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Unit2Besporty,behealthyReadingAbeginner'sguidetoexercise体育锻炼之门Youwanttostartdoingexercise?Congratulations!Youhavejusttakenyourfirststeptowardsanewandimprovedyou!想开始锻炼身体了吗？祝贺你！你已经向新的、更好的自己跨出了第一步。Understandingthebenefitsofexercise了解锻炼的益处Mostpeopleassumethatregularexercisedoeswondersforthebodyandmind—butwhatexactlyareitshealthbenefits?Tostartwith,physicalactivityincreasestheefficiencyofyourheartandlungs.Duringexercise,yourheartandlungsmustworkharder.Thisextraeffortmakesthemgrowstrongeroverthelongterm.Ithasalsobeenproventhatactivepeopletendtohavebetterimmunesystemsandareatlowerriskofdiseases.Moreover,exerciseisgoodforyourmentalhealth.Workingoutcanhelpyoureducestressandgetovernegativefeelings.Somestudiesevenshowthatexerciseimprovescertainbrainfunctions,meaningyoucouldactuallyexerciseyourwaytobetterperformanceatschool!大多数人都认为经常锻炼对身心大有益处—不过，锻炼究竟对健康有哪些好处呢？首先，体育活动能增强心肺功能。在锻炼时，你的心脏和肺必须更卖力地工作。久而久之，这些额外的工作使它们变得更强壮。有证据表明，经常锻炼的人往往免疫系统会更好，患病的风险更低。另外，锻炼对心理健康有好处。锻炼身体能帮你缓解心理压力，克服负面情绪。甚至有研究显示锻炼可以改善某些大脑机能，也就是说，通过锻炼，你确实可以提高自己的学习成绩。Planningyourexerciseroutine规划日常锻炼Whenyouplananexerciseroutine,thefirstthingtoconsideriswhatyouexpecttoimprove:heartandlungefficiency,musclestrengthorflexibility.Aerobicactivities,likejogging,swimmingandskiing,developyourheartandlungs.Strengthtraining,suchaspull—upsandweightlifting,increasesmusclestrengthandencouragesbonedevelopment.Flexibilitytraining,includinggymnasticsandtaichi,helpsstretchyourmusclesandimproveyourbody'srangeofmovement.Thesetypesofexerciseallplayaroleinahealthyroutine.Aboveall,chooseactivitiseyouenjoybecause,inthisway,you'remorelikelytostickwiththem.在做日常锻炼的规划时，首先要考虑的是你想要提升哪方面：是心肺功能，还是肌肉强度，抑或是柔韧性。像慢跑、游泳和滑雪这样的有氧运动，能增强心肺功能。力量训练，比如引体向上和举重，能增强肌肉强度，促进骨骼发育。柔韧性训练，包括体操和太极拳，有助于舒展肌肉，增大机体活动幅度。在一套健康的日常锻炼项目中，以上三种锻炼都是不可或缺的。而最重要的是，要挑选你喜欢的项目，因为这样才更有可能持之以恒。Eatinganddringkingright饮食得当Likecarsthatrunonpetrol,yourbodyburnscarbohydratesforenergy.Foodslikenoodles,rice,fruitandvegetablesgiveyourbodyplentyofcarbohydratestokeepupyouenergyduringalongworkout.Tohelpyourmusclesrecoverandrepairthemselvesafterexercise,youneedtoeatfoodsrichinprotein,suchasfish,eggsandmilkproducts.Whentoeatisalsoofgreatimportance.Ingeneral,youshouldhaveyourmealanaverageof1.5yo2.5hoursbeforeexercising.Donoteatimmediatelyafterexercise;instead,waitatleast30minutesafteratypicalroutine,orasmuchasanhourafterahardworkout.Remembertodrinkthroughoutexercisetomakeupforwaterlosttosweat.就像汽车要烧汽油才能跑，你的身体也要燃烧碳水化合物来获取能量。米面果蔬等食物为身体提供丰富的碳水化合物，使你有充足的能量做长时间运动。