Starting exercise
You want to start doing exercise? Congratulations! You have just taken your first step towards a new and improved you!
Most people assume that regular exercise does wonders for the body and mind—but what exactly are its health benefits? To start with, physical activity increases the efficiency of your heart and lungs. During exercise, your heart and lungs must work harder. This extra effort makes them grow stronger over the long term. Moreover, exercise is good for your mental health. Working out can help you reduce stress and get over negative feelings.
Exercise is any activity that gets your body moving. Exercise doesn’t have to mean breaking a sweat at the gym or running a marathon. Any physical activity counts towards improving your health — something is always better than nothing. If you are just starting exercise for the first time, remember to start at a level that is comfortable for you.
Scientists have long known that what you eat can make or break a workout and possibly affect your fitness results. Like cars that run on petrol, your body burns carbohydrates (碳水化合物) for energy. Foods like noodles, rice, fruit and vegetables give your body plenty of carbohydrates to keep up your energy during a long workout. To help your muscles recover and repair themselves after exercise, you need to eat foods rich in protein, such as fish, eggs and milk products.
Choose the right clothing and shoes for the exercise and physical activity you plan to do is also important. To prevent injury, make sure your clothes and footwear are both comfortable and safe. What’s more, remember to warm up before exercising and stretch at the end of your workout.
So, now you know the benefits of exercise and how to do it safely and effectively. What are you waiting for?
Starting exercise | Physical benefits | |
Mental benefits | ||
Starting at a comfortable level | ||
Warm up before and stretch after exercising |
2 .
A.Find another scale. | B.Develop a fitness routine. |
C.Try another workout programme. | D.Wait for the right time to exercise. |
3 . Running is a great form of exercise. However, running under certain conditions can cause a variety of injuries.
The National Running Association recently released the results of its latest survey on common running injuries, as illustrated in the picture on the right. According to the survey results, the most reported cases are related to knee injury and muscle pull, with the former occurring a little less frequently. About a quarter of the respondents say they have had plantar fasciitis, The number of respondents suffering from Achilles tendonitis or shin splints is nearly twice that of those with stress fracture, which is also what fewest respondents report.
There are two main causes of running injury: structural imbalance and training volume. Structural imbalance occurs when a certain muscle group is weak and requires other muscle groups to help. The body adapts to stresses and becomes stronger. This is the basic principle of training. However, if you push too fast or run too far, you can stress the body in such a way that it never has time to fully recover. Training progression and moderation are the keys to avoiding overuse injury.
Here are several ways to avoid running injury.
● Prepare your body for running by walking.
● Understand your body type and be patient.
● Follow a sensible training plan or find a coach.
● Wear the right shoes.
The cause of the injury is not easy to diagnose. For example, a foot problem can cause a problem in the knees or back. Finding and treating the cause of a running injury is the job of a trained doctor. More importantly, listen to your body and recognize the signs of overtraining so that you can avoid running injury.
1. Which group of injuries best fits the blanks numbered ①, ②, ③ and ④ in the picture?A.① knee injury; ② muscle pull; ③ stress fracture; ④ shin splints |
B.① muscle pull; ② knee injury; ③ stress fracture; ④ Achilles tendonitis |
C.① knee injury; ② muscle pull; ③ shin splints; ④ stress fracture |
D.① muscle pull; ② knee injury; ③ Achilles tendonitis; ④ stress fracture |
A.Using some muscles more intensely than others. |
B.Training weak muscles more often than strong ones. |
C.Adapting your body to stresses slowly. |
D.Giving your body little time to recover. |
A.turn to a coach for help | B.consult a trained doctor |
C.understand your body type first | D.wear another pair of running shoes |
A. ancestors B. commanding C. equipment D. financial E. imitating F. inspiration G. intense H. push I. reservations J. restricted K. shaking |
Our lifestyles mean that most of us aren’t using our muscles properly. As small children we squat, crawl and leap around freely, but the older we get, the more
There are around 100 animal movements although beginners start with 25-that work muscles, joints and ligaments as well as improving heart and lung fitness. Zuu needs no
In class, I try a frog squat and a bear crawl. Each movement lasts for 30 seconds (for my benefit-as you get fitter, you keep on for 45 seconds). By the end I’m
A. afford B. attention C. beneficial D. incredibly E. lowers F. memory G. opposite H. priority I. regularly J. schedule K. significant |
How Does Exercise Improve Academic Performance?
