challenging to commit the time needed to exercise every day,but it can also be hard to fit a workout into a tight schedule. However, a study suggests that it may be possible.     3     For example, walking your dog, using the stairs, parking farther away from adestination, or walking during your lunch break are all ways you can try.

Need No Equipment

Investing in expensive home gym equipment can be a real burden. When you decide to domicro workouts, though, you don’t need a bunch of equipment.     4     For example, you may choose to do steps on your stairs, run on the spot, or even do some star jumps. Since youcan choose what type of workout you’d prefer to do, it means that you can exercise wheneveryou please.

    5     Now that you know all about micro workouts, you can add them to your day.Get as creative as you please and think about the types of movements that suit you. You neverknow-it might just boost your health and wellness.