1 . As is often the case, it is human nature to lead a sedentary(久坐的)lifestyle and most of us are so involved in our busy schedules that we don't even notice our bad habits. Many worry about the right time or "right age" to start working out.
Master your mind. Most people argue that they are too tired or old to start exercising. Doing so is much easier than trying to change the busy lifestyle. Change your mindset and be more confident in improving your health.
Easy does it. Once you have chosen a fitness program, start slowly and increase it in stages. Begin with just a few minutes of gentle exercises and stretches.
Always warm up. Always remember to warm up your muscles before exercising. Gentle warm-ups will reduce your risk of injury, aches and pains, and increase blood circulation and flexibility.
Cool down. When you finish your routine, you need to cool your muscles and let your heart rate slow gradually.
A.Don't overload your body. |
B.Never ignore your potentials. |
C.Tell your body to be more active and say, "I can do it." |
D.However, nobody cares about what you have done for them. |
E.Go next to some mild activity such as walking, jogging or cycling. |
F.Cooling down will help your body to return to its pre-exercise level. |
G.But it's never too late for them to start exercising and all they need is enough determination. |
2 . Benefits of Sports
Taking exercise is a physical, mental and social adventure. It’s a great way for children to take a break from study and release extra energy. It also helps them lead fuller and happier lives as regular sports have proven to improve general well-being.
Children who participate in sports might also benefit from the social aspect, feeling part of a group, building up leadership and responsibility.
There is no shortage of reasons to find a sport to take part in. Are you ready to go? Pick one and get moving!
A.It’s not just your body that benefits from sports. |
B.Therefore, playing sports is going to make you more fit. |
C.Football players work on speed while track athletes train through longer runs. |
D.Among these, learning how to work as a team is the most important advantage. |
E.But remember, a child’s self-worth should not be judged by victory or loss. |
F.If you play group sports, you’ll be part of a team that takes direction from a coach. |
G.The physical benefits of doing sports are probably the most obvious. |
3 . Water skiing
Water skiing is an exciting water sport that can be a ton of fun. You will get to have a happy and joyful adventure every time you go out on the water.
For your first time water skiing, you may want to either take a lesson from an expert or find a friend that has experience and is willing to teach you.
A.It’s no hard task to learn. |
B.It takes a little patience to learn. |
C.Of course, no one can water ski alone. |
D.Once prepared, a skier can start the game on his own. |
E.You will also need a water skiing cable and a life jacket. |
F.Before you start water skiing, there are a few supplies you’ll need. |
G.Of your two helpers, you need one to drive the boat and one to observe. |
4 . One major reason Americans don’t get enough exercise is that they feel they don’t have enough time. It can be difficult to squeeze in the 75 minutes of aerobic (有氧的) exercise per week that federal guidelines recommend.
In a new analysis of 14 studies, researchers tracked deaths among more than 232,000 people from the U.S., Denmark, the U.K. and China over at least five years, and compared the findings with people’s self-reports about how much they ran. People who said they ran any amount were less likely to die than those who didn’t run at all.
The analysis is the latest to illustrate the benefits of running on the human body. It’s what we evolved (进化) to do.
A.People may no longer hunt wild animals for their next meal. |
B.The physical demands of running affect our body in a beneficial way. |
C.Some people run to prevent disease, and others run because it makes them feel better. |
D.Runners were 27% less likely to die for any reason, compared with nonrunners. |
E.But researchers point out, to infer something like that, they need the whole population measured. |
F.But new research suggests people may be able to get life-lengthening benefits by running for far less time. |
G.The good news is that running more than 50 minutes per week wasn’t linked to additional protections against dying. |
5 . Humans were made for walking. With our upright posture and strong leg muscles, our bodies were actually designed with walking in mind which makes it such perfect exercise. It’s kind to our bodies and great for our waistlines.
Maybe you already love to walk, but you’re getting tired of tracing the same old route day after day, or maybe you’re new to walking and aren’t sure how to get started.
If making friends and socializing is your goal, call up your friends and schedule walks with them.
From the benefits to your heart to your overall happiness, walking is just plain good for you.
A.Headed to a new city? |
B.This month, pick up a map and start walking. |
C.Ask your friends where they like to walk and just go there. |
D.Either way, it's time to accept the idea of walking with a purpose. |
E.And best of all, it’s a great way to see new things and meet new people! |
F.Recently, science has proved that walking is good for your body shape. |
G.If you're after walking alone, ask about local hikes that get you out of town and into the countryside. |
6 . We’ve all been there: Just when you’re getting used to your new workout routine, suddenly your knee is killing you.
You’re always sore (酸疼).
