1 . A new report presented at a European Society of Cardiology conference finds that people in the habit of climbing stairs had about a 39% lower likelihood of death from heart disease, compared to those who didn’t climb stairs. They also had a lower risk of heart attacks and extended longevity (寿命).

“It was beyond my expectation that such a simple form of exercise can reduce all-cause death,” says study author Dr. Sophie Paddock.

She and her colleagues looked at data from about 480,000 participants, ranging in age from mid-30s to mid-80s — about half were women. Paddock says the findings fit with a body of evidence pointing to the benefits of moderate-intensity exercise.

So, how much stair climbing is enough? One study found climbing six to ten flights (台阶) a day was linked to a reduced risk of premature death. And another study found climbing more than five flights a day lowered the risk of cardiovascular (心血管的) disease by 20%.

To calculate this, researchers analyzed participants’ risk of heart disease based on factors including blood pressure, smoking history, and family history. Participants filled out questionnaires about their lifestyle and exercise habits including stair climbing. Over the course of 12 years, the stair climbers were less likely to have heart disease. Notably, people who stopped climbing stairs during this time saw their risk rise. It’s a reminder that in order to benefit from exercise, you’ve got to keep doing it.

The benefits can kick in pretty quickly. A review published earlier this year found a minimum of four to eight weeks are needed to start improving your cardiometabolic risk.

If you’re trying to incorporate more movement into your day, adding stair climbing is a good way to get quick bursts of aerobic exercise, says Dr. Carlin Long, a cardiologist at University of California. “I think if people are able to achieve six to ten flights of exercise on stairs a day,that would be a good target. But this will depend on your personal level of fitness,” Long says.

1. How did Dr. Sophie Paddock feel about the new report?

A．Surprised.

B．Puzzled.

C．Doubtful.

D．Embarrassed.

2. What did the researchers do in the study?

A．They recorded their own daily routine.

B．They analyzed the participants’ related data.

C．They organized people to climb stairs for 12 years.

D．They regularly checked the participants’ health condition.

3. Which statement agrees with Dr. Carlin Long’s opinion?

A．Developing a habit of taking exercise is not easy.

B．The amount of exercise relies on individual fitness.

C．People should climb at least 10 flights of stairs a day.

D．The benefits of stair climbing take long time to show up.

4. What can be the best title for the passage?

A．Ways to Work out? Let’s Explore Together

B．Want a Healthy Heart? Choose to Work out

C．Stair Climbing or Walking? Both Are Beneficial

D．Climb Stairs or Not? Your Choice May Extend Longevity

2 . It is recommended that people get 150 minutes of exercise a week. That means that a person should exercise for about 30 minutes a day, five days a week. A half hour of brisk (轻快的) walking can easily help someone meet that goal. You don’t need to walk 30 minutes all at one time to start. An expert recommends that beginners start with three short 10-minute walks. Finally, longer walks will become easier.

One great benefit of walking is that you do not need special equipment (装备). You do not even need to go to a special area to walk. Don’t have workout clothes to wear? You are lucky because what you are wearing right now is probably perfect for walking. Besides, you can walk anywhere at a quick speed.

Many studies show the value of walking and its benefits for your body.

According to a study carried out by Harvard Medical School, brisk walking for 30 minutes can burn over 100 calories (卡路里). Walking also makes your legs strong. Although it may not seem like it, walking is weight training because your legs carry the weight of your upper body whenever you walk. The study also shows that those who walk at least 20 minutes a day, at least five days a week, have 43% fewer sick days than those who exercise once a week or less. And if they do get sick, they become well sooner.

Walking is good for your mind. Walks can be taken in quiet places like parks and forests. Walking in these areas can help a person feel calm. Going on a daily walk gives your mind a break from the busy time of each day as well. A good walk lets you clear your mind and makes you feel better.

1. What can we know from the first paragraph?

A．People have trouble finding time to walk.

B．Longer walks may be hard for beginners.

C．Half an hour’s walk every week is enough.

D．Walking slowly makes the activity enjoyable.

