1 . Benefits of Walking in Cold Weather
As winter blankets the world in a coat of ice and fresh cold air, the idea of going outdoors fora walk might seem less attractive.
Strengthened Immune System
Remaining in colder temperatures can actually improve your immune (免疫的) system. As your body adapts to the cold, it produces more white blood cells.
High Spirits
The winter blues, also known as Seasonal Affective Disorder (SAD), can affect many individuals during the colder months. Fortunately, walking in cold weather has been linked to improved emotion and reduced signs of sadness. The fresh air and physical activity inspire the production of endorphins, the body’s natural emotion enhancers (增强剂).
Improved health and energy level
Cold-weather walking can provide an excellent heart workout. The combination of light movement and the body’s reaction to the cold increases heart health by improving circulation (血液循环) and lowering blood pressure. Over time, this can make your blood system healthier.
So, as the winter winds blow and snowflakes fall, consider wearing your warm clothes and taking a walk outside.
| A．The cold weather does not cost energy. |
| B．They play a key role in fighting off diseases. |
| C．Winter, especially, is an opportunity to go slowly. |
| D．They leave you feeling more positive and excited. |
| E．However, don’t let the cold temperatures prevent you. |
| F．Let each walk be a big step towards a healthier, happier you. |
| G．The benefits of walking in cold weather go beyond physical health. |
2 . When it comes to making healthy lifestyle changes, which should come first—changing your diet or becoming more physically active?
Previous studies suggested that providing people with too much information about nutrition and physical activity at once tends (趋向)to be discouraging. That has led to the popularity of advising people to make changes gradually, and set smaller goals.
So the scientists divided 200 inactive participants who were 45 or older into four groups. One group was instructed in making diet and fitness changes at the same time; the second group was taught about diet changes first, and then fitness changes four months later; the third group changed their exercise habits first and made changes in their eating habits four months later; and the final, control group was not instructed in either diet or fitness changes but in how to manage their stress.
The researchers followed the groups for a full year. Compared to the control group, the three intervention (干预) groups made healthy changes in their diet. Those who changed their fitness habits first significantly increased the amount of exercise they received daily compared to the other groups after four months. However, at the end of the year, the group that changed both diet and exercise at the same time was the only one that met the nationally recommended targets for both exercise and nutrition levels, while those who worked on improving their nutrition first were unable to meet the recommended levels of fitness after a year. The researchers suspect that changes to diet are easier to make than changes to physical activity.
The findings show, however, that pairing diet and exercise changes may help to overcome some of the barriers people face in adding more physical activity into their lives. If folks change diet and exercise orderly, the scientists say, they may end up placing more importance on the first set of behavior changes and feel less pressured to address the second set.
1. The advice mentioned in the second paragraph seemed ________.| A．popular | B．dangerous |
| C．scientific | D．unsatisfactory |
| A．The first group. |
| B．The second group. |
| C．The third group. |
| D．The control group. |
| A．Changing eating habits first may be reasonable. |
| B．Diet and exercise changes should be made orderly. |
| C．Diet and exercise changes are equally hard to make. |
| D．Diet and exercise should be processed at the same time. |
| A．Changing Your Habits for Better Health |
| B．Ways to Lead a Healthy and Balanced Life |
| C．Making Healthy Lifestyle Changes Really Counts |
| D．Timing Matters in Making Diet and Exercise Changes |
3 . When Tony took up running as a hobby, he was 42 years old. Now 42 years later he’s a national champion and a world record holder. He never imagined at the age of 84 this is where he’d be, but then he doesn’t meet many people in their 80s who are out training four times a week. “I can see it’s a bit unusual, yes. But it’s been my life,” he told the reporter.
The retired officer runs at a track near his home in Leeds. At an event in Italy last month, he set a world record in the 80m hurdles with a time of under 17 seconds. But he sees no reason to slow down and his ambition is still to be competing when he passes a hundred.
“I probably won’t be doing a crouch start (蹲式起跑), because it’s only 16 years away,” he joked. Like anyone of his age, he’s had health problems. He’s had a string of severe heart attacks, but doctors have told him as long as it makes him feel good, he should carry on running.
“I can’t let my heart get in the way of my training. When I am running, I have to give it my absolute all. My heart is the last thing on my mind,” he said.
