1 . 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 |
2 . Race walking shares many fitness benefits with running, research shows, while most likely contributing to fewer injuries. It does, however, have its own problem.
Race walkers are conditioned athletes. The longest track and field event at the Summer Olympics is the 50-kilometre race walk, which is about five miles longer than the marathon. But the sport’s rules require that a race walker’s knees stay straight through most of the leg swing and one foot remain in contact with the ground at all times. It’s this strange form that makes race walking such an attractive activity, however, says Jaclyn Norberg, an assistant professor of exercise science at Salem State University.
Like running, race walking is physically demanding, she says. According to most calculations, race walkers moving at a pace of six miles per hour would burn about 800 calories (卡路里) per hour, which is approximately twice as many as they would burn walking, although fewer than running, which would probably burn about 1,000 or more calories per hour.
However, race walking does not pound the body as much as running does, Dr Norberg says. According to her research, runners hit the ground with as much as four times their body weight per step, while race walkers, who do not leave the ground, create only about 1.4 times their body weight with each step.
As a result, she says, some of the injuries associated with running, such as runner’s knee, are uncommon among race walkers. But the sport’s strange form does place considerable stress on the ankles and hips, so people with a history of such injuries might want to be cautious in adopting the sport. In fact, anyone wishing to try race walking should probably first consult a coach or experienced racer to learn proper technique, she says. It takes some practice.
1. Which is the best title of the passage?| A．Race walking |
| B．Conditions of race |
| C．How tough race walking is |
| D．How to race like walking |
| A．To tell readers how strange it is. |
| B．To inform athletes of the special rules. |
| C．To prove that race walkers are conditioned athletes. |
| D．To show that race walking is physically demanding. |
| A．It is more likely to injure the chest. |
| B．It causes stress on the ankles and hips. |
| C．It’s less popular with young people. |
| D．It causes knee injuries easily. |
| A．Indifferent. | B．Doubtful. | C．Nervous. | D．Objective. |
3 . For people suffering from depression, there’s an all-natural treatment they should use — getting more exercise. It could help fight depression, even if people have a genetic risk, new research shows.
For the study, researchers collected information from nearly 8,000 people and found those with related genes were more likely to have depression over the next two years after examining them. But that was less likely for people who were more active at the study’s start, even if they had a family history of depression. Higher levels of physical activity helped protect even those with the highest genetic risk of depression.
Both high-intensity (高强度) exercise and low-intensity activities were associated with a reduced risk of depression. Adding four hours of exercise a week could lower the risk of a new episode (一段经历) of depression by 17%, according to the study. “Our findings strongly suggest that, when it comes to depression, being physically active has the potential to remove the added risk of future episodes in individuals who are genetically risky,” said lead author Karmel Choi. “On average, about 35 additional minutes of physical activity each day may help people to reduce their risk and protect against future depression episodes.”
Depression is a common mental illness globally, with more than 264 million people affected. “Depression is so ubiquitous, and that underlines the need for effective approaches that can impact as many people as possible,” Choi said. And mental health and primary care providers can use the findings to advise patients that there’s something meaningful they can do to lower their risk of depression.
1. How did the researchers reach their conclusion?| A．By analyzing a mass of data. |
| B．By conducting genetic research. |
| C．By comparing various levels of activity. |
| D．By tracking the subjects for many years. |
| A．Physical activity betters medical treatment. |
| B．Exercise is able to decrease and prevent it. |
| C．Different levels of exercise intensity matter the same. |
| D．Exercising 35 minutes daily is the most effective treatment. |
| A．Harmful. | B．Complex. |
| C．Unusual. | D．Common. |
| A．To discuss a disease. |
| B．To introduce a method. |
| C．To analyze a genetic risk. |
| D．To explain a phenomenon. |
4 . Walking in the city is very different from walking in the park. A small psychology study suggests urban(城市的) environments can slow your step and possibly increase your mental load. A walk through nature, on the other hand, appears to ease your mind and quicken your pace. The findings show that natural settings may potentially reduce cognitive (认知的)tiredness and improve reaction times straight away. The study, which includes two experiments with two different approaches, was conducted among 65 university students in the lab.