锻炼后，为帮助肌肉恢复和自我修复，你需要吃些高蛋白食物，比如鱼、蛋和乳制品。什么时间吃也很重要。一般情况下，应该在锻炼之前一个半到两个半小时进食。运动后不要马上吃东西，如果是常规锻炼，至少过半小时再吃；如果是高强度锻炼，就需要等一小时后再吃。锻炼过程中别忘了喝水，一弥补出汗损耗的水分。Avoidinginjury避免受伤Topreventsofttissueinjury,makesurethatyouwearproperclothesandequipmentwhenexercising.Youshouldalsostartsmallandslowlyworkyourwaytoalongerandharderexerciseroutinetoavoidgettinghurt.Finally,remembertowarmupbeforeexercisingandstretchattheendofyourworkout.为避免软组织受伤，锻炼时一定要穿戴合适的衣服和护具。此外，刚开始锻炼强度要小，要循序渐进的增加锻炼的时间和强度，以防受伤。最后，记住锻炼前要热身，结束后要拉伸。So,nowyouknowthebenefitsofexerciseandhowtodoitsafelyandeffectively.Whatareyouwaitingfor?现在，你已经明白了锻炼的好处，也知道如何安全高效地锻炼了。那么，你还在等什么呢？Extendedreading拓展阅读Findingabalance:mytaichiexperience找到平衡：我的太极拳经验WhenmyfriendfirstsuggestedthatwejointhenewTaiChiClubatschool,Ihesitated.Ialwaysbelievedtaichiwasforoldpeople.Afterthefirstclass,however,IhadtoadmitthatIhadbeenwrongabouttaichi.Itwasamazing!Oneyearlater,Icanhonestlysayithashadahugeeffectonmephysicallyandmentally.Justasimportantly,practisingtaichihasinspiredmetoexploretheChineseculturebehindit.一开始，当朋友建议我们参加学校新成立的太极拳俱乐部时，我犹豫了。我过去一直觉得太极拳是老年人的运动。不过，上完第一节课后，我不得不承认，我之前对太极拳的认识是错误的。太极拳实在是太神奇了。一年后，我可以实话实说了，太极拳对我的身心都产生了巨大的影响。同样重要的是，练习太极拳还激励了我去探索其背后的中国文化。Thefirstfewtaichiclasseswerefunandeasy,andthemovesreallycaughtmyimagination,withdescriptivenameslikewhitecranespreadingitswingsandgoldenroosterstandingonongleg.WhenIaskedmycoachwheretheseinterestingnamescamefrom,hetoldmeaboutthehistoryoftaichi.ZhangSanfeng,a13th—centuryTaoist,wassaidtohaveinventedtaichiafterdrawinginspirationfromafightbetweenasnakeandabird.However,nowadayspeopletendtobelievethatChenWangting,a17th—centurymasterofChinesemartialarts,developedtaichibasedonmartialartsskills.Nowondersometaichimovesarenamedafteranimals—Chinesemartialartshavealong—standingpracticeofimitatinganimals.ChenWangting'soriginalsetofmovesiscalledChen—styletaichi,butotherstylesoftaichihavesincebeendeveloped,includingYang—style,Wu—styleandSun—style.前几节太极拳课非常有趣，也不难学，像“白鹤亮翅”“金鸡独立”这些很形象的招式名称确实很对我胃口。当我问教练，这些有趣的名称从何而来时，他向我道出了太极拳的历史。传说13世纪时，一个叫张三丰的道士从蛇和鸟的缠斗中汲取灵感，创立了太极拳。不过如今人们倾向于认为太极拳是17世纪的武学大师陈王廷根据武术技巧演化而来的。由于中国武术中模拟动物的做法由来已久，太极拳的部分招式以动物来命名也就不足为奇了。陈王廷最初创编的招式称为陈氏太极拳，后来也发展出了其他门类的太极拳，包括杨氏太极拳、吴氏太极拳和孙氏太极拳。Afterlearningthebasicsoftaichiinthosefirstfewclasses,Ifoundmyselfboredandachingfromdoingthesamemovesoverandoveragain.Luckily,mycoachtaughtmehowtorelaxmymusclesandfocusonpeaceofmindwhileperformingtheroutine.Withtheserequirementsoftaichiinmind,Ifoundtomysatisfactionthatmybalanceandflexibilityslowlyimproved,thatIwasabletodomoredifficultmoves,andthatmylovefortaichiret