1 . There is a mountain of great ski opportunities not too far from Boston. Road-trip to one of these fantastic ski mountains this winter.
Blue Hills Ski Area
A ski day trip doesn’t get any easier than the Blue Hills Ski Area. It is the only snow sports facility in the metro area. Skiing and snowboarding are spread over its 60 skiable acres, 90% of which are equipped for snowmaking. The vertical drop is 309 feet and there are four lifts serving the 16 trails, most of which are for advanced skiers. There are lessons for kids and adults to help you get there.
Crochet Mountain Resort
It’s famous for signature “Midnight Madness” events and daily night skiing. It has an 875-foot vertical drop and 23 trails across 75 skiable acres. A great mountain for skiers, half its terrain is graded for intermediates with the rest being split between advanced and beginner terrain.
Jiminy Peak Mountain Resort
It’s the only one of ski resorts to be 100%powered by renewable energy sources. Skiers will find a 1,150-foot vertical drop, 45 trails, 3 terrain parks and 9 lifts across 167 skiable acres. The whole family can take lessons, enjoy dining or buy a ticket and go for a ride on the 3,600-foot Mountain Coaster!
Smugglers’ Notch
Smugglers’ Notch has a 2,564-foot vertical drop, 78 trails, 5 terrain parks and 8 lifts spread across 1,000 skiable acres. Known as a full-service family-oriented resort, it offers plenty to do off mountain like ice skating, arts and crafts workshops and an indoor swimming pool!
1. Which ski resort mainly targets advanced skiers?| A．Blue Hills Ski Area. | B．Crochet Mountain Resort. |
| C．Jiminy Peak Mountain Resort. | D．Smugglers’ Notch. |
| A．Its trails. | B．Its location. |
| C．Its vertical drop. | D．Its green concept. |
| A．Have a swim. | B．Ski with world champions. |
| C．Enjoy stone sculptures. | D．Ride a roller coaster. |
This sightseeing walking tour shows you Washington DC's most iconic sights with a fitness class built in! We explore the nation's park and the National Mall by foot, stop for multiple sports and wellness activities along the way. Are you the kind of person who goes to the hotel gym even while traveling? Do you love to go on a jo g in the morning? Join us for a tour that will get your heart beating!
What To Expect●John F. Kennedy Center for the Performing Arts
Take photos from the scenic observation deck!
10 minutes·Admission Ticket Free
●Lincoln MemorialRun the steps, take photos and do a guided workout!
15 minutes·Admission Ticket Free
●Washington MonumentAt the base of the monument, we have another guided fitness activity!
20 minutes·Admission Ticket Free
●National MallOn America's lawn, we do our final guided fitness activity in Washington DC's most scenic location!
30 minutes·Admission Ticket Free
Additional Information●Confirmation will be received at time of booking
●Not recommended for travelers with back problems and pregnant（怀孕的） travelers
●No heart problems or other serious medical conditions
Travelers should have a strong physical fitness level
This tour will have at most 50 travelers
●No age under 18 and over 65Cancellation (取消) Policy
It is non-refundable (不可退还的) and cannot be changed for any reason. If you must, the money you paid will not be returned. This experience requires good weather. If it's canceled due to poor weather, you'll be offered a full refund.
1. Where will travelers spend the most time during the tour?| A．National Mall. | B．Lincoln Memorial. |
| C．Washington Monument. | D．John F. Kennedy Center for the Performing Arts. |
| A．there is a heavy rain | B．you give up the tour halfway |
| C．you cancel the tour a day earlier | D．you make changes just before the start |
| A．It is free. | B．It offers hotels with gyms. |
| C．It includes at least 60 visitors. | D．It connects sightseeing with exercise. |
3 . The benefits of regular exercise are well documented but there’s a new bonus to add to the ever-growing list. New researchers found that middle-aged women who were physically fit could be nearly 90 percent less likely to develop dementia in later life, and as they did, it came on a decade later than less sporty women.
Lead researcher Dr. Helena Horder, of the University of Gothenburg in Sweden, said : "These findings are exciting because it’s possible that improving people's cardiovascular （心血管的）fitness in middle age could delay or even prevent them from developing dementia. "
For the study, 191 women with an average age of 50 took a bicycle exercise test until they were exhausted to measure their peak （最大值的） cardiovascular capacity. The average peak workload was measured at 103 watts.
