1 . Online training is one of the fastest growing parts of the fitness industry. If you’re considering joining the online fitness community, consider these benefits and drawbacks.
One of the most popular reasons for working out following an online video is that it offers ultimate convenience. No need to roll out of bed at 5 a. m. to attend that 6 a. m. boot camp class, which may end up being full when you arrive.
Online training also has broad offerings. When you head online, you have instructors from around the globe, all ready and willing to help you master your favorite moves.
All these are undoubtedly positive-online training provides fitness resources to general consumers wherever they are, without requiring access to a gym or fitness studio.
Very few online fitness programs enable the instructor to see you, check your form, and offer corrections based on your performance.
| A．Another is the price. |
| B．But it’s not without problems. |
| C．The same goes for different types of exercise. |
| D．However, online personal training isn’t for everyone. |
| E．Instead, you can turn it on at home at your convenience. |
| F．That being said, online workouts aren’t perfect when it comes to safety. |
| G．This means you could perform exercises wrongly, or even unsafely, without knowing it. |
2 . The U.S. Department of Health and Human Services recommends that adults do at least 150 minutes of moderate to higher-intensity physical activity each week, and it should be in
But now a study suggests something else: go ahead, take the stairs! Every minute
“The idea here is, you can do a minute at a time and that’s not a problem,” Jessie Fan, lead author of the new paper and a family and consumer studies professor at the University of Utah, told Today.
For the women who participated in the study, each minute spent in higher-intensity activity was associated with a 0.7 drop in body mass index (BMI). For a 5'4" woman, that means a
The authors concluded that the current 10-minute
When it comes to your brain, it also rings true. An April 2019 study in Jama Network Open looked at how exercise affected the brain, and even short bursts
“Our study results don’t
“I think it’s easier for people to
| A．figures | B．bursts | C．turns | D．cheers |
| A．wonder | B．suppose | C．believe | D．wish |
| A．alerted | B．subjected | C．required | D．committed |
| A．refers | B．impresses | C．reveals | D．matters |
| A．opposed | B．related | C．switched | D．exposed |
| A．devoting | B．adapting | C．exposing | D．engaging |
| A．loss | B．gain | C．accumulation | D．push |
| A．possibility | B．activity | C．capacity | D．responsibility |
| A．damaging | B．protection | C．prevention | D．hurting |
| A．infectious | B．comfortable | C．harmful | D．beneficial |
| A．resulted in | B．arose from | C．came out | D．gave in |
| A．exaggerate | B．discount | C．describe | D．regard |
| A．addressing | B．referring | C．suggesting | D．mentioning |
| A．process | B．select | C．store | D．ignore |
| A．deprived | B．disappointed | C．depressed | D．discouraged |
3 . Human bodies were actually designed for walking, a wonderful form of exercise at no cost. It’s kind to our bodies and great for our waistlines.
Probably you already love to walk, but you’re getting bored of tracing the same old route day after day, or maybe you’re new to walking and aren’t sure how to get started.
Call up your friends and schedule walks with them if socializing is your aim.
From the benefits to your heart to your overall happiness, walking is just plain good for you.
| A．This month, pick up a map and start walking. |
| B．Ask your friends where they like to walk and just go there. |
| C．You may as well consider heading to a new city for a change. |
| D．Either way, it’s time to accept the idea of walking with a purpose. |
| E．Recently, science has proved that walking is good for your body shape. |
| F．And best of all, it’s a great way to see new things and meet new people! |
| G．If you’re after walking alone, ask about local hikes that get you away from the crowd. |
4 . Exercising regularly not only helps you keep slim, but also improves your overall health and well-being. Different exercises produce different results, as they focus on alternate parts of the body. There are four broad exercise categories: endurance, strength, flexibility, and balance. Many people often only focus on one exercise type, but including all four in your workout will produce better results and reduce your risk of injury.
Endurance
Endurance exercises increase your breathing and heart rate. By doing endurance exercises, you are working to keep your heart, lungs, and blood-flow system healthy while improving your total fitness. Over time these activities will make everyday activities seem easier.
Strength
If you want to build up your muscles, then strength exercises, which are also known as “resistance training”, are right for you. Even the slightest increase in strength can make a huge difference in your ability to carry out daily tasks. Developing strong muscles also reduce your risk of weak bones.
Flexibility
Flexibility exercises help stretch your body’s muscles. This allows for more freedom of movement for other exercises and can also improve your range of motion, posture, ability to breathe deeply, and blood flow. Also, it reduces the muscle tension caused by stress.
Balance
Balance exercises help prevent falls and are especially important to older adults, helping them stay independent. Most good balance exercises are ones that keep you constantly moving with your feet on the ground. Heel-to-toe walking and standing on one foot are simple ways to improve balance.
