1 . What Are the Physical Benefits of Exercise?

Exercise is often thought of as activities that help a person lose weight or prevent weight gain. Having a body that is slimmer and trimmer is certainly one of the physical benefits of exercise, but there are many others.     1    

Exercising can help strengthen the muscles.

Diet pills may help a man shed weight but they will not help him build or strengthen his muscles. The physical benefits of exercise are generally experienced simultaneously.     2     This benefit is not limited to males and the types of exercises that produce these results are not limited to weight lifting.

Working out can make the bones stronger.

Exercise also strengthens bones, which becomes more important the older a person gets. Bones go through a natural process of breaking down the rebuilding.     3     Physical activity produces that stimulation and, therefore, helps decrease the likelihood of conditions such as osteoporosis (骨质疏松).

    4    

Many people are concerned with looking older. Slowing and reversing the effects of aging are benefits of physical exercise. Cellulite (皮下脂肪团), for example, can make a young woman appear older than she is.     5     Wrinkles are another sign of aging that can be reduced by exercise since physical activity tends to improve the condition of skin.

The key to China’s future lies in the younger generations. A strong body is important for the     1    (develop) of young people.

In schools, the class hours for physical education continue to increase. More than 37 million rural students     2    (receive) compulsory education (义务教育) have benefited from the student nutrition improvement program. In 2018, 92 percent of students aged between 14 and 19     3    (pass) the physical fitness test, and the number of the students rated good     4     excellent increased greatly.

In communities, young people participate     5     (active) in mass sports. Running, swimming and ball games are popular. Sport and fitness places     6     (crowd). The Beijing Olympic Winter Games have boosted young people’s enthusiasm for winter sports in China.

Youth aged 18 to 30 are the main force in winter sports,     7     the participation rate reaching 37.3 percent.

Inspired by the Chinese Women’s Volleyball Team     8    (know) for its unbreakable spirit, Chinese youth have taken golds and silvers in competitive sports     9     (event).

Chinese youth enjoy, value, and participate in sports, becoming     10     active force in building a country strong in sports.

5 . It’s certainly not unusual to see groups of footballers gathering at sports centres around the country, readying to kick a ball around, but look again and you’ll see that many of them are more mature than you first thought. Created as recently as 2011, and mostly played by those aged over 50, walking football is a sport still in its infancy.

For the uninitiated(外行人), it’s football, but maybe not as you know it. The game certainly isn’t as slow as you might imagine. One foot has to remain on the ground at all times, so the ball has to be moved with accuracy, players having to find space to receive the pass. Often players are restricted to three touches of the ball before releasing it as a mechanism to cut down on any running. The rules are further slightly changed to ensure there’s minimal contact between players with no tackling from the side or from behind. 

Andy Fairburn is a regular at the sessions. Now in his early-seventies, Andy finds the game still has plenty to offer him.  

“I’ve been playing football since I was about 16, mainly Sunday League and then playing indoor five-a-side with work teams and then starting here. Getting older, your knees are knackered, your hips start to hurt, and I’ll know when it’s time to stop, but I’ve still got some time left to enjoy it. I am still competitive, though, and old habits die hard. What I’ve enjoyed most is the friendship and meeting new people. We’ve all become friends. We talk about all kinds of things.”

For many who thought football was finished for them as a participation sport due to fitness and age, it’s far from the case. Walking football is a sport played by those who’ve never kicked a ball before through to those skilled enough to play for their country, often on the same pitch. The game may be growing faster than its participants are allowed to move, but it’s never too late to enjoy the thrill of kicking a ball around with like-minded people.

The Yin-yang diagram is an illustration of t’ai chi. Yin and yang are not     1     (complete) opposite, one of which can turn into the other. Chinese people boil down the laws of the universe, nature and the human body to this:Yin and yang are in a circle; man and nature exist in unity.     2     (base) on such philosophical ideas,     3     (tradition) knowledge and sports practice about physical and mental cultivation have been formed and passed down from generation     4     generation. Thus t’ai chi ch’uan came into being.