2. What do the findings of the Harvard Medical School’s study show?

A．Walking is better than medicine.	B．Walking has wonderful benefits.
C．The distance people usually walk.	D．The right time for people to walk.

3. What does the last paragraph tell us about walking?

A．It is helpful to one’s mind.	B．It helps discover new places.
C．It makes one’s body busy.	D．It helps save one much money.

4. Why does the writer write the passage?

A．To show how often we can walk.

B．To show why walking is great exercise.

C．To show us the findings of a famous study.

D．To show us what to prepare before walking.

3 . The holidays can be a difficult time to stay on track with your fitness goals.     1    . Even the most disciplined people can find it difficult to stick to their fitness routines during the holiday season. Here are some expert-recommended tips that can help you stay on track.

    2    .

Planning is the best way to make sure you don’t lose track of your goals. Plan your workouts for the week and mark them in your schedule to assure they are a part of your day.

Exercise early.

    3    . Make sure workouts are in the morning and you’ll set yourself up for a productive day. Then you can enjoy holiday activities and time with family without worrying about when you’ll have time to exercise.

Keep moving.

Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activities reduces the risk of heart disease risk factors. Small efforts to get moving can help your overall health during the holidays. In addition to staying active, try to avoid sitting for long periods of time, such as when watching football games or eating.     4    .

Think out of the box.

The holidays are busy, but do your best to avoid the “all or nothing” mentality when it comes to physical activity.     5     — like taking a family walk around the neighborhood before opening Christmas presents.

A．Plan ahead

B．Plan out your route before you go

C．Exercising in the morning is one of the biggest tips

D．Remember: too much sitting is harmful to your health

E．Your schedule will be filled with family gatherings and celebrations

F．Get creative with exercise and make physical activity a family affair

G．Rather than skipping the gym altogether, make time for a quick workout

4 . Discover the Huge Health Benefits of Strength Training

One of the best ways to stay fit and healthy as you age is to do strength and power training exercises. It is known that when you are in your thirties, you will begin to lose muscle mass. This loss actually contributes to achy joints, the increased risk of injury, and the “middle-age spread” we all fear. What’s more, the older you get, the faster muscle mass loses. It means that eventually, simple tasks like getting out of a chair and climbing stairs can become more difficult.

Strength training can help you build muscles, make you strong, increase your staying power and make everyday activities easier. By combining strength and power training exercises, you’ll not only get stronger, but also improve your reaction speed. As you grow older, that’s critical because it can help prevent falls. Here is a book, Strength and Power Training for All Ages, for your reference.

Common sense about fitness in the book:

·The key muscles to work for an injury-free body

·How to tell how much weight is suitable for you

·How to strengthen the bones most likely to break

·How to take pressure off your knees when walking or running

·Why you’ll want to apply heat to sore joints before you exercise

Four total body workouts in the book:

·Build bones

·Fight diseases

·Improve balance

·Strengthen muscles &Increase muscle power

Get a copy, start training, and then you’ll discover a whole new self.

1. What will happen as people age according to paragraph 1?

A．They will need less exercise.

B．They will improve reaction speed.

C．They will experience muscle loss.

D．They will have better staying power.

2. What does Strength and Power Training for All Ages mainly teach people to do?

A．Train their brains.	B．Build a sound body.
C．Treat bone diseases.	D．Cut down their weight.

3. What is the text?

A．A notice.	B．An oral folktale.
C．A scientific paper.	D．An advertisement.

5 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

A．Not taking rest days

B．If you’re just starting out

C．Comparing yourself to others

D．Running can be uncomfortable at times

E．It’s important not to use the same muscles

F．While it may be true that you don’t need expensive equipment to take up running

G．Experts suggest increasing your running distance by no more than 10% each week

6 . What’ s a micro activity? I consider this question about the word “micro” whenever it appears.

    1     Quite literally, it means “extremely small”. But in this article, a micro activity will refer to something which takes up no more than five minutes of your time.

The following recommendations are micro activities you should do for your body.