1. How can a person benefit most from their exercise routine?| A．By combining different exercise types together. |
| B．By having enough rest between their workouts. |
| C．By concentrating on one training aspect at a time. |
| D．By increasing the frequency of their training gradually. |
| A．Strength and Balance. | B．Flexibility and Balance. |
| C．Endurance and Strength. | D．Endurance and Flexibility. |
| A．Arms. | B．Legs. | C．Waist. | D．Neck. |
Eric Zhang was born in Chongqing, in southern China, and grew up
The timing couldn’t be
Chinese social media is also a source of
In recent years, the national government has taken steps
6 . We’ve all heard the saying“Life slows down the older you get,” but that's certainly not true for Joan MacDonald.
The 75-year-old fitness influencer has accumulated an incredible following on social media, in part because she's chosen to actively reject the idea that aging robs you of your energy, focus and drive. In fact, MacDonald looks at movement as a “gift, ” and whether you're hitting the gym five days a week, or just beginning your fitness journey 一 it's never too late to take advantage of what your body was meant to do. Get moving.
“Just start with what you can, ” MacDonald tells Guideposts, org when asked what her best piece of advice would be for seniors looking to get active again.“If you can only walk three blocks, start there. Over time aim to add another block.”
And just because you' re starting small, it doesn’t' t mean that a short bike ride or quick stretch session isn't having an impact. The recommended amount of cardio （有氧运动）each day for most adults is 30 minutes, although even short bursts of movement can have a huge impact on decreasing the risk of being overweight, heart problems and other conditions.
The key is consistency. MacDonald knows that the road to healthy isn't easy and sometimes, the struggle can seem impossible to overcome. She had to battle against years of bad habits and recondition her body to push against her imagined limits. She tries to keep her social media channels focused on the positive aspects of working out and eating better, always encouraging and uplifting her followers, and never judging their difficulties 一 or her own. It's that attitude that she says is key to staying active.
“Focus on what is going right and well,” MacDonald says. “For me, I started my whole transformation because I wanted to feel better. I wanted energy to live my life! Now having my health, strength, and endurance is what keeps me committed.”
1. What may contribute to MacDonald , shaving numerous followers on social media?| A．Her attitude. | B．Her impact. | C．Her strength. | D．Her journey. |
| A．They take advantage of what they want. |
| B．They start working out with what they can. |
| C．They get moving by doing what they need. |
| D．They perform short movement as they like. |
| A．Inspiring the followers and evaluating their troubles. |
| B．Holding positive attitudes and keeping a balanced diet. |
| C．Managing the social media channels and gaining views. |
| D．Breaking bad habits and challenging herself to the limit. |
| A．Prevention is better than cure. |
| B．A light heart lives long. |
| C．The nature of life lies in sports. |
| D．Content is better than riches. |
7 . Rollerblading is an excellent sport that just about anyone can enjoy. After you have mastered the basics of rollerblading, you can begin to master the sport. There are a variety of different methods and styles that you can try.
Some types of rollerblading, including free skating and aggressive skating, have a heavy emphasis on tricks. Free skating is a type of rollerblading that is primarily about getting from start to finish as fast as possible.
Some inline skaters prefer to go the way of inline speed skating.
Each of these sports requires different skills and is comprised of a different group of people.
| A．Inline speed skating is all about racing |
| B．Many people enjoy rollerblading just for the simple pleasure of exercise |
| C．In addition to emphasizing speed, free skating often includes different tricks |
| D．Free skating is set in an urban setting and participants must travel through streets |
| E．Roller hockey is of course another, yet completely different form of rollerblading |
| F．Those inline skaters can also try sports like inline figure skating and speed skating |
| G．Each sport requires skill, and experience, as well as having different equipment requirements |
8 . We hear endlessly how good exercise is for our health, but you might be surprised to know just how good.
It lowers the risk of dementia.
The World Health Organization estimates that the number of people with dementia will double in the next 30 years.
It aids digestion.
Just 15 minutes of exercise a day for eight years can increase your lifespan by three years. It can be low-intensity exercise, swimming or a long slow walk. The more you do, the longer you could live. Physical activities delay cell ageing，which increases longevity in humans.
It enhances your mental health.
Doing something active releases “happy” brain chemicals, such as endorphins and serotonin, which make you more positive. The more you do it, the better you’ll feel. But you do need to work up a bit of a sweat. If you’ve had a bad day, a quick power walk is a brilliant stress reliever.
| A．It keeps you young. |
| B．It helps you be energetic. |
| C．Here are some benefits of exercise. |
| D．You can surely brighten your day after it. |
| E．Your stomach feels more comfortable after exercise. |
| F．However, regular exercise could save you from dementia. |
| G．Therefore, the benefits of exercise outweigh its shortcomings. |
Wearing wristbands with the names of LeBron James and Kobe Bryant
With
However, in a bid to ensure equal access
10 . 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. |
| A．More Women Are Exercising to Prevent Dementia |
| B．Middle-Aged Women Need to Do More Exercise |
| C．Fit Women Are Less Likely to Develop Dementia |
| D．Biking Improves Women's Cardiovascular Fitness |
