2 . If you have watched the amazing Beijing 2022 Winter Olympics, chances are that you have fallen in love with some winter sports and you’re already making sure your equipment is ready for them.     1     However, there’s another element to get ready for the slopes (坡)—your body. Even if you exercise regularly, skiing, snowshoeing or skating challenges your muscles in ways other activities don’t.

    2     Your metabolism (新陈代谢) increases to warm you up. Your heart and lungs also need to work harder to warm air before it enters your body. Depending on the sport, certain muscles may also be used more frequently compared to activities in other seasons. The good news is that most winter sports involve heart endurance (耐力), muscle strength and muscle endurance.     3    

But there are still some other things to think about. Skiing and snowboarding are great winter sports that provide a total body workout.     4     As anyone who has spent time skiing or snowboarding can prove, after a long day on the slopes, the body becomes extremely tired.     5     To avoid this, you need to take some time to strengthen your body and improve endurance. Before the winter season, a regular exercise program should include exercises that get the blood running while challenging the entire body, such as stair climbing or running. The intensity should vary from 20—45 minutes at least 3 to 5 days a week. As winter nears, adding a cardio (有氧的) workout longer in duration but lower in intensity can help increase endurance.

3 . For a long time, sports have been viewed as a way to stay healthy and in shape, but their importance goes much further.

From a social standpoint, sports are a powerful tool that brings people together and creates a sense of community.     1     As an international student, playing pick-up basketball at the gym was the fastest and easiest way to make friends.

As a student, I had very challenging classes and occasionally had to deal with bad homework or midterm grades. I learned that I am not always going to get the results that I want, but no matter what, I have to persevere and not give up.     2    

In addition to that, exercising is a great way to get out of the stressful college life that is all about homework, presentations, and group projects.     3     I personally think that I would go crazy without going to the gym at least three times a week.

The reason most students do not play sports is because they feel lazy about it and don't have the energy for it.     4     As a matter of fact, exercise pumps more oxygen through your blood and makes your entire system more active.

    5     Besides just being fun, sports can help you perform better in school, relax more and worry less, deal with setbacks, work better with others and increase your energy.

4 . Water jogging is a workout method where people get into the water and copy the movement of jogging. This workout routine relies on the resistance of moving inside water to build up muscles and increase endurance (耐力).     1     This is because it is considered very effective at burning food energy.

When people attempt this workout method, it is usually important to be floating in the water at a depth that doesn’t allow the feet to touch. The tenseness of the body while doing the exercise can make it difficult to remain floating, so most people use some tools. The main devices are belts that keep people floating at an exact depth so that they are submerged (淹没) shoulder level.     2    

Water jogging can potentially be useful for almost anybody, but many of the people who try this exercise method are attempting to recover from injuries. It is considered particularly good in this situation for a lot of reasons.     3     Being removed from the effects of gravity can allow for movements that don’t put as much strain on the body, especially in the joints.

    4     For example, some movements have increased resistance underwater, including any movements of the arms. When running on the ground, there is no significant resistance against the arms, but water jogging can potentially allow a person to build up muscles in that area.

Sometimes water jogging can be very difficult for people who are just starting out.     5     To deal with the issue of boredom, some people may find ways to change the workout by mixing in different levels of intensity (强度). This can potentially decrease the sense of boredom.

5 . What is the best sport for your body type?

Just because someone has dreamt of playing football from childhood does not mean it is the best sport for him or her. Finding the sport your body is best suited to can make a big difference to how much you enjoy it and how good at it you are.

A person with an ectomorph body type is tall and slim with little fat or muscle. This person has narrow shoulders and hips, and thin arms and legs. Ectomorphs have difficulty putting on weight because of a fast metabolism (新陈代谢).     1     . What suits ectomorphs is endurance sports. Marathon running, swimming, and football are excellent choices for them.     2     , basketball may also be a great option.

Mesomorph body types are the typical image of an athlete. Their arms and legs are muscular and they have broad shoulders and narrow hips. Mesomorphs can put on or lose weight easily and build muscle quickly.     3     . Possibilities range from weightlifting and boxing to cycling for shorter distances.

A person who is an endomorph naturally carries more body fat. They are often short, with a high waist, and well developed upper arms and thighs.     4     , they can be very good at power sports because of their larger mass. This body type is not suited for agility (敏捷) and speed, but strength activities like wresting or powerlifting can be a great fit.