The best thing about noticing these symptoms (症状)?
A.You’re constantly tired or emotional. |
B.Yes, you’ve over-worked yourself into an injury. |
C.Fortunately, recovery is simple — just take it easy for a few days! |
D.That’s one of the best ways to judge your readiness to exercise. |
E.Sure, a bit of muscle soreness after some workout is totally normal. |
F.It’s much easier to relax and check heart rate than it is to recover from an injury. |
G.Doing the same activity over and over without proper recovery is going to cause injury. |
7 . Staying fit while indoors
During this special time, it’s a good idea to do some indoor exercises. Exercising has many benefits.
Run in place
Start by kicking your feet behind you as you run. Then, bring your knees up as high as possible when you feel like you’ve warmed up. Start by running in place for five minutes.
Work on mountain climbers.
Start by getting into a standard push-up (俯卧撑) position.
Begin by getting into a plank (平板支撑) position. Then, bend your elbows and lower yourself toward the floor but do not touch the floor. If this is too difficult, bend your knees as you do the push-ups. Start by doing a set of 10, and work your way up to three or four sets.
Tone your legs with squats (深蹲)
To do a squat, stand with your feet hip-width (与臀部同宽) apart. Then bend your legs. Bring your bottom as low as you can. Stand back up and repeat the motion. Work your way up to doing three sets of 20.
A.Try planks (平板支撑) for full body toning (身体紧实) |
B.If you want an added challenge, hold weights while you squat. |
C.Do push-ups to tone your upper body |
D.Then bring your left knee to your chest |
E.If that is too difficult, lower yourself onto your elbows |
F.The hard work will pay off big time |
G.Then, try to run in place for ten minutes |
8 . Why do you run? Different people have different reasons. Whatever your reason is, there’s one thing we can be sure of: Running is much better injury-free. In his book, Dr. Jordan Metzl’s Running Strong, Metzl has the perfect suggestions for enjoying your running without losing your well-being (健康). Here are five must-follow rules for injury-free running:
Train for your level of fitness and your goals.
Don’t run more miles than your body can deal with. If you run for fitness and your goal is about 30 minutes a day, that’s cool. But if you are just starting out,
Wear the right shoes for your feet.
You will hear lots of opinions about whether running shoes really help prevent injury and whether you should even wear them.
Be honest about how much sleep you need and stick to it. The cool runner is the one who wins the race. Sleep will get you there.
Fuel (提供能量) your body right for running and recovery.
Pay attention to pain.
When pain changes the way you run, stop running.
A.Get seven to eight hours of sleep every night. |
B.Try to find out what is going on and treat the pain. |
C.you need to get there slowly. |
D.Running should be seen as fun rather than pain. |
E.It is because of the health benefits, including lowering your risk of disease. |
F.The right running shoes can help correct foot-movement problems that lead to injury. |
G.A good pre-run meal plan is one that keeps you stepping strong. |
9 . Until two weeks ago, sixth graders could be found playing football. Recess(课间休息)was a time to play, learn, and exercise. Then, football was banned for being “too dangerous”. Now you'll find us lying on the grass and wishing for something to fill our time with.
Football is a good source of exercise. The TIME for Kids article, “Fighting Fat in Kids,”talks about different ways to fight obesity(肥胖).
Some people think football is only for boys.
Football helps us learn important things.
Please allow football again at recess.
A.In fact, that's not true. |
B.We will be healthier, stronger kids if you do. |
C.For example, we can learn to solve problems. |
D.Football is a game that everyone can participate in. |
E.These are the basic football rules for school children. |
F.One of the reasons kids get fat is because they don't get enough exercise. |
G.Football is a dangerous sport with injuries happening frequently to the head. |
10 . Running is becoming popular these days. Many people run to keep fit.
•Set right goals
•Wear suitable shoes
Once you’ve decided to try out running, it's time to get yourself new shoes, as the wrong pair can cause foot pain. Wearing the wrong shoes can destroy your workout plan.
•Eat properly before or after a run
Some of you don't eat before or after a workout. Your body needs energy to exercise.
• Run out of the city
If you live in a busy city, running along city streets is the easiest way to get in the miles, but if it's possible, find a less polluted space for your long runs.
A.Fresh air cleans our lungs. |
B.It is a good, inexpensive way to get into shape, |
C.It’s exciting to start running, but don’t set your goals too high. |
D.Another side effect of skipping meals is to make you feel tired. |
E.And not eating properly will affect your mental and physical being, |
F.Therefore, before running, you should go to the shoe store to buy a new pair of running shoes. |
G.Research shows that running in polluted air doesn’t give you the same benefits (好处) as running in clean air. |