2 . Why play sports? You might say “to get exercise” and you would be right. To have fun? That's true, too. But there's more.     1     According to the Women's Sports Foundation, girls who play sports get a lot more than just fit.

Girls who play sports do better in school. You might think that athletics will take up all your study time.     2     Exercise improves learning, memory, and concentration, which can give active girls an advantage in the classroom.

Girls who play sports learn teamwork and goal-setting skills.     3     When working with coaches, trainers , and teammates to win games and achieve goals, you're learning how to be successful. Those skills will serve you well at work and in family life.

Sports are good for a girl's health. In addition to being fit and keeping a healthy weight, girls who play sports are also less likely to smoke. And later in life, girls who exercise are less likely to get breast cancer or osteoporosis(骨质疏松症).

Playing sports improves self-confidence.     4     Why? It builds confidence when you know you can practice, improve, and achieve your goals. Sports are also a feel-good activity because they help girls get in shape, keep a healthy weight, and make new friends.

    5     Playing sports can reduce stress and help you feel a little happier. How? The brain chemicals leased during exercise improve a person's mood. Friends are another mood-lifter. And being in a team creates tight bonds between friends. It's good to know your teammates will support you-both on and off the field!

3 . Teenagers' fitness is now a major concern and physical exercise is very important.     1     Exercise makes your body strong and helps you to keep the right body weight. Sports scientists offer the following advice to teenagers.     2     Then you can design a programme that will help you become healthier.

    3     “Overweight” means that the person gets very little exercise and often has a serious weight problem.“Inactive” means that the person does not join in many physical activities, but is not seriously overweight. “Active” refers to people who participate in sports and other physical activities, but do not have a high fitness level.

According to experts, overweight teenagers should work out to keep healthy. Ride a bike, play volleyball or basketball for a while, and go for a twenty minute walk each day. All these will help to burn calories. Inactive teenagers should do similar activities, but add some bending and stretching exercises, such as push-ups and sit-ups, starting with twenty of each a day. Inactive people can take a little more exercise than overweight people because their bodies are stronger.     4    

Experts also suggest one hour a week or more on running and other forms of intensive exercises, together with fifteen minutes a day spent on stretching and bending activities.     5     Some weight-training and other body-strengthening exercises could also be planned in the programme in order to increase people's strength and safety.

5 . We are taught from childhood that warming up is a must in preparation for any exercise. It allows us to prepare our muscles for the strain（拉力）we are about to place on them and prevent injury.    1    These all prepare for an effective workout.

    2    It prevents dizziness, helps return the heart rate back to normal and prevents chronic venous insufficiency（CVI）. Also known as "blood pooling", CVI occurs when the blood in blood vessels（血管）expands during prolonged exercise, making it difficult for it to return to the heart from the legs.

According to many health and fitness instructors, the total cool-down period should last 3 to 10 minutes, or until you are ready to stop.    3    For example, if you have been working your legs, you will need to do lower body stretches or a slow walk. There are many helpful tutorials online.

The best way to measure whether you have cooled down effectively is purely based on common sense—if you feel your heart rate has reduced, that's enough. There is no research to prove stretching after a session will help reduce pain, but if you feel it helps, do so.    4    

Cooling down methods, including foam rollers, a sports massage or dry needling, are worth investigating.    5    If the pain is there the next day, consult your doctor, and, more importantly, warm up more thoroughly next time.

6 . Shooting down an ice-covered track, a bobsled can go faster than 80 miles an hour.     1     The answer is a combination of athletics and science.

At the start of a race, the crews push their sled, building up speed before they jump in for the ride. For months before the race, the crew members have built up explosive power in their legs. That means doing a lot of jumps, and sprints. It also means pushing heavy sleds! The push is the crew's only chance to add speed.     2    

The design of the sled's runners (滑板) reduces their friction with the ice.     3     They may not melt enough ice fora fast ride. Runners that are too rounded may become too warm, softening the ice and slowing the sled down.

    4     The rules state that all runners must be made of the same type of steel, and crews may polish them using only approved materials. Before each race, officials check the temperature of the runners. Runners may not be more than a few degrees warmer than the ice.     5    

But remember the sled must not be too fast — the crew still needs to be able to reach the bottom safely.

7 . When you prepare to go mountain biking, there are a few things to keep in mind.

    1    Work out whether you plan on taking exciting trips far off the beaten path or riding on more standard trails, and whether you want to complete long-distance mountain journeys or shorter ones.