It is important to note that the three body types are extremes. No one is 100% ectomorph or completely endomorph.     5     . Another key point is that diet and environment also contribute to athletic ability and genetics plays a large part. And the most important thing is to choose a sport you enjoy.

7 . If you have an uphill hike, you may be worried about how your body will hold up over mile after mile. There are a few things you can do to keep the experience from being a painful one.    1    

Uphill climbing requires hard work from your hamstrings. These powerful leg muscles work overtime. And if you'll be carrying a backpack, your upper body also plays a big part.    2     Besides, you'll need arm and shoulder strength to get your pack on and off.

Depending on the length of the hike you're planning, you might increase your training.    3     If your hike will be very steep, you might add some stair sets to your workout. You can do these at home or go to a facility like a stadium that has a lot of stairs for extended climbs.

    4     If you've been jogging for twenty minutes, try alternating one day of longer jogging with a hilly hike while wearing a backpack. If you've been walking for your exercise, alternate longer walks with walks that include hills.

As with any workout program, the key is to keep at it.    5     Chances are that once you get moving, you'll be more interested in keeping on until you finish. And if you find that you don't want to do it, keep your goal in mind.

8 . 4 Memory Exercises Proven to Keep Your Brain Sharp

Play a new sport

    1     Athletic activities that motivate your mind and body, such as yoga, golf, or tennis, have been linked to improved brain function and energy levels.     2     And then study up on the rules and procedures. If you can't make it to a gym, log on to these free brain games you have never tried.

Challenge your fine-motor (精细运动) skills

Learning a sport or enrolling in a new class, mastering an activity that requires considerable hand-eye coordination can keep your brain active and healthy. Pick up a new hobby that requires you to use your hands, such as knitting, painting, or assembling a jigsaw puzzle. Even better, chew gum while you do it.    3    

Memorize phone numbers

Even a short bra in-training session can make a big difference for your memory. By challenging your brain with memorization puzzles, experts believe you can protect your brain cells and strengthen the connections between them,     4     Ashraf Al, MD, recommends dividing each 10-digit number into three sections; for example, 801 555 8372 is much easier to remember than 8015558372.

Create a memorial phrase

Making a memorial device is one perfect way to store an important rule, fact, or to-do list in your memory bank. Some are acronyms (首字母缩略词), such as RICE, (Rest, Ice, Compression, and Elevation), a first-aid treatment for injuries.    5     You can use “spring forward, fall back,” as a reminder to reset your clock twice a year. The next time you need to memorize something in a hurry, come up with a clever acronym or sentence for it.

9 . Have you ever started a fitness program and then quit?     1    . Many people start fitness programs, but they may stop when they get bored, they don’t enjoy it or results come too slowly. Here are four tips to help you stay motivated.

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week.     2    .   A long-term goal might be to complete a 5k walk.

2.     3    

If it’s hard to find time for exercise, don’t fall back on excuses. Plan workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Take a walk during a break at work.

3. Put it on paper

    4    . Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts and progress can help you work toward your goals and remind you that you’re making progress.

4. Be flexible

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break.     5    .

10 . What is cross country running? Cross country is an outdoor endurance (耐久性) sport that can be mentally challenging and fun.     1     You’re not only putting one foot in front of the other; you’re also thinking ahead to barriers and changes in the trail or course.

    2     However, before you begin training and racing, you should be aware of potential injuries and how to avoid them. How can you prevent cross country running injuries? The best ways for outdoor runners to stay healthy include the following running tips:

Stretch daily. For all runners and athletes, a regular stretching routine is an important part of conditioning.     3    

Warm up and cool down. Muscles and tendons (跟腱) are less likely to overstretch or tear if they’ve been properly prepared for running and racing. High-intensity workouts require more prep and post-workout cool down than low-impact activities.

Wear the right shoes. Make sure your shoes fit properly and that they are neither too tight-fitting nor too loose.     4    

Eat and drink enough. Competitive distance runners like to keep their weight low. However, consuming too few calories can harm your body, especially if you’re a girl or woman subject to eating disorders.     5     It’s effective to prevent injury and heat illness. Remember that especially in full sun or in humid regions of the state, you particularly tend to have heat stroke. Drink plenty of water before and after running.