Hiking and fast-paced walking are great ways to lose weight and improve cardiovascular(心血管的)fitness．Get out in the sunshine and pick up the pace．
Walking Musts
Start from 10 minutes and gradually increase your time．Make your daily goal 30 minutes of fast-paced walking．
Cross-trainers, walking shoes or other well-cushioned supportive shoes will do．Consider wearing cushioned socks to help protect your feet．
Step It Up
Picture yourself walking fast because you don't want to be late for the bus．This will be a faster pace than average walking．
If you can't maintain a conversation with your friend without getting out of breath, then you're walking too fast．
From Start to Finish
Walk at your normal walking pace for five minutes before picking up the pace．This gets your breathing and heart rate up before starting an aerobic walking workout．
After your workout, take five minutes to gradually return to your normal walking pace．This will allow your heart rate and blood pressure to stabilize．
Pioneering Adventure
Hikes are usually longer than 30 minutes; bring water and trail mix for continued energy．Don't drink water from a stream or river unless you have a purification system．
Hiking requires watching each step you take．Don't plan on race-walking, but gradually pick up speed as you familiarize yourself with the trail．
The challenge of inclines and declines will cause your heart rate to increase．They also require special attention because of loose gravel or dirt．A hiking stick may help with stability．Take your time．If the uphill gets difficult and you're breathing hard, stop and enjoy the views．
When crossing water, go where the stream is wide and shallow．Watch your footing and don't slip on wet rocks．
Hiking alone is never a good idea．Take a friend, a trusted adult and your cell phone．
(1)
The purpose of writing this passage is to ________．
[ ]
A．
tell people a joke
B．
cover some information about traveling
C．
encourage people to take a walk
D．
deliver a lesson on sunshine and water
(2)
What can we learn from Walking Musts?
[ ]
A．
Time and shoes．
B．
Catching the bus and taking a friend．
C．
Breathing and heart rate．
D．
Bringing water and enjoying the views．
(3)
By saying“Step It Up”, the author probably means ________．
[ ]
A．
we should change our ways for exercise
B．
we should control our walk pace
C．
we must keep talking while walking
D．
we must ask for a trusted adult to go with
(4)
Which of the following statements about hike is NOT true?
Hiking and fast-paced walking are great ways to lose weight and improve cardiovascular(心血管的)fitness．Get out in the sunshine and pick up the pace．
Walking Musts
Start from 10 minutes and gradually increase your time．Make your daily goal 30 minutes of fast-paced walking．
Cross-trainers, walking shoes or other well-cushioned supportive shoes will do．Consider wearing cushioned socks to help protect your feet．
Step It Up
Picture yourself walking fast because you don’t want to be late for the bus．This will be a faster pace than average walking．
If you can’t maintain a conversation with your friend without getting out of breath, then you’re walking too fast．
From Start to Finish
Walk at your normal walking pace for five minutes before picking up the pace．This gets your breathing and heart rate up before starting an aerobic walking workout．
After your workout, take five minutes to gradually return to your normal walking pace．This will allow your heart rate and blood pressure to stabilize．
Pioneering Adventure
Hikes are usually longer than 30 minutes; bring water and trail mix for continued energy．Don’t drink water from a stream or river unless you have a purification system．
Hiking requires watching each step you take．Don’t plan on race-walking, but gradually pick up speed as you familiarize yourself with the trail．
The challenge of inclines and declines will cause your heart rate to increase．They also require special attention because of loose gravel or dirt．A hiking stick may help with stability．Take your time．If the uphill gets difficult and you’re breathing hard, stop and enjoy the views．
When crossing water, go where the stream is wide and shallow．Watch your footing and don’t slip on wet rocks．
Hiking alone is never a good idea．Take a friend, a trusted adult and your cell phone．
(1)
The purpose of writing this passage is to _________．
[ ]
A．
tell people a joke
B．
cover some information about traveling
C．
encourage people to take a walk
D．
deliver a lesson on sunshine and water
(2)
What can we learn from Walking Musts?
[ ]
A．
Time and shoes．
B．
Catching the bus and taking a friend．
C．
Breathing and heart rate．
D．
Bringing water and enjoying the views．
(3)
By saying “Step It Up”, the author probably means _________．
[ ]
A．
we should change our ways for exercise
B．
we should control our walk pace
C．
we must keep talking while walking
D．
we must ask for a trusted adult to go with
(4)
Which of the following statements about hike is NOT true?
Aunt Polly had Tom paint the fence on Sunday．Soon after Tom started to paint, an idea 1 to him．He smiled and began singing 2 his work．
Just then his friend Ben came 3 ．He laughed when he saw Tom painting．“What’s the matter, Tom? Does your aunt want you to work on such a nice day?”
Tom did not 3 painting．“Work? Oh, no, Ben．You see, painting is an 5 ．First you must choose the right day, then you must get the best paint and brush．But most important of all, you must have the right 6 ．Aunt Polly says that there isn’t a boy in town who can paint this fence like me!”
Ben’s eyes opened 7 ．“Really, Tom? Let me try a bit．”
“Oh that isn’t possible,” Said Tom．“My Aunt Polly is very sure of the 8 she wants her fence painted．Remember, she chose me．”
“Come on, Tom．I’ll give you half my apple if you let me paint,” Ben 9 ．“Your aunt will never know the 10 !”
“Oh, you’re wrong about that, Ben,” answered Tom．“She has very sharp 11 ．And think how I would feel． 12 , she asked ME to paint her fence．”
“You may have my whole apple,” Ben said．“Give me the paint brush now．”
“Well, if you really think you can do it－here, 13 the brush but be very careful the way you paint．” Tom 14 a bite into the red apple．
Half an hour later, when his friend had painted four 15 of the fence, Tom said, “You’re doing it quite well, Ben, but of course you need to do much more 16 you can really call yourself a painter．”
As each hour passed, Tom’s painting became more 17 ．Each friend who happened to walk past took his 18 at painting a few boards－all for a price, of course．“You have to make them think it’s 19 wonderful,” thought Tom．“They’d never want to do it without 20 for it．”