The next step is to make sure you have a good understanding of the International Mountain Bicycling Association’s Rules of the Trail.    2     First, make sure to only ride on open trails. This means staying away from private property, closed roads, and especially wilderness areas. Be considerate of others who are using the same paths as you, be they mountain bikers, horseback riders, or mountain climbers. If the path is narrow, slow your bike or walk it to give your fellow travelers room.

The third step is to make sure you have a bike that is appropriate for the type of riding you plan to do.     3     Don’t be afraid to shop around quite a bit—after all, this is something you’ll be spending quite some time on, and a bad fit can make for a lot of suffering down the trail. The type of bike you choose is entirely dependent on the style of mountain biking you wish to pursue, so think it through carefully.

Finally, get gear together for your trip and choose some trails. Always make sure you are entirely self-sufficient on the trail.     4     It is also important to carry a sturdy helmet, and any tools or supplies you’ll need to do quick repairs or changes if the weather turns.    5    

Just remember, this isn’t a competition—unless of course you’re racing—so just stick to what you find fun, and take it all at your own pace. Happy trails!

8 . Playing badminton can be a fantastic sport.     1     What's more, playing badminton has many health benefits for your entire body.

Build a strong body

You get to run up and down the court. You jump up high and bend down low when playing. Your movement has to be flexible, with good hand-eye coordination. The movements give your legs good exercise. At the same time, swinging the racket exercises your arms, shoulders, stomach and back. Before you know it, your entire body will benefit from better coordination.     2    

Have a good heart

Playing badminton can actually lower your blood pressure, and reduce your chances of heart diseases.     3     Your body will be better defended against enlarged arteries that can cause deadly heart attacks. Whether you are suffering from high blood pressure or simply trying it, playing badminton is a great sport.

Enjoy a colorful social life

Gyms often host leagues, tournaments, and parties.     4     So don't just watch a television program about losing fat. Get out there and socialize in an organized badminton league.

Make a slim figure

    5     Hundreds of unwanted fat can be burned off with all of the physical movements involved with the sport. Whether you are on the sand at the local beach, or inside a gym , playing badminton can be an enjoyable weight loss exercise.

9 . Sometimes it’s hard to find time to exercise. But in fact, whether you’re on the road, at work, or at home, you can always find a few more ways to work out.     1     Just train yourself to find ways to fit in a little fitness, and you’ll soon gain the rewards.

    2     When you go to the store, park far away from the door so you can enjoy a nice walk on your way to the shop. While you’re shopping, look for ways to turn it into a quick workout. If you’re shopping on your own, avoid depending on your cart, and try to keep your pace up.

Any time you find yourself with something heavy in your hands, lift it. This works with canned food, grocery bags, backpacks, and anything the least bit heavy.     3     If you prefer, raise your arm over your head and lower your hand behind your head repeatedly. Playing with kids and pets is also a great way to get a workout. The same goes for dancing, skating, and games like tennis, ping pong, basketball, and softball.     4     Join them! You’ll get a surprising workout and have a lot of fun at the same time.

    5     You can do such moving across the room. If you’re near a wall, try a wall sit with your back pressed against the wall and your legs bent. Stay in that position as long as you can. Do this every day and you’ll develop real strength.

10 . It's the start of a new year, when your fitness goals are set and you engage in the challenge.     1     Their standards of “too big” are not even achievable in their lifetime, let alone a few months of training, which brings my tips.

Set realistic goals! The process of building muscle is an absolutely slow one that requires strong will to gain. Consistently causing protein synthesis （合成）in specific muscle fibers will allow muscle to develop. However, all individuals are not equal in the process.    2     Gaining muscle will happen quickly to a new gym-goer, but take a long time for someone that has been training for years.

Stick to specific training for the goals you set to achieve.     3    This will require you to restrict the diet, and it will prevent you gaining muscle. Diet reflects the training load. The training reflects your goals. It's like swimming upstream, think strong, fast and flexible. If you are running a marathon, the goals are different and train accordingly!

    4     Fat has taken some time to develop, so it will not be lost overnight. Allow the hormonal triggers （生理诱因）in the body to work more efficiently to regulate volume of food. Taking out additional sugars is one of the most important steps to regulate volumes of food to switch off desire for food.

Once a goal is reached, do not go back to what you did before. When people finish their transformation, the hormone profile is very weak to fat deposition （沉积）。Every training session should be a step toward a lasting transformation, with a diet improving the level of exercise.     5