You already know that regular exercise is important for controlling weight and avoiding a variety of health conditions. But it can also improve your academic performance. As an expert said, “What we know is that students who exercise
It’s tempting to think you’re so busy that you can’t
Exercise
Exercise also improves academic performance in other ways. 1. Exercise requires time management. Arranging for exercise forces students to also
6 . Winter is a great time to experiment with new sports. The key is to find one that matches your interests and natural abilities. If you like to walk, keep walking—on snowshoes. If you want to try an endurance sport, go for cross-country skiing. Besides, snowboarding is just great fun.
Not satisfied with these? Try downhill skiing, then. Downhill skiing is not as hard as it used to be—shorter, lightweight, curved skis make any beginner feel like an Olympic winner. These newer skis—along with another type of equipment called ski boards, which are even shorter than skis—help you control your speed and body movements.
Consider testing the latest high-tech skis or snowboards? Check with your local sports shops or the rental places at the ski mountains about sample programmes.
You could also try sledding. Use a wood-framed sled with steel runners or a plastic sled to head down a snowy hill. If you prefer ice to snow, think hockey or figure skating.
Runners can also train during the winter in spite of wet or slippery roads. One of the easiest sports around, snowshoeing can be excellent cold-weather cross-training for runners and cyclists—or anyone wanting to take a wintry walk in the woods. Snowshoes are smaller, lighter, and better than ever. If you want to try them out, you may be able to rent a pair for a day at many of the larger outdoor or sporting goods stores.
Whatever sport you choose, don’t rely on a friend for instruction. You wouldn’t let an inexperienced doctor perform a brain operation on you, but why let one teach you to ski or skate? That’s what instructors are for—to help newcomers start out right. Instructors can give you advice about equipment, techniques, safety, and dealing with injuries if they do happen to you.
Above all, if you want to progress, invest your time in learning the basic skills thoroughly. Everything else you do as a skier, boarder, or skater will be built on these first skills.
1. How many different types of sports are mentioned in the FIRST TWO paragraphs?A.Six. | B.Five. | C.Four. | D.Three. |
A.Runners and cyclists cannot train because of the wet or slippery roads in winter. |
B.Downhill skiing used to be more difficult to learn because of the old-fashioned skis. |
C.People cann’t rent snowshoes for a day at their local sports shops or the rental places. |
D.In general, first skills are more important in skiing than in snowboarding or skating. |
A.High school students. | B.Physical educators. |
C.Winter sports lovers. | D.Professional athletes. |
7 . Whether it is tossing the Frisbee (掷飞盘) on the campus or representing your town in the local baseball league, sports remain prevalent in American society.
Athletics begin at a young age. As they learn to walk and talk, kids in America also learn to run, throw and kick. They are
Athletics continue at more
At the professional level, spectator sports have become a staple (重要部分) of American tradition and culture. Families and friends gather around the television or endure hours of
Professional sports in the U.S. are largely
Soccer has
International competition is rare and often considered not as
A.exposed | B.treated | C.devoted | D.attributed |
A.young | B.active | C.hopeful | D.positive |
A.enjoying | B.pushing | C.supporting | D.protecting |
A.For example | B.However | C.Consequently | D.Furthermore |
A.force | B.warn | C.allow | D.advise |
A.sportsmanship | B.curiosity | C.creativity | D.citizenship |
A.friendly | B.amateur | C.competitive | D.international |
A.winners | B.professionals | C.managers | D.rivals |
A.competition | B.traffic | C.labor | D.argument |
A.divided | B.dominated | C.owned | D.followed |
A.entering | B.representing | C.sponsoring | D.occupying |
A.blindly | B.secretly | C.religiously | D.leisurely |
A.attempted | B.refused | C.aimed | D.struggled |
A.decreased | B.remained | C.slowed | D.grown |
A.predictable | B.respectable | C.significant | D.extensive |