1 . It is not as simple as opening the door and hitting the track in winter. There are a few things you can do to ensure you are getting the most out of your run, and, importantly, not doing more harm than good.

Warm up, cool down

    1     Your muscles need some time to warm up when it's cold, so take it easy when you set off and do a few stretches （伸展）once you're finished.

Drink water

You might not feel hot, but that's because sweat evaporates （蒸发）more quickly into the chilly, dry air. So be sure to drink water before, during and after cold-weather workouts.     2     A belt bottle conveniently attaches to your waist so you don't have to carry it and can have a drink whenever you feel like it・

    3    

Running in cotton is a bad idea. Wear thin, breathable layers of synthetic （合成 的)）clothing that help protect you from the wind and snow, but still let out heat and moisture （水分）.Thirty percent of your body heat escapes through your hands and forty percent through your head. Wear a hat, or beanie （无边小便帽）, and gloves so your circulatory system can distribute warm blood to the rest of your body.     4    

Run into the wind

    5     . Obviously, it will be an easier passage home with some extra help from Mother Nature. But, more importantly, you won't have the wind in your face for the second half of your run, when you are more likely to be sweating and catch a chill.

A．Dress right

B．Keep warm.

C．Don't go too fast, too soon

D．Start and finish in the same way.

E．Don't wait to drink water until you feel thirsty.

F．Head out into the wind and come home with it at your back

G．On really cold days, wear a mask or scarf over your mouth to protect your face.

2 . Don’t you just love ice skating every winter? I am sure that since winter is approaching, your skates are set to come out, just waiting to be used. Impress your friends with your new trick on how to ice-skate backwards with the help of these tips.

Stand straight

The first thing that you need to do is, stand straight.     1     , if you feel that you are falling backwards. Don’t worry; this happens to all.

Confidence is what you need

The most important step while learning how to skate backwards, is having enough confidence in yourself and in what you are doing. How can you achieve this? By practice. One of the important ice skating tips and techniques is that if you feel that you are losing your balance, then scissor（做剪式运动）your skates.     2     .

Maintain speed

Try sculling（滑）with one skate while rolling in a straight line with the other.    3     . Now bring the skate which you are using to scull, and then again, repeat the same process. Make sure that you put most of your weight on the skate which is moving straight and not the one with which you are sculling.

Now, try the same thing using the other foot.

    4     .

Once you are confident that you can scull with either foot, the next thing that you have to do is increase your speed. Try some of your own tricks now. Scull with either foot or with both at the same time.

Scull and be aware

While you keep one foot straight, keep sculling with the other. You can do that with both feet at the same time.     5     , but don’t get so involved that you don’t see where you are going. If you are not watching your back, you might just bang against something or someone.

A．That is, keep pushing yourself backwards with an outwards stroke（滑动）

B．While going backwards, just get used to the feeling of moving backwards

C．Keep practicing this till you are confident about it

D．Increase your speed now

E．One must be brave enough to learn to ice-skate backwards

F．Concentrate on what you are doing

G．Just put your chin up and slightly bend your knees

3 . Before there was the written word, there was the language of dance. Dance expresses love and hate, joy and sorrow, life and death, and everything else in between.

    1    We dance from Florida to Alaska, from north to south and sea to sea. We dance at weddings, birthdays, office parties and just to fill the time.

“I adore dancing,” says Lester Bridges, the owner of a dance studio in Iowa. “I can’t imagine doing anything else with my life.” Bridges runs dance classes for all ages. “Teaching dance is wonderful.     2    It’s great to watch them. For many of them, it’s a way of meeting people and having a social life.”

    3    “I can tell you about one young couple,” says Bridges. “They’re learning to do traditional dances. They arrive at the class in low spirits and they leave with a smile.     4    ”

So, do we dance in order to make ourselves feel better, calmer, healthier? Andrea Hillier says, “Dance, like the pattern of a beating heart, is life. Even after all these years, I want to get better and better.    5     I find it hard to stop! Dancing reminds me I’m alive.”

A．So why do we dance?

B．Dance in the U.S. is everywhere.

C．If you like dancing outdoors, come to America.

D．My older students say it makes them feel young.

E．I keep practicing even when I’m extremely tired.

F．Dancing seems to change their feeling completely.

G．They stayed up all night long singing and dancing.

4 . If you are already making the time to exercise, it is good indeed! With such busy lives, it can be hard to try and find the time to work out.     1     Working out in the morning provides additional benefits beyond being physically fit.