A total of 40 women met the criteria for a high fitness level, or 120 watts or higher. A total of 92 women were in the medium fitness category; and 59 women were in the low fitness category, defined as a peak workload of 80 watts or less, or having their exercise tests stopped because of high blood pressure, chest pain or other cardiovascular problems.
These women were then tested for dementia six times over the following four decades. During that time, 44 of the women developed dementia. Five percent of the highly fit women developed dementia, compared to 25 percent of the women with medium fitness and 32 percent of the women with low fitness.
"However, this study does not show cause and effect between cardiovascular fitness and dementia, it only shows an association. More research is needed to see if improved fitness could have a positive effect on the risk of dementia and also to look at when during a lifetime a high fitness level is most important. " She also admitted that a relatively small number of women were studied, all of whom were form Sweden, so the results might not be applicable to other groups.
1. What is on the ever-growing list mentioned in the first paragraph?| A．Positive effects of doing exercises. |
| B．Exercises suitable for the middle-aged. |
| C．Experimental studies on diseases. |
| D．Advantages of sporty woman over man |
| A．To predict their maximum heart rate. |
| B．To assess their cardiovascular capacity |
| C．To change their habits of working out |
| D．To detect their potential health problems |
| A．It aimed to find a cure for dementia. |
| B．Data collection was a lengthy process. |
| C．Some participants withdrew from it. |
| D．The results were far from satisfactory. |
4 . 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 |
5 . In early 2018, I was training for the London Marathon—the first and only marathon I would ever run in my life. I had treated myself to an expensive fitness watch that tracked my time, pace and splits.
At the end of my final training run—an exhausting 21 miles (34km) —I threw myself down on the floor the moment I got home, only to see my watch had failed me. Twenty-one miles briefly flashed on the screen before it went blank and disappeared for ever. I screamed in pain. That tragic image of me crying on my living room floor pretty much sums up my relationship with exercise tracking technology.
It can be a total joy to watch your data change on running apps as you get stronger and faster. I once got a kick out of it, but at some point it became a stick I used to punish myself. I would watch my pace, compare it with other people’s or criticize myself for not doing it 30 seconds faster. I never really recognized exercise tracking as a problem. It seemed to me that tracking was the route to self-improvement, and the point was to improve, wasn’t it? The point was to be better.
In the past year, the concept of “being better” has taken on a different meaning. My mental health dropped, and things that were once easy such as brushing my teeth became unimaginably difficult. Being better stopped meaning getting faster or stronger. It meant taking care of myself and feeling some joy in a day. Once I started getting better, I reflected on what in my life made me happy and what did not. So, I stopped tracking my runs and simply deleted years’ worth of data that was once very important to me and now meant nothing.
What has become very clear to me since I quit tracking my runs is that I genuinely love doing them. I run around my local park with a silly little smile on my face. I love it so much. But I do not love running quickly. I do not like races. I do not want to be pushed to be faster. Things I notice about my runs now include: how my legs feel and how my mind feels afterwards-clear and focused. I notice dogs, the smell of the wild plants along the canal and the sunshine (OK, wind and rain) on my face.
I am better. Or sometimes I am worse. But either way I’m slowly plodding along, and that’s good enough.
1. The author cried after the final training run because she ________.| A．had to stop working out | B．became physically worn out |
| C．lost the data on the watch | D．felt a sharp pain in the legs |
| A．a fun hobby for enjoyment | B．a strong need for recognition |
| C．a method of escaping punishment | D．a way of being a better runner |
| A．Getting pleasure out of winning races. | B．Being more focused on her life goal. |
| C．Freeing herself from demanding tasks. | D．Improving her overall well-being. |
| A．Adjustment brings happiness. | B．Passion is the key to success. |
| C．Sports contribute to happiness. | D．Success equals self-improvement. |
6 . I’m a walker, logging an average of 9000 steps a day several times a week around my neighborhood. On recent trips to Copenhagen and Stockholm, I noticed tall, fit Scandinavians (斯堪法尼亚人) walking along on city streets with poles, as if they were cross-country skiing without any snow.
It was a surprise to learn that the addition of the poles makes it a more vigorous, full-body exercise than simply walking – and, as a 76-year-old looking to stay healthy while enjoying the outdoors, I decided to give it a try.
There’s plenty of help online for the new Nordic (北 欧的 ) walker: stand tall, swing your arms out as if to shake hands, and plant your poles with vigour. Then there’s the little matter of the strap (带子) on the pole. This allows the walker to grip the pole when thrusting forward and then relax that hand as the other hand pushes forward – a skill of coordination that builds stronger muscles.
