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Unit8听力原文PartICAneasywaytorememberhowmuchweneedtoexerciseforfitnessistokeepinmindthelettersF,IandT:Frequency---3to5daysaweekIntensity—tillyourheartratereachesyourtargetspeedTime-15to60minuteseachtimeThenyoumayaskhowtoworkoutyourtargetheartspeedrange.Let'sdoittogether.Theupperlimitofyourtargetheartspeedrangeis190minusyourage.Thelowerlimitis160minusyourage.Forsomeonewhois20yearsold,forexample,histargetheartspeedrangewouldbebetween140beatsperminute(160-20)and170beatsperminute(19~20).Onceyou'vegotyourtargetspeedrange,youmaystartcheckingwhetheryourexercisegivesyouthefitnesseffect.First,warmupwithfiveminutesforstretchexercises.Thenstartyourenergeticexercise(e.g.jogging).About10minutesafterstartingenergeticexercise,stopandcheckyourpulserate(whichisthesameasyourheartrate).Finally,countyourpulsebeatsforl5secondsandmultiplybyfour.Remembertotakeyourpulserateassoonasyoustop.Ifyouwaiteven30seconds,theratewillhavebeguntoslowandwillnotbeaccurate.Youaregettingthefitnesseffectifyourpulserateisinyourtargetheartspeedrange.PartIIThedigestivesystemanddiarrheaAEverynowandagain,astressfulsituationmayarisethecourseofourschool,homeorcommunitylife.Often,thesituationinvolvesdisagreementsbetweenpeople.Sometimes,thesituationinvolvesworkdifficulties—notknowinghowtosolveaproblemorhavingtomakeadifficultdecision.Atothertimes,itinvolvesmoney—nothavingenoughtospendordisagreementoverwhattospendon.Thatiswhyrelationshipproblems,work-relatedproblemsandmoneyproblemsarethreewell-knownsituationsthatcausestress.Soknowinghowtohandlepeople,learninghowtosolveproblemsormakedecisions,andlivingwithinourincomeallhelptocontrolstress.Herearefourwaystohelpyoucontrolstressfromsituations.Clue#1:Bekind,lovingandpolitetoyourparents,grandparents,brothersandsisters.Maketimetotalk,playandrelaxtogether.Clue#2:Treatothersthewayyouwouldlikethemtotreatyou.Smile,chat,laughanddothingstogether.Learntocooperate,shareandmakesacrificesforothers.Clue#3:Donotkeepyourworriestoyourself.Talkthemoverwithsomeoneyourespect.Twoheadsarebetterthanone.Clue#4:Thinkofthegoodandbadpointsofeachchoice.Beguidedbyfactsandnotyourfeelings.Choosetogetherwiththepeoplewhowillbeaffectedbytheresults.Inthisway,theywillseehowthechoiceismadeandbemorewillingtobearwiththebadpoints.CTherearemanyexplanationsofwhypeoplecatchcolds.Somesaycoldsarecausedbytheenvironment.Otherssaycoldscanresultfromsmokingtoomuch,lackofexercise,notenoughrest,poordiet,orworkingtoohard.Butnewstudiessuggestthatpeoplewhofeelextremetensionforalongperiodoftimealsomaybeatahigherriskofdevelopingacold.Theresearchersnotethatstressisnotthecauseofallcolds.Butstudiesshowthatpeoplewhosufferfromthestresscausedbyseriouspersonalproblemsaremorelikelytogetsickthanthosewhodonot.Researchershavespentyearstryingtofindoutwhysomepeoplehavecoldsmoreoftenthanothers.Anearlierstudydirectedin1991showedthatemotionalstresscanleadtocolds.Incurrentstudies,researchersattheUniversityofPittsburghstudiedalmost300people,ages18to55.Theyweregivenphysical,socialandmentalandemotionalexaminations.Thenlivecoldviruseswereplacedintheirnoses.Duringthenextfivedays,theywereexaminedtofindoutwhobecameinfectedbythevirusandthendevelopedsignsofaCold.Suchsignsincludecoughing,sneezingandablockednose.Stresslowersresistance,butjusthowitdoesisunknown.Sointhisstudy,theresearcherslookforthekindsofstressinvolvedandhowtheymighthaveaffectedresistancetocolds.Thestudyfoundthatseverestresslastingamonthormoreincreasedtheriskofacold.Twocausesofstress—losingajoborhavingdifficultieswithfamilymembersorfriends—increasetheriskthemost.PartIII“Soyouwannakeepfit,huh?”Exercisekeepsyoufitandhealthy.Exercisesshouldbedonethreetofivetimesaweek.Exerciseforatleast15to30minuteseachtime.However,agoodexerciseplanshouldincludewarming-upexercisesbeforeandcool-downexercisesaftervigorousactivity.Bothofthemshouldlastfivetotenminutes.Theseexercises,suchasheadtilt,armcircles,sidebendandtoetouch,stretchyourmusclesandmakethemmovemoreeasily.Theyprepareyouforvigorousactivityandhelpyourbodyslowlyreturntoitsnormalbreathingandheartrateaftervigorousactivity.AndherecomesCrystalCollins.Hithere!I'mCrystalCollins,andI'mveryhappytosharesometimewithyou.So,youwannakeepfit,huh?Well,yousurecametotherightplace!Togetherwecankeepfitandhealthy,andbemoresuccessful.It'seasy.Everybodycandoit,youhear?Justrememberthefivegoldenrules:Numberone.Alwayswearlooseandcomfortableclotheswhenyou'reexercising.Youneedtofeelcomfortableandrelaxed.Numbertwo.Youshouldalwaysdosomesimplewarming-upexercisesfirst.Togetyourbodyreadyfortherealthing.Numberthree.Nevertrytodotoomuchexercisetoosoon.Takeitniceandeasynow,youhear?There'snorushaboutthis.Numberfour.Don'tforgettorelaxcompletelyforaboutfiveminuteswhenyou'vefinishedyour-workout.Youneedtorestalittlebitafteryou'vebeenexercising.Andhereisgoldenrulenumberfive.Stopimmediatelyifyoufeelanypaininyourchest,throat,neckorhead.PartⅣMoreaboutthetopic:Subhealthstressedout:verytenseandanxiousbecauseofdifficultiesintheirlives.(INFORMAL)紧张的,有压力的borderline:thepointatwhichonequality,situation,emotionetcendsandanotherbegins.i.e.Sheslipp