The first of the two experiments in the new study focused on people’s way of walking and cognitive load. During this trial, participants were fitted with sensors and a dozen motion control cameras were set up to watch them repeatedly walk down a 15-metre room at their natural speed. The wall opposite them showed an image of either a nature scene or a city scene. After each walk, participants were asked to rate their feelings of discomfort in the visual environment. On the whole, when walking in city settings, people reported more discomfort and they walked at a slower pace, indicating a higher cognitive load.
The second experiment dug into some of the higher-level cognitive processes that might be at play. In the trial, participants were asked to distinguish between basic visual shapes on the computer while also in the presence of a natural or urban image(the same ones from the first experiment). Measuring reaction times in both natural and urban settings, the team found results to support their idea. In urban environments, participants were slower in distinguishing between simple shapes. The authors think this is because urban environments are more distracting(令人分心的) for our brains and take longer to process, but more research is needed to prove that idea.
1. How were the experiments conducted mainly?| A．By comparing. | B．By giving data. |
| C．By giving examples. | D．By explaining facts. |
| A．It can make us feel relaxed and react quickly. | B．It can activate our thinking and speed up our step. |
| C．It can make us less tired and improve our memory. | D．It can make us become more focused and creative. |
| A．They had a lower cognitive load. | B．They had to slow down their pace. |
| C．They couldn’t concentrate properly. | D．They felt uncomfortable after walking. |
| A．Urban environment makes us more concentrated. | B．People’s feelings are decided by their pace of walking. |
| C．The result of the experiments is widely appreciated. | D．People tend to get tired more easily walking in the city. |
5 . Home workout
As long as there is a space at home, we can move. It will take time if we go outside as time is precious, especially in this fast- paced age. So many people like to exercise at home. However, without trainers, getting good exercises at home can be difficult.
Avoid over-training. Nowadays, a lot of people prefer to do some popular programs they see on social media. But a lot of these programs are high-in-tensity (高强度的) and designed to make you feel tired.
Do yoga in a suitable way.
| A．It can be tricky to do yoga at home. |
| B．Yoga is the most effective in the presence of an instructor. |
| C．Here is something you should pay attention to when you choose to exercise at home. |
| D．Instead, you should try a program that is working toward a goal, with exercises you’re able to do. |
| E．Watch your form. |
| F．But having bad form can lead to injury. |
| G．People find it easy to do these programs. |
6 . 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. |
7 . Some Winter Activities
Winter activities are underestimated (低估). The days may be shorter, but the list of fun activities isn’t. Don’t let the winter blues take over.
Finding your favourite.
Walking on snow.
Skiing. Those that love it really love it. Hitting the ski hills is an old wintertime tradition. It gets you outside, boosts your mood, and serves as a core workout. You don’t need the latest gear (设备) to be able to have fun.
| A．Go to the gym. |
| B．Learning something. |
| C．Most ski fields rent gear too. |
| D．Be active and try these winter activities. |
| E．The following are things you can do at home. |
| F．You needn’t be an athlete to enjoy this seasonal activity. |
| G．The key to keeping healthy is finding what you enjoy doing. |
8 . TEC Community Event Series
Date and time
Thursday, July 13, 11 a.m.—11:45 a.m.
Location: Online
Duration: 45 minutes
Join our monthly community event! At TEC we have found that community increases success and consistency.
Have you ever wondered why the needle does not move, even when you get your 10.000 steps in? Do you still feel overly sore after a weekend full of activities? Or you can’t seem to break the pattern with ongoing injuries?
If this sounds like you, then TEC has you covered! From movement to mindset, we will help you engage your body and give you easy-to-follow movements that you can do from anywhere. This will help you accomplish your fitness goals, feel great in all your summer activities and avoid the roller coaster of injuries!
TEC monthly community event!
Stay active beyond your training for performance, and prioritize your overall health.
Each movement will help you maximize your recovery and avoid any of the bad effects of your workouts, for example, overuse injuries, tightness, range of motion issues, etc.