For a warm-up, I started slow: Nordic walking down the hall that extends from my front door to the deck. Keeping balance wasn’t my only problem. The novel use of my arms and upper body was surprisingly demanding. After half an hour, my heart was pounding and I was sweating, but I still wasn’t much good.
Still, I carried on because there’s no arguing with the exercise’s benefits. Nordic walkers’ upper-body exercise increases their heart rate significantly more than walking without poles. And according to cardiologist Dr Aaron Baggish, with poles “you’re engaging 80 to 90 per cent of your muscles.” It also helps people with Parkinson’s, says Burrill. “We put poles in their hands and it’s amazing because they start walking with real rhythm.”
After a few clumsy days of being convinced I would never succeed, suddenly everything clicked. Not only was I able to coordinate the movements, I was aware that my heart, arms and core were getting a workout. Nordic walking is a form of exercise I expect to enjoy for years to come.
1. What inspired the writer to try Nordic walking?| A．Enjoying the outdoor skiing. | B．Observing Scandinavians walking. |
| C．Getting tired of simple walking. | D．Fancying a healthy lifestyle. |
| A．Building strong muscle in the arms. |
| B．Using arms and upper body harmoniously. |
| C．Sweating with heart pounding. |
| D．Feeling discouraged for lack of progress. |
| A．The great benefits of Nordic walking. | B．The wide practice of Nordic walking. |
| C．The urgency to promote Nordic walking. | D．The promising future of Nordic walking. |
| A．To persuade readers to try Nordic walking for fun. |
| B．To share the experience of trying a new fitness activity. |
| C．To emphasize the great difficulties of Nordic walking. |
| D．To compare Nordic walking with simple walking. |
7 . What’ s a micro activity? I consider this question about the word “micro” whenever it appears.
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.
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.
Let Loose
Whether it be dancing, skipping or something else, our body should do whatever it feels like doing without judgment.
Be Still
| 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. |
8 .
Can you stand on one leg for 10 seconds? Balance could be a matter of life and death. The World Health Organization estimates that 684,000 fatal falls occur each year, making falling the second leading cause of unintentional injury death. Some of these falls are caused by more serious conditions -but many aren’t. According to George Locker, a long-term practitioner of tai chi, a loss of balance is a medical problem that can’t be treated with drugs or surgery, despite its effects. Increasingly,efforts are being made to remedy(补救) the balance problem among the groups already most affected by it. Tai chi,practiced by an estimated 50 million people in China,is an option. Studies have shown that as little as eight weeks of practice can improve older adults’scores on the Tinetti test —a commonly used measure of competence in basic tasks such as rising from a chair and walking—as well as reducing fear of falling. Longer periods of study show further benefits. Whatever activity you choose the lesson is to work on your balance before you need to. not after it becomes an issue. As Locker puts it everyone’s told to save money for their retirement and nobody’s taught to save their balance. But both are difficult to get back once they’re gone. | Just 15 minutes a day of practice can be beneficial, but do more if you have time Starting earlier helps: try the exercises below on a hard, level surface. |
Easy Level: Standing on one leg—with your hands resting on a work surface if you' re feeling unsteady — see how long you can maintain your balance. Do this one while you’re brushing your teeth. | |
Medium Level: For this movement, start from standing and take a big step forwards, bending your front leg until your trailing knee just brushes the floor. Then push off your front leg and return to a standing position. | |
Hard Level: Try step-ups on to a step or box: put one foot on to a box and push through that heel to step up so both feet end up together. To ensure you aren’t using your trailing leg to help ,keep your toes off the ground on that foot. |
| A．It is costly to get treated with drugs and surgery. |
| B．It is a minor issue that doesn’t affect one’s overall health. |
| C．It is a problem without any medical solution. |
| D．It is a problem that can be easily fixed by exercising. |
A． | B． | C． | D． |
| A．Balance is the top leading cause of sudden death from injuries. |
| B．It is essential for those affected by balance issues to seek help. |
| C．Taichi is the most effective way to improve one’s balance. |
| D．It is wiser to work on balance as early as possible. |
9 . The rate of childhood obesity in the U.S. has tripled over the past 50 years. But what this trend means for children’s long-term health, and what to do about it (if anything), is not so clear.
The American Academy of Pediatrics (AAP) made waves this year by recommending that doctors put obese kids as young as two years old on intensive, family-oriented lifestyle and behavior plans.
