如何在家锻炼身体
——改编自How to Exercise at Home
During the global lockdown, many people are unable to attend the gym and have turned to exercising at home. The importance of keeping the body active and fit is paramount in these times, as a sedentary lifestyle and weight gain can lead to health issues. However, it is not necessary to pump iron or have expensive equipment like rowing and cycling machines to stay fit.
Not only is exercising vital for physical health, but it also has positive benefits on mental health. According to a study by Dr. Andrea Dunn at the Cooper Research Institute in Dallas, Texas, patients who walked daily for 35 minutes saw a 47% reduction in depression levels.
Cardiovascular exercise, also known as cardio, is used to keep the heart rate up, strengthening the heart and improving general fitness. Many people are turning to activities such as skipping with an old rope, or following online exercise videos
produced by various fitness experts.
Walking is another great aerobic activity that increases blood circulation. Affordable pedometers can be utilized to track steps, heart rates, sleeping patterns, and even blood oxygenation levels. Even without stepping outside, people are power walking or jogging around their homes, whether it be the garden or hallway.
Practicing yoga or Tai Chi can maintain body suppleness, reducing joint pain and preventing injury. Finally, strength and resistance training can be done at home using bags of rice or boxes instead of heavy gym weights.
These online exercise routines can be continued beyond lockdowns since they benefit physical and mental health. With just ten minutes a day of simple exercises, using a rope or bag of rice, individuals can enhance both health aspects while overcoming the challenge of busy lifestyles hindering gym attendance.
【重点词汇】
1. lockdown ['lɒkdəʊn] n. 封锁，禁闭 2. gym [dʒɪm] n. 健身房
3. exercising ['eksəsaɪzɪŋ] v. 锻炼
4. sedentary ['sedntərɪ] adj. 久坐的，静坐的 5. weight gain 工 n. weight 变胖，增重 6. paramount ['pærəmaʊnt] adj. 极为重要的 7. cardio [ˈkɑːdioʊ] n. 心血管运动 8. heart rate n. 心率
9. strengthening ['streŋθ(ə)nɪŋ] v. 加强，增强 10. fitness ['fɪtnəs] n. 健康，健身 11. skipping ['skɪpɪŋ] n. 跳绳
12. online ['ɒnlaɪn] adj./adv. 在线的，联机的 13. aerobic [eəˈroʊbɪk] adj. 有氧的 14. blood circulation n. 血液循环 15. pedometer [pə'dɒmɪtə(r)] n. 计步器 16. track [træk] v. 追踪，跟踪 17. heart rate n. 心率
18. sleeping patterns n. 睡眠模式 19. blood oxygenation levels n. 血氧水平 20. power walking n. 快走 21. jogging ['dʒɒɡɪŋ] n. 慢跑 22. hallway ['hɔːlweɪ] n. 门厅
23. yoga [ˈjəʊɡə] n. 瑜伽 24. Tai Chi n. 太极
25. body suppleness n. 身体柔韧性 26. joint pain 工 n. joint 疼痛 27. preventing v. 防止，预防 28. injury ['ɪndʒəri] n. 伤害，损伤 29. strength n. 力量 30. resistance n. 抵抗力 31. bags of rice n. 米袋 32. gym weights n. 健身房器材 33. continued adj. 持续的，连续的 34. physical health n. 身体健康 35. mental health n. 心理健康 36. enhance [ɪn'hæns] v. 增强，提高 37. aspects n. 方面，方向
38. busy lifestyles n. 繁忙的生活方式 39. hindering adj. 阻碍的，妨碍的 40. attendance n. 出席，参加 41. affordable adj. 经济实惠的 42. depression [dɪ'preʃ(ə)n] n. 抑郁症 43. general fitness n. 总体健康状况 44. blood [blʌd] n. 血液
45. oxygenation ['ɒksɪdʒə(ʊ)neɪʃ(ə)n] n. 氧合，含氧化 46. patients ['peɪʃənts] n. 病人
47. Dallas ['dæləs] n. 达拉斯（美国城市） 48. rope [rəʊp] n. 绳子
49. weightlifting ['weɪtlɪftɪŋ] n. 举重 50. equipment [ɪkwɪpmənt] n. 设备，装备
【阅读理解练习题】
1. What is the main topic of the article?
A) The importance of mental health during lockdown B) Exercise equipment for home use
C) Benefits of staying active during lockdown D) Ways to lose weight without going to the gym 答案：C
解析：文章中提到了全球范围内的锁定期间，许多人无法前往健身房，开始在家锻炼。同时，作者也强调了保持身体活跃和健康的重要性，因为久坐和增重可能会导致健康问题。因此，C项最符合主题。
2. According to Dr. Andrea Dunn's study, what was the positive result of walking daily for 35 minutes?
A) Reduced blood circulation levels
B) Improved joint suppleness C) Decreased depression levels D) Increased muscle strength 答案：C