Self-Massage (自我按摩)

Self-massaging should become a part of your daily musts.     2    As we get older, our muscles (肌肉) tighten. But if we self-massage, these muscles will feel cared for. According to the Mayo Clinic, massage can reduce stress and increase relaxation.

Intensive Exercise

There are many benefits of intensive exercise (高强度运动). And do you know what else it does for your body? It makes your body realize it can do so much more. In less than five minutes, the goal is to break a sweat. This can be from running or lifting weights.     3    

Let Loose

Whether it be dancing, skipping or something else, our body should do whatever it feels like doing without judgment.     4    Thus we will feel happy and relaxed.

Be Still

    5    Your body loves movement. But we must find a few moments of stillness throughout our day. By devoting ourselves to more stillness, we can find ourselves more at peace and less stressed even under hard circumstances.

A．Did you regret doing it?

B．What does it really mean?

C．Don’t give yourself too much pressure.

D．It should be as necessary as brushing your teeth or taking a shower.

E．Every activity involves some sort of movement.

F．The playful nature helps bring out the inner child and promotes creativity and joy.

G．It doesn’t matter which activity you choose, so long as you bring intensity to that workout.

7 . It’s common nowadays for people to schedule a fitness plan. Whatever the drive behind it, whether health-related, performance-related or just plain vainglory (虚荣心), it is not uncommon for people to take regular exercise.

But if you’ve never done it before, what’s the best way to go about it? Well, many people make use of a PT — that’s a personal trainer. This might be because they’re wet behind the ears or maybe they just don’t want the trouble of designing their own workout plan. A PT will create a plan based on the aim of an individual. They will tailor it to your current abilities and, better still, they will teach you how to move in a proper way.

However, the trade-off with a PT is the price. Each hourly session can be steep considering the double whammy of having to pay both the PT and membership of the gym. If you are at all strapped for cash then regular sessions might be out of your budget.

So what’s left? Well, if you have the grit for it, you can make your own plan. It’s relatively easy to do if you have the know-how. But before you do, here are some basic pointers.

First, keep your fitness goal in mind. Are you looking to slim down, bulk up, or get shredded? Whatever it is, make sure you choose to be in pursuit of that goal. Next, do your research. Social media is full of fitness videos and advice. Watch as many as possible, but make sure to be critical of them — everyone has a different body. Finally, keep your feet on the ground. Be patient with yourself and set realistic goals — it takes at least three months to see realistic body changes. A good workout is difficult and challenging, but never painful. Pain means you are damaging yourself.

1. What drives people to go to the gym?

A．To keep a fit figure.	B．To make friends.
C．To avoid vainglory.	D．To become a celebrity.

2. What kind of person would choose a PT?

A．A student short of budget.	B．A busy workaholic.
C．A green hand in exercise.	D．A professional athlete.

3. What should be paid attention to while making our own fitness plan?

A．Bear in mind our fitness goals.	B．Be a member of the gym.
C．Set a training timeline.	D．Watch latest fitness videos.

4. What’s the text about?

A．The necessity of exercise.	B．How to make a fitness plan.
C．The practical skills of workout.	D．How to be a personal trainer.

8 . There’s a reason why so many people love running early in the morning.     1     Not only do you begin your day more relaxed and refreshed, but you’ve already started things of with an accomplishment. If you think you’re ready to take advantage of the benefits of a morning run, here are five suggestions from the professionals.

●Find a friend, and be gentle with yourself

Finding a partner to run with will give you someone to be responsible for, and make it much harder to blow off the run. It’s also important to remember that this is a process, and you can’t expect to do it perfectly from the beginning.     2     “Once you get into the habit, it becomes natural and actually jump starts your day,” says Sheri Piers, top American finisher at the 2012 Boston Marathon.

●Embrace the movement

“The first few steps or blocks will be tough in the morning. They always are,” says Dr. Jordan Metzl, who has over 32 marathon finishes under his belt. With a practice of more than 20, 000 patients, Metzl’s days are jam-packed, so early morning runs are a must.     3     “Sometimes you have to just do it, and remember that the motivation will come later.” he says.