He trains every other day, dances and plays hockey and he recently cuts down on alcohol and chocolate. He said, “I’ve heard alcohol can lead to dementia (痴呆) and I don’t want that. I’ve cut down to one glass of wine every other day. I now have to stay as fit as I can be to keep up my lifestyle.”
Tony’s next birthday is next September. And the first thing he wants to do is become the world’s fastest 85-year-old.
1. How old was Tony when he set a world record?| A．42. | B．80. | C．84. | D．85. |
| A．Because he felt good while running. |
| B．Because he had only slight heart problems. |
| C．Because he didn’t care about his heart at all. |
| D．Because he was so concentrated to do his best while running. |
| A．To have a good rest. |
| B．To change his lifestyle. |
| C．To take part in running competitions. |
| D．To be the fastest runner in the world. |
| A．No pains, no gains. |
| B．Old hearts are not old. |
| C．It’s never too old to learn. |
| D．Those who work hard live long. |
4 . Lloyd Black, who became a member at Anytime Fitness in Semmes, Alabama, last year at age 90, was named as the club’s Member of the Month for January.
Ashley Seaman, the gym’s general manager, congratulated Black in a Facebook post that went viral (走红). “We have seen nothing but inspiration from him since he started,” Seaman wrote in the post along with a photo of Black wearing his overalls (工装裤). “He says he is 91 years young and talks about how much his workout routine has helped him in his daily routine. Seeing someone like him encourages others to keep it up and include fitness in their life. Seeing him in the gym three times a week working out in his overalls brightens our day.”
Black said he started working out to keep up with his lifestyle. “I had reached the point where I could no longer do simple housework, so I started going to the gym and it has really helped.” said Black. “I’m also inspired by my dad who never gave up.”
Black’s gym routine includes the running machine, upper body strength training and the leg press. As a result of his work at the gym, Black finds it easier to cut the grass at his house and work in his woodworking shop. He experiences less daily discomfort and moves more easily.
According to Seaman, Black has become a valued member of the gym through his devotion to improving his personal fitness, his helpfulness and his warmth toward other members.
While Black is not a member of Facebook to see the reaction to the post, he has received local attention for his fitness journey. “I don’t feel very comfortable being in the limelight, but if it encourages someone else, I’m willing to do it” said Black.
1. What was included in the Facebook post?| A．Black’s basic information. | B．Black’s gym routine |
| C．Seaman’s photo. | D．Seaman’s praise. |
| A．He like swearing shorts to workout |
| B．He has been working out for three years. |
| C．He started working out on his father’s advice. |
| D．He benefited a lot from working out at the gym. |
| A．All alone. | B．Out of date. | C．Well known. | D．Different from others. |
| A．Use it or lose it. | B．Accept it or leave it. |
| C．Take life as it comes. | D．Use is a second nature. |
5 . About twenty years ago, a new yoga teacher with related qualifications (资格) began her day practicing yoga on the beach. Over time, a few local beach lovers joined in and before she knew it, she was leading classes every morning and evening. After the word spread, local teachers offered to assist and the unique yoga classes were born. After that, the teacher moved to India, but her legacy (遗留) lives on. We aim to ensure people can come into contact with and afford yoga 365 days a year. Classes are all donation based. Our teachers offer yoga from the heart and do not get paid.
Our Approach
People around the world have practiced yoga for thousands of years, and millions of people currently enjoy its health benefits. Being outside can enhance the yoga experience in many ways, since nature inspires all the things — focusing awareness, breathing deeply, practicing stillness. We attach great importance to outdoor practice, through which you can feel the union with nature. Through every practice, we help some people who want to change.
Our Classes
We provide you with mostly two kinds of classes. Private beach classes include yoga, stretching, and partner yoga. We tailor the class to your requirements. If you are planning a corporate event or yoga classes, we can help make it fun, motivating and exciting.
What to Bring?
•An open mind, an open heart and a sense of fun
•A large towel or blanket — mats tend to get very sandy
•Sunglasses and sunscreen — in the morning there is shade
•Water-hydrate (水合物)
•Layered clothing in the winter — mornings can be cool
Get in Touch
You are invited and welcomed in our community! To know more information, you can click the link we provide. You can also email us for further questions or to request a private class.
1. What is the purpose of the unique yoga classes?| A．To call on people to protect the beach. |
| B．To help yoga lovers gain qualifications. |
| C．To raise the awareness of keeping healthy. |
| D．To make yoga accessible and affordable to people. |
| A．It lowers the risks of diseases. | B．It is more beneficial to the old. |
| C．It can make people keep active. | D．It can expose people to nature. |
| A．Business. | B．Opinion. | C．Health. | D．Travelling. |
6 . A gym membership can be nice.