解析：根据文章第二段，Dr. Andrea Dunn在德克萨斯州达拉斯的库珀研究院做了一项研究，发现每天散步35分钟可以减少47%的抑郁症程度。
3. Which type of exercise can reduce joint pain and prevent injury?
A) Strength and resistance training B) Cardiovascular exercise C) Yoga or Tai Chi
D) Online exercise routines 答案：C
解析：根据文章“Practicing yoga or Tai Chi can maintain body suppleness, reducing joint pain and preventing injury.” 这些能够使身体保持柔韧性，减轻关节疼痛并预防受伤。
4. What is the benefit of aerobic activity?
A) Reducing joint pain B) Strengthening the heart C) Building muscle mass D) Improving bone density 答案：B
解析：根据文章“Cardiovascular exercise, also known as cardio, is used to keep the heart rate up, strengthening the heart and improving general fitness.” 有氧运动能够保持心率，强化心脏和改善整体健康。
5. What kind of equipment can be used instead of gym weights for strength and resistance training?
A) Rice or boxes B) Rowing machines C) Skipping ropes D) Pedometers 答案：A
解析：文中提到了用米袋或盒子等简单物品代替重型器械进行力量和抗阻训练。
6. Why are online exercise routines beneficial after lockdowns?
A) They enhance physical and mental health B) They provide social interaction
C) They reduce the cost of gym memberships D) They offer more variety in workouts 答案：A
解析：文章最后一句话提到这些在线健身方案可以在疫情结束后继续使用，因为它们对身体和心理健康都有益。故选A项。
7.What is the impact of a sedentary lifestyle during lockdown on health?
A) Benefits cardiovascular health B) Affects mental health only
C) Causes weight gain and other health issues D) Does not affect physical health 答案：C
解析：文章中提到了\"全球范围内的锁定期间，许多人无法前往健身房，开始在家锻炼。保持身体活跃和健康的重要性在这个时期是至关重要的......\"，说明长时间久坐对健康会有不好的影响，如导致肥
胖等健康问题。故选C。
8.What is the benefit of utilizing a pedometer during exercise?
A) Tracking heart rates
B) Monitoring blood circulation levels C) Recording sleeping patterns D) Counting steps 答案：D
解析：根据文章“Affordable pedometers can be utilized to track steps, heart rates, sleeping patterns, and even blood oxygenation levels.” 可以使用廉价计步器来记录步数，心率，睡眠模式，甚至血氧水平。 【全文逐句对照翻译】
在全球封锁期间，许多人无法去健身房，转而在家锻炼。
During the global lockdown, many people are unable to attend the gym and have turned to exercising at home.
在这个时代，保持身体活跃和健康的重要性是至关重要的，因为久坐的生活方式和体重增加会导致健康问题。
The importance of keeping the body active and fit is paramount in these times, as a sedentary lifestyle and weight gain can lead to health issues.
然而，没有必要为了保持健康而使用举重或昂贵的设备，如划船和骑自行车。
However, it is not necessary to pump iron or have expensive equipment like rowing and cycling machines to stay fit.
锻炼不仅对身体健康至关重要，而且对心理健康也有积极的好处。 Not only is exercising vital for physical health, but it also has positive benefits on mental health.
根据德克萨斯州达拉斯库珀研究所的安德里亚·邓恩博士的一项研究，每天步行35分钟的患者抑郁程度降低了47%。
According to a study by Dr. Andrea Dunn at the Cooper Research Institute in Dallas, Texas, patients who walked daily for 35 minutes saw a 47% reduction in depression levels.
心血管运动，也被称为有氧运动，是用来保持心率加快，加强心脏和提高整体健康。
Cardiovascular exercise, also known as cardio, is used to keep
the heart rate up, strengthening the heart and improving general fitness.
许多人开始转向一些运动，比如用旧绳跳绳，或者观看各种健身专家制作的在线运动视频。
Many people are turning to activities such as skipping with an old rope, or following online exercise videos produced by various fitness experts.
散步是另一种促进血液循环的有氧运动。
Walking is another great aerobic activity that increases blood circulation.
经济实惠的计步器可以用来跟踪步数、心率、睡眠模式，甚至血氧水平。
Affordable pedometers can be utilized to track steps, heart rates, sleeping patterns, and even blood oxygenation levels.
即使不出门，人们也会在家周围快步走或慢跑，无论是在花园还是走廊。
Even without stepping outside, people are power walking or jogging around their homes, whether it be the garden or
hallway.
练习瑜伽或太极可以保持身体的柔韧性，减少关节疼痛，防止受伤。 Practicing yoga or Tai Chi can maintain body suppleness, reducing joint pain and preventing injury.
最后，力量和阻力训练可以在家里用袋装大米或盒装大米进行，而不是在健身房举重。
Finally, strength and resistance training can be done at home using bags of rice or boxes instead of heavy gym weights.
这些在线锻炼程序可以在封锁之后继续进行，因为它们有益于身心健康。
These online exercise routines can be continued beyond lockdowns since they benefit physical and mental health.
每天只需十分钟的简单运动，用绳子或一袋米，个人就可以在克服繁忙的生活方式阻碍健身房的挑战的同时，增强健康方面。
With just ten minutes a day of simple exercises, using a rope or bag of rice, individuals can enhance both health aspects while overcoming the challenge of busy lifestyles hindering gym attendance.
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