●Stay warm

    4     “If I go to bed in my sports wear, all I need to do is throw on the outer layers and head out the door. At least that takes away some of the inconvenience,” says Tina Muir, a half-marathoner. She also leaves her alarm on the other side of the room to help push herself up.

●     5    

“I view waking up early like tearing off a Band-Aid,” says Michele Gonzalez, a running coach. “It’s gonna hurt for a bit.” Her advice is relatively simple. “You just have to set the alarm early and start doing it,” she says. “After a few days, you’ll be tired earlier at night and will start going to bed earlier. This makes the early alarm feel a bit more manageable.”

A．It has major benefits.

B．Have a training plan.

C．Make peace with the pain.

D．It’s just like warming up a car in the winter.

E．Even if you have a setback or two, keep at it.

F．Still, he knows how hard it can be to get motivated.

G．The worst part is getting changed in the cold air especially in winter.

9 . Trainers and parents saw children play sports at a young age and then saw them become professional. Many correlated the training to success. Competitive sports are good for young children because they teach children life skills, provide health benefits, and offer special opportunities.

To begin with, sports teach children life skills. A formal athlete stated, “I played soccer in high school and college and found team sports weren’t just about winning, but also about developing a solid ethic(行为准则), and learning why that’s important.” In short, playing highly competitive sports teaches kids many life skills like teamwork. People will have to use teamwork for the rest of their life, and sports can help them improve that skill. Taking part in sports can help develop a positive attitude towards life, which will help in the long run.

Sports are also good for kids because they provide health benefits. It is healthier for a kid to play a sport competitively than to waste time playing video games all day. Furthermore, a research group of University of California said, “96 percent of the participants(参与者) said they enjoy their sports. They’re all loving life.” That is to say, kids playing highly competitive sports tend to enjoy life instead of doing something else like watching TV.

On the other hand, some people might argue that competitive sports are bad for young children because they are so time-consuming. However, the time spent is not “robbing” kids of their childhood, but offers unique opportunities. Athletes can get success to live their dream life by playing sports. Even though sports are time-consuming, they offer distinctive opportunities.

In conclusion, competitive sports are good for children because they can provide wholesome benefits, create new experiences, and build skills that will last a lifetime.

1. Why is the formal athlete mentioned in paragraph 2?

A．To show a reason	B．To give an example.
C．To list a background.	D．To draw out a new point.

2. What is the most participants’ attitude to sports?

A．Supportive.

B．Uncertain.

C．Uncaring.

D．Doubtful.

3. What does the underlined word “distinctive” in paragraph 4 mean?

A．Common

B．Unreasonable

C．Unique.

D．Frequent.

4. What does the text mainly talk about?

A．The ways to play sports.

B．The reasons for playing sports.

C．The problems of kids’ playing sports.

D．The benefits of kids’ playing sports.

10 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).     1     It offers physical and mental benefits that lead to total happiness.

Heart Health and Weight Management

Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).     2     Besides, regular quick walking supports in weight management by burning calories and improving digestion(消化), making it an excellent choice for those looking to throw away pounds or keep a healthy weight.

Pressure Drop and Clear Mind

Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.     3    

Joint(关节)Health and Free Movement

Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.     4     At the same time, it also raises the ability to move freely and easily. Walking regularly can be particularly beneficial to those recovering from pain or looking to prevent problems with joints.

Social Communication and Connection

    5     Walking clubs, group climbs, or even simple walking with a friend or family member can provide an opportunity to connect, share experiences, and create lasting memories while at the same time bringing the physical benefits.

A．It helps oil joints and make them stronger.

B．It’s a cheap way to lead a healthier lifestyle.

C．So taking a walk can make your mind relaxed and fresh.

D．A quick walk after meals has been shown to benefit the stomach.

E．It cuts down the risk of heart disease and brings down blood pressure.

F．Walking is useful exercise that can easily be turned into a social activity.

G．However, walking remains one of the easiest and most useful forms of exercise.