Yet the lifestyle programs the AAP recommends are expensive, inaccessible to most children and hard to maintain — and the guidelines acknowledge these barriers. Few weight-loss drugs have been approved for older children, although many are used off-label.
Rather than fixating on numbers on a scale, the U.S. and countries with similar trends should focus on an underlying truth: we need to invest in more and safer places for children to play where they can move and run around, climb and jump, ride and skate.
According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, children between ages six and 17 should get at least an hour of moderate to intense physical activity every day. Yet only 21 to 28 percent of U.S. kids meet this target, two government-sponsored surveys found. The nonprofit Active Healthy Kids Global Alliance evaluates physical activity in American children, and in 2022 the group gave the U.S. a grade of D–.
Why is it so hard to get kids moving? In addition to fewer opportunities at school, researchers cite increased screen time, changing norms around letting kids play outdoors unsupervised, and a lack of safe places for them to play outside the home.
New York City, for example, had 2,067 public playgrounds as of 2019 — a “meager” amount for its large population, according to a report from the city comptroller — and inspectors found hazardous equipment at one quarter of them. In Los Angeles in 2015, only 33 percent of youths lived within walking distance of a park, according to the L.A. Neighborhood Land Trust. Lower-income neighborhoods tend to have the fewest public play spaces, despite often having a high population density.
Kids everywhere need more places to play: trails, skate parks and climbing walls, gardens and ball fields, bike paths and basketball courts. Vigorous public funding to build and keep up these areas is crucial, but other options such as shared-use agreements can make unused spaces available to the public.
| A．Moving more may not prevent a child from becoming overweight, but studies show clearly that it helps both physical and mental health. |
| B．And although rural areas have more undeveloped outdoor space, they often lack playgrounds, tracks and exercise facilities |
| C．A lack of safe places for them to play outside the home also contributes to kids obesity. |
| D．It also suggested prescribing weight-loss drugs to children 12 and older and surgery to teens 13 and older. |
| E．Increased screen time and changing norms around letting kids play outdoors are unsupervised. |
| F．They have significant side effects for both kids and adults. |
10 . Running is often tiring and a lot of hard work, but nothing beats the feeling you get after finishing a long workout around the track.
But while it’s long been believed that endorphins (内啡肽) —chemicals in the body that cause happiness—are behind the so-called “runner’s high”, a study suggested that there may be more to this phenomenon than we previously knew.
According to a recent study published by a group of scientists from several German universities, a group of chemicals called endocannabinoids (内源性大麻素) may actually be responsible for this familiar great feeling.
To test this theory, the scientists turned to mice. Both mice and humans release high levels of endorphins and endocannabinoids after exercise. After exercising on running wheels, the mice seemed happy and relaxed and displayed no signs of anxiety. But after being given a drug to block their endorphins, the mice’s behavior didn’t seem to change. However, when their endocannabinoids were blocked with a different drug, their runners’ high symptoms seemed to fade.
“The long-held notion of endorphins being responsible for the runner’s high is false. Endorphins are effective pain relievers, but only when it comes to the pain in your body and muscles you feel after working out,” Patrick Lucas Austin wrote on science blog Lifchacker.
Similar studies are yet to be carried out on humans, but it’s already known that exercise is a highly effective way to get rid of stress or anxiety. The UK’s National Health Service even prescribes (开药 方) exercise to patients who are suffering from depression. “Being depressed can leave you feeling low in energy, which might put you off being more active. Regular exercise can improve your mood if you have depression, and its especially useful for people with mild to moderate (中等的) depression,” it wrote on its website.
It seems like nothing can beat that feeling we get after a good workout, even if we don’t fully understand where it comes from. At least if we’re feeling down, we know that all we have to do is to put on our running shoes.
1. What did scientists from German universities recently discover?| A．Working out is a highly effective way to treat depression. |
| B．The runner’s high could be caused by endocannabinoids. |
| C．Endorphins may contribute to one’s high spirits after running. |
| D．The level of endorphins and endocannabinoids could affect one’s mood. |
| A．To find what reduces the runner’s high symptoms. |
| B．To see the specific symptoms of the runner’s high. |
| C．To identify what is responsible for the runner’s high. |
| D．To test what influences the level of endocannabinoids released. |
| A．Effect. | B．Goal. | C．Opinion. | D．Question |
| A．They can help ease depression symptoms. |
| B．They are the best way to treat depression. |
| C．They only work for those with serious depression. |
| D．They can help people completely recover from depression. |
