1 . We’re all told time and again how important it is to exercise for good health. But with our busy schedules, finding the time to work out is often easier said than done.
UK exercise guidelines suggest that adults should do at least 150 minutes of exercise a week for good health.
A recent study found that weekend exercisers had a 30% lower risk of premature death from all causes compared to inactive people. Risk of death from heart disease was also around 40% lower, while risk of death from all types of cancer was around 18% lower compared to those who were inactive. But they also found that spreading your workouts throughout the week was associated with the greatest benefits for your health.
It’s well-known that exercise improves our heart fitness. This allows us to exercise longer and more intensely.
But research shows that how often you exercise is also important for improving and maintaining fitness. Regular exercise will lead to adaptations that are good for health.
A.But debate is growing around the issue. |
B.This finding is consistent with previous research. |
C.Regularly active people had the best health overall. |
D.Most people find it hard to do exercise at the weekend. |
E.For many of us, the weekend is the only time to exercise. |
F.However, it may cause serious diseases, such as heart attacks. |
G.Also, it improves other aspects of our health like lowering blood pressure. |
2 . As race season approaches, many runners have the same goal: go faster. But in a study published in the journal Current Biology, researchers show that speeding up might require us to resist our natural biology. By combining data from runners monitored in a lab along with 37,000 runs recorded on wearable fitness trackers, scientists have found that humans’ natural tendency is to run at a speed that conserves caloric loss—something that racers seeking to shave time off their miles will have to get over.
The research group have been studying the mechanics of running in labs for 15 years but hadn’t gotten a chance to study running in the wild before. “We joined the two datasets to gain new insights and combine the more messy wearable data with the gold standard lab experiments to learn about how people run out,” says co-author Jennifer Hicks.
What surprised the team was the consistency they found across the combined datasets. “We had assumed earlier that people ran faster for shorter distances and then would slow their pace for longer distances,” says first author Jessica Selinger. But this wasn’t the case. Most of the runners analyzed stuck with the same speed, whether they were going for a short run or a long one over ten kilometers.
From an evolutionary (进化) standpoint, it makes sense that people would run at the speed that uses the least amount of energy. This caloric conservation is something that has been observed across the animal kingdom. But humans’ reasons for running have changed, and if the goal is speed, there are some tricks runners can use.
Listening to music with a faster pace has been shown to help speed up stride (步伐) frequency, which increases running speed. In addition, picking faster running partners can give you a boost.
Hicks hopes that having large pools of fitness data from wearables will help researchers gain insights about populations. “You can look at connections with the built environment and access to leisure resources and start to layer all of that data to really understand how to improve physical activity and health more broadly,” says Hicks.
1. What do the racers have to overcome during the race?A.Energy consumption. | B.Muscle loss. |
C.Weakness of humanity. | D.Lack of nutrients. |
A.People would run in the wild rather than in labs. |
B.People adjust their speeds to different distances. |
C.People run at a constant speed regardless of distance. |
D.People possess enormous potential for running faster. |
A.To offer tips on speed increase. |
B.To evaluate the advantages of running. |
C.To explain the importance of fast running. |
D.To reveal the change in human running goals. |
A.Unclear. | B.Critical. | C.Doubtful. | D.Favorable. |
3 . 4 Memory Exercises Proven to Keep Your Brain Sharp
Play a new sport
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.
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,
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.
A.Others come in the form of sentences. |
B.Focus your energy on new information instead. |
C.Sign up to learn a sport you have never played before. |
D.Impress your friends by memorizing their phone numbers. |
E.Getting your heart pumping can also keep your brain bumping. |
F.These memorial phrases will help you remember 14 or more basic facts. |
G.Chewing gum while completing a task could improve concentration and memory. |
4 . Teenagers' fitness is now a major concern and physical exercise is very important.
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.
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.
A.It's time to take part in sport. |
B.It reduces stress and improves fitness. |
C.Sports can make your life more colorful. |
D.First, find out your present level of fitness. |
E.The same rule is also suitable for active teenagers. |
F.They are really important in order to prevent injuries. |
G.There are three levels of fitness that need a change of lifestyle. |
5 . It's the start of a new year, when your fitness goals are set and you engage in the challenge.
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.
Stick to specific training for the goals you set to achieve.
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.
A.Don't try to achieve too much at once. |
B.Why do so few people see their goals through? |
C.Give yourself a realistic timeline when it comes to fat loss. |
D.Keeping running slowly leads to very big changes over time. |
E.Appreciate that you are taking time for your own development. |
F.Place restrictions on your diet and follow good food eating patterns. |
G.Also, it depends on how long you have been training to achieve muscle growth. |
6 . Make Your Fitness Resolution Stick
Last year, the most common New Year’s resolution was fitness-related. A study showed that approximately 50 million Americans swore to increase activities and lose weight.
Often, the best way to increase your exercise is to involve movement in your everyday life. On average, urban citizen who go to work by bike or public transportation are fitter than suburban citizens who drive to work.
Whether you determine to work out at your local gym three times a week, take 10,000 steps a day or give your dog an extra walk every day, what matters most is not your commitment to exercise but your sticking to it.
A.While behavior change is tough |
B.Although they had good intentions |
C.However hard they try to make up their mind |
D.There is always one type of exercise that you are fond of |
E.Besides, taking the stairs instead of the elevator also helps |
F.So commit to something you love and keep to your fitness habit |
G.The best form of exercise is the type that someone will consistently perform |
7 . Swimming, cycling, jogging, skiing, dancing, walking or any of dozens of other activities can help your heart.
●Choose activities that are fun and add variety. Develop several activities that you can enjoy.
●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.
●Use music to keep yourself entertained.
●
●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.
●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. |