Have a body and mind ready to interact in all the activities the healthy way!
Connect with other athletes and individuals.
Ask TEC coaches and other athletes questions and collaborate (合作) on best practices to optimize (优化) your mindset!
This event is for you if：
★You desire a community to grow with.
★You have strong feelings of enthusiasm for workouts.
★You enjoy achieving at a high level.
★You are looking for support for your mindset, sport or fitness.
This event is not for you if：
★You are close-minded and are not looking to be challenged or encouraged.
★You don’t value learning from others.
★You are looking for a place to sell your products or services.
1. What can we learn about this event?| A．It takes place every month. |
| B．It offers 45-minute offline training. |
| C．It shows people the secret to success. |
| D．It aims to help measure people’s weight. |
| A．They will recover immediately when injured. |
| B．They will gain permanent free workouts. |
| C．They will get one-to-one guidance from a coach. |
| D．They will learn how to avoid some injuries when exercising. |
| A．Those who hope to enjoy a quiet weekend. |
| B．Those who want to attract potential customers. |
| C．Those who attach importance to an active lifestyle. |
| D．Those who desire good academic performance. |
9 . Health and fitness help a person live a good and healthy life. Often due to various pressures, we tend to ignore our health. This makes our body suffer and we will catch other diseases. It is the fitness level of our body that helps us fight these diseases.
Health and fitness are interrelated to each other. We need to be fit to have a healthy body.
Similarly, if we are healthy we shall naturally be attracted towards maintaining the fitness of our body. Health is the state of our body at a given time. We may not have any disease but still have a weak body, which is ready to be targeted by viruses. For instance, we may have a tendency to catch a cold easily. This does not definitely mean that we are not healthy. It means the fitness level is not in accordance with our age and the climatic conditions we live in.
It is important for everyone to devote some time to health and fitness. There are some activities which everyone should do in our life. For instance, we must exercise daily regardless of our age and working style. There are different levels of exercises for different age groups and we must do them according to our own health and age.
Additionally, it is important to relax our body. We should have at least six to eight hours of sleep every day. It helps in improving our immune(免疫) system and protects us against diseases. It also helps in keeping us calm and relaxes our mind. This, in turn, gives us new goals of health and fitness.
1. According to the passage, what will be the result of ignoring our health?| A．Our body will fight disease more easily. |
| B．Viruses will attack our body easily |
| C．We will be under great pressure |
| D．Our immune system will work for us. |
| A．in control of.. | B．at the sight of | C．in agreement with | D．in favour of |
| A．Health and fitness are related to our age and working style. |
| B．It is important to keep the fitness of our body. |
| C．Health are closely connected with fitness. |
| D．Health and fitness help people live a good life. |
| A．New goals of health and fitness |
| B．Ways to fight discase |
| C．Work out on a daily basis |
| D．Health and fitness |
10 . Getting motivated when you don't feel like working out is so much easier when you have a workout partner!
If you are doubting your discipline or feel like your motivation ebbs and flows(起伏), then a workout partner can make all the difference! For both of you!
With A Workout Partner, You Show Up
You set time to meet and exercise about an hour, and you are getting dressed and planning to head out soon. When you are alone, so many things can get in the way and seem more important: the laundry, the kid's needs, fixing dinner, petting the dog...
You’ll Work Harder With A Partner
You and your workout partner will have a workout plan, and you'll know what is expected for the day.
A Workout Partner Keeps You Focused
Your focus on the exercise at hand is multiplied when you have a workout partner. There is a purpose for your meeting, and it becomes clear how to make the goal a reality with consistent work. The hard work seems worth it when you have a partner who is working towards the same goal.
| A．If you have ever done, you know what I mean. |
| B．Before you know it, your planned exercise time is gone. |
| C．As a workout partner, you are a motivator and a voice of reason. |
| D．Your partner will remind you of the potential mistakes you may make. |
| E．With a workout partner, you learn how to achieve the desired results. |
| F．So it makes you more focused, knowing your time together is limited. |
| G．Your partner will push and motivate you because he or she expects the same from you! |