Your productivity is improved. Exercising makes you more awake and ready to handle whatever is ahead of you for the day.     2    

Your metabolism(新陈代谢) gets a head start.     3     If you work out in the mornings, then you will be getting the calorie(卡路里) burning benefits for the whole day, not in your sleep.

    4     Studies found that people who woke up early for exercise slept better than those who exercised in the evening. Exercise energizes you, so it is more difficult to relax and have a peaceful sleep when you are very excited.

    5     If you work out bright and early in the morning, you will be more likely to stick to healthy food choices throughout the day. Who would want to ruin their good workout by eating junk food? You will want to continue to focus on positive choices.

There are a lot of benefits to working out, especially in the mornings. Set your alarm clock an hour early and push yourself to work out! You will feel energized all day long.

A．You will stick to your diet.

B．Your quality of sleep improves.

C．You prefer healthy food to fast food.

D．There is no reason you should exercise in the morning.

E．You can keep your head clear for 4-10 hours after exercise.

F．After you exercise, you continue to burn calories throughout the day.

G．If you are planning to do exercise regularly, or you’re doing it now, then listen up!

5 . “Plogging” is a new fitness trend (趋势). It is a combination of “jogging” and the Swedish phrase “plocka upp”, meaning “pick up”. It encourages people to stop while out on jogs to pick up litter.     1    .

Started in Sweden around 2016, plogging is now going global.     2    To advocate plogging, Swedish fitness app Lifesum allows people to record their plogging lime and track their plogging activity as part of the workout choices. According to the app, a typical user will bum 288 calories in 30 minutes of plogging, which is more or less the same as what’s burned off while jogging.

Like other fitness trends, there are plenty of plogging pictures and videos online.     3     Ploggers take plastic bags along with them so they can store the collected litter they find along their route (路线). Many ploggers are surprised to see just how much trash is in parks and along running trails. They even show off their bags of trash online.

Plogging is a great way to encourage people to make a difference in their local environment.     4    All you need for it is a bag for trash and it empowers everyone to help create cleaner, greener and more beautiful communities.

    5     Anyone can do it. You can do it by yourself, with n friend or even in a large group. And it is a challenge you can truly feel good about. Why not give it a go?

A．They clearly show what this trend looks like.

B．Plogging is suitable for all ages and fitness levels.

C．If you’re not a runner, biking or walking works too.

D．It is appealing because it is simple and meaningful.

E．More and more runners are turning their jogs into plogs.

F．So it adds the idea of environmental protection to the sport.

G．Plogging isn’t the first fitness trend to connect sports with a good cause.

6 . Most of us lead unhealthy lives; we spend far too much sitting down. If in addition we are careless about our diets, our bodies soon become loose and fatty and our systems slow moving.

    1    I am thinking of such features of modern city life as pollution, noise, rushed meals and stress. But keeping fit is a way to reduce the effects of these evils. The usual suggestion to a person who is looking for a way to keep fit is to take up some sport or other. While it is true that every weekend you will find people playing football and hockey in the local park, they are outnumbered a hundred to one by the people who are simply watching them.

For those who do not particularly enjoy competitive sports—    2    —there are such separate activities as cycling, walking, jogging and swimming. What often happens though is that you do them in such a leisurely way, so slowly, that it is doubtful if you are doing yourself much good, except for the fact that you have at least managed to get up out of your armchair.

Even after you have found a way for keeping in shape, through sport or gymnastics,    3    , because, according to the experts, you must also master the art of complete mental and physical relaxation.     4    Yoga, as practiced in the West, is the most widely known and popular of the systems for achieving the necessary state of relaxation. It seems ironical (讽刺性的), though, that as our lives have improved in a material sense we have found it increasingly necessary to go back to forms of activity—    5    —which were the natural way of life of our forefathers.

A．be active and practise Yoga

B．There are some aspects of our unhealthy lives that we cannot avoid.

C．and it is especially difficult to do so if you are not good at them

D．physical effort on the one hand and relaxation on the other

E．they spent most of the time out of doors

F．you are still only half way to good health

G．It has to do with deep breathing, emptying your mind of all thoughts, meditation, and so on.

7 . Reasons Why Physical Education is Important in School

Are you looking for information about the importance of physical education in schools and why it should be emphasized? Do you want a healthy active lifestyle for your kids? Then this article can help you convince your kids that exercising and participation especially in school PE classes are important.

● It's a link to good health.

    1     It's only in physical education classrooms that students learn the value of taking care of themselves through proper healthy eating and regular exercise.

●It's preventive measure against diseases.

    2     Without any forms of diet management and control with the numerous processed foods students intake every day, a student's health can easily be at risk of many diseases. Physical education in schools is a preventive measure to teach students the value of regular exercise.