Spend 5 to 10 minutes warming up before every workout. Not sure what to do? Try jumping jacks, leg or arm circles, or even dancing. Just get your blood pumping. Do a progressive aerobic (有氧的) activity that uses the same muscles you want to work out.
Do strength training twice a week to build muscles. Strength training, also called resistance training, makes you stronger and builds endurance (忍耐力).
Set achievable goals that you can break into smaller tasks. It’s one thing to say you want to get fit, but that means something different for everyone.
| A．After all, we work out to build our muscles. |
| B．Equipment is the key to carrying out a workout plan. |
| C．But you don’t have to have one to get into great shape. |
| D．For instance, slowly jog if you are going for a longer run. |
| E．Spend five to ten minutes cooling down after each workout. |
| F．Figure out what you plan to achieve and make that your goal. |
| G．Try to do exercises that work many parts of your body and make you feel stronger. |
The Benefits of Exercise
Regular exercise has a range of benefits for both physical and mental health. Firstly, exercise helps to strengthen the heart and improve cardiovascular health. It can also help to maintain a healthy weight and prevent obesity. Additionally, exercise boosts mood and reduces stress levels. People who exercise regularly often report feeling happier and more relaxed. Finally, exercise can improve cognitive function and memory. It has been shown to enhance concentration and increase mental clarity.
Questions:
1. What are the benefits of exercise for physical health?
2. How does exercise affect mood?
3. What are the cognitive benefits of exercise?
8 . Exercise is an important part of staying healthy — both physically and mentally. Studies show that it can help strengthen the body’s natural defenses against disease.
Those who only exercise indoors might now consider moving their exercise routine outdoors.
Gyms, recreation centers and exercise studios are not open. So, some people are turning online to exercise. The physical fitness industry is also moving to online training. The Associated Press news agency contacted industry representatives and other people. Beth Berglin is the director of a charitable group in Miami, Florida. Before the pandemic, her exercise routine involved going to actual camp-style classes four mornings a week.
| A．So people fancy outdoor activities. |
| B．Now, the area where she trains is shut. |
| C．But exercise does not just keep us healthy. |
| D．Getting enough exercise at difficult times is vital. |
| E．What if people are not allowed to go out due to the pandemic? |
| F．How do people change their exercise mode from indoor to online? |
| G．This is the advice of Joe Khabbaza, a heart specialist at the Cleveland Clinic in Ohio. |
9 . Small amounts of exercise could have a great effect on happiness.
According to a new review of research about good moods and physical activities, people who work out even once a week or for as little as 10 minutes a day tend to be more cheerful than those who never exercise. And any type of exercise may be helpful.
A number of past studies have noted that physically active people have much lower risks of developing depression and anxiety than people who rarely move.
Fewer past studies explored links between physical activity and upbeat emotions, especially in people who already were psychologically healthy, and those studies often looked at a single age group or type of exercise.
So for the new review, the Michigan researchers found, exercise was strongly linked to happiness. The type of exercise did not seem to matter. Some happy people walked or jogged. Others practiced yoga-style posing and stretching. And the amount of exercise needed to influence happiness was slight. In several studies, people who worked out only once or twice a week said they felt much happier than those who never exercised. In other studies, 10 minutes a day of physical activity was linked with happy moods.
But because most of the studies in this review were observational, it is not possible yet to establish whether exercise directly causes changes in happiness or if the two just happen to occur together often. In that case, exercise would not have helped to make people happy; rather, their happiness would have helped to make them exercisers
1. Who is the least happy, according to the passage?| A．People who work out once a week. |
| B．People who only run for ten minutes a day. |
| C．People who never exercise. |
| D．People who practice yoga-style posing. |
| A．The links between physical activities and happy emotion. |
| B．The relationship between exercise and depression. |
| C．Exercise can cause anxiety. |
| D．Exercise can never affect our moods. |
| A．Jogging. |
| B．Yoga. |
| C．Walking. |
| D．Any exercise. |
| A．Study whether exercise directly changes happiness. |
| B．Show the reasons for happiness. |
| C．Tell people how to exercise. |
| D．Recommend some forms of exercise. |
10 . 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.
·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
·
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
•Running through pain
| 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 |