Chinese people believe that movement is contained in stillness and fastness is contained in slowness. T’ai chi ch’uan     5     (contain) these two kinds of energy. Do you think the most important characteristic of t’ai chi ch’uan is     6     (soft)? No. The fighting principle of it is to mobilize the internal energy flow of the human body,     7     has both speed and explosive power.

The greatest uses of t’ai chi ch’uan are for people     8     (experience) life, the true principles of movement and stillness in nature, and to maintain harmony with nature in mind and body. So far, it     9     (prove) by medical research that t’ai chi ch’uan is     10     ideal therapy against a number of chronic diseases. It can not only promote physical health, but also help ease your mind and delight your spirits.

8 . Many people lead busy lives and think they barely have time to work out every day.     1     They are short workouts that often involve high-intensity(高强度的)exercises. Here we explore some reasons to do micro workouts.

Require Less of a Time Commitment

Committing to exercising for a certain amount of time per week can be difficult, especially when you do not have the time or motivation to work out for an extended period. Microworkouts are good alternatives. They take up only 10 to 30 minutes of your day. Many people spend much longer scrolling through social media each day.     2    

Make Scheduling Workouts Easier

It can be challenging to commit the time needed to exercise every day,but it can also be hard to fit a workout into a tight schedule. However, a study suggests that it may be possible.     3     For example, walking your dog, using the stairs, parking farther away from adestination, or walking during your lunch break are all ways you can try.

Need No Equipment

Investing in expensive home gym equipment can be a real burden. When you decide to domicro workouts, though, you don’t need a bunch of equipment.     4     For example, you may choose to do steps on your stairs, run on the spot, or even do some star jumps. Since youcan choose what type of workout you’d prefer to do, it means that you can exercise wheneveryou please.

    5     Now that you know all about micro workouts, you can add them to your day.Get as creative as you please and think about the types of movements that suit you. You neverknow-it might just boost your health and wellness.

9 . Class Format: Created by Sadie Kurzban, 305 Fitness is a fierce dance cardio class with a live DJ. No prior dance experience is required, but you’ll be moving your body nonstop and learning choreography that will help you become a better dancer and build confidence. Here, you can burn 700+ calories in under an hour while getting lost in the music.

How often should you go? “I recommend 2 classes per week,“ says Founder Sadie Kurzban.

When can you start seeing results? ”Most clients report seeing results after just 4 or 5 classes. It’s incredibly effective!”

Locations: For class schedules and locations, click here.

Cost: $34 for a single class-and new clients get a second class free! For other package options(选择),click here.

Class Format: Wondering where the Victoria’s Secret Angels hit the gym? One word: DOGPOUND. Clients have the choice of joining in on a class, working out with a friend or partaking in one-on-one training. Everyone\ body is different, and DOGPOUND offers a fully personalized workout for your individual needs. Workouts include high intensity training, boxing, strength training, and more.

How often should you go? “Fitness is all about getting what you put into it. If you work out consistently, as well as adjusting dietary habits outside of the gym, you will begin to feel and notice the results your body is making soon,“ says Rhys Athayde, founding trainer at DOGPOUND.

Location: 1 Renwick Street, New York, NY 10013; 646-620-6533.

Cost: Classes start at $42, and for more package options, click here.

Class Format: P.Volve was founded by celebrity and Victoria’s Secret trainer, Stephen Pasterino. Here, you’ll never do the same workout twice; it consists of hundreds of moves.

When can you start seeing results? You’ll start seeing results within 1-2 months. How often should you go? Ideally, clients should be going to P.volve 3-4 days/week.

Location: 112 Bowery, New York, NY 10013; 888-338-2351.

Cost: Single classes start at $40 and P.volve’s online streaming workouts are $29.99/month-with the first two weeks free.