●    3    

Physical health allows students to function even better in classrooms. A good cardiovascular(心血管的) system developing from regular exercise promotes excellent blood and oxygen circulation. This means more nutrients circulate throughout the body which includes the brain. This circulation produces longer attention time during classes allowing longer concentration and better absorption.

● It builds self-esteem

Students who are active in physical activities like basketball, volleyball and running are more confident with themselves according to most social school studies.     4     In school, the physical education program introduces these sport activities to students allowing them to make choices of which sport areas they want to get involved in.

●    5    

Most physical education programs are holistic. The program allows students to interact together to a common goal, that is, to win and excel physically. It not only brings out the competitive sides of students working with both body and mind but also promotes sportsmanship.

●It promotes a physically active lifestyle.

The purpose of physical education is to instill(逐渐灌输) in students, at an early age, the value of self-preservation and choosing a lifestyle that is good for both the mind and body.

A．Physical education plays a vital role in students' development and growth.

B．It's a program for muscle strength and fitness.

C．It's probably because of the dedication made to a sport that brings out the best in students.

D．It develops cooperation, teamwork and sportsmanship.

E．The value of physical fitness cannot be overstated too much.

F．It promotes academic learning.

G．Many doctors today agree that obesity is a serious health risk.

8 . Advantages of playing badminton

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（协调）.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 disease.    3    .Your body will be better defended against enlarged arteries（动脉）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.

A．You can even grow stronger and more attractive

B．Playing the game,you can make your heart stronger

C．To people of different ages it is also an easy light exercise

D．It is important to drink plenty of water when playing the sport

E．You can find a badminton court in public parks or some gyms

F．They provide chances for you to meet friends,or other people with similar interests

G．Of course,one of the most welcome benefits of playing badminton is always quick weight loss

9 . Summer is the season to dive into new activities and relax. And right now is the time to make sure that you’re ready for the great outdoors, the holiday planning and travel, and the bathing suit beach days.

If you want to lose weight before summer, concentrate on dropping no more than a pound or two a week.     1    And when you trouble yourself, sooner or later you’re going to gain it back. Operate on a 500-calorie-a-day deficit (亏损).     2     So if you cut 500 calories a day for seven days straight, you’ll lose a pound a week right there.

Operating at a decrease of 500 calories a day should involve both eating less and moving more. For example, you could consume 300 fewer calories and bum 50 extra per day.

Include both healthy eating and exercise in your weight-loss plan, and break the 500-calorie goal into small groups to make it more reachable.     3    

To cut 100 calories:     4     Have vegetable pizza instead of pepperoni (意大利辣香肠). Use our Nutritional Needs Calculator to determine how many daily calories you should consume in order to lose, gain, or maintain your healthy goal weight. Once you’ve reached your goal, recalculate your nutritional needs for keeping extra weight off all summer long.

To burn 100 calories: spend 15 minutes biking.     5     Spend 5 minutes gardening. Keep on exercising at least 30 minutes daily a week. Reading food labels and counting calories or writing down what and when you eat can give you more control as well.

A．Here are some simple ways to get there.

B．Walk or run one mile.

C．A pound is 3,500 calories.

D．It is okay to have some snacks between your meals.

E．You should always make sure you get a lot of sleep.

F．Anything more than that usually means you’re troubling yourself.

G．Eat a chicken breast without the skin.

10 . Swimming, cycling, jogging, skiing, dancing, walking or any of dozens of other activities can help your heart.    1     Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to having a healthier heart. Here are some tips for exercise success.

●Choose activities that are fun and add variety. Develop several activities that you can enjoy.    2    

●Wear comfortable, properly fitted shoes and comfortable, loose-fitting clothing appropriate for the weather and the activity.

●Find a convenient time and place to do activities.    3     If you miss an exercise opportunity, work activity into your day another way.

●Use music to keep yourself entertained.

●    4     Decide what kind of support you need. Do you want them to remind you to exercise? Exercise with you regularly or occasionally? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Ask your family members, friends or co-workers for help.

●Don’t overdo it, especially at first. You can slowly increase the time and intensity (强度) of your activities as you become more fit.    5    

●Keep a record of your activities. Reward yourself at times. Nothing will inspire you more than success!

A．Try to make it a habit, but be flexible.

B．They all cause you to feel warm and breathe heavily without being out of breath.

C．Be an active role model for your children.

D．That way, exercise will never seem boring.

E．If you are overweight or have a high risk of heart disease, see your doctor for medical advice before exercising.

F．Surround yourself with supportive people.

G．Gradually, work up to exercising on most days of the week for 30-60 minutes.