고2-3과-복습

Lesson 3, Fitness for You

Walking Works Miracles!

Research shows regular walking can improve your heart and circulation, lower blood pressure, and help protect (   ) a wide range of health problems. Most people also find (that/what) walking is cheaper, more attractive, and (much/more) easier to fit into their schedules than gym―based exercise or (organized/organizing) sports.

 

This is a practical guide to walking. (Read/Reading) through the guide and learn about the benefits of walking. Start walking your way to better health now.

 

(Surprising/Surprised) Statistics

Regular walking (reduces/reduce) the risk of coronary heart disease by up to 50 (Department of Health, the UK)

Lack of exercise causes more illness than (smoking/smoke) in European Union countries. (World Health Organization)

A brisk 20―minute walk burns around 100 calories, as much as swimming for 10 minutes, playing football for 12 minutes, or (do/doing) aerobics for 16 minutes. (Countryside Agency, the UK)

Car users regularly suffer up to three times as much pollution as pedestrians (because/because of) they are sitting in traffic breathing in the exhaust fumes from the cars in front of them. (Environmental Transport Association, the UK)

 

Case Studies: Witnesses to Benefits

I've always struggled ( ) my weight. I've tried everything ( ) starvation 20 to aerobics with little long―term success. Nothing worked, so I began walking as much as I could, at least an hour each day. Everybody thought I was illadvised/illadvising, but walking paid ( ).

( ) a two―year period, I lost 20 kilograms. Walking really works for me because I can fit it into my day easily. It has (freed/free) me from crazy diets. It costs (nothing/anything) and helps me deal with the stress 25 of the day.

― Sharon Woods

(Conversation overheard on a train.)

W I walk up to my grandpa's once a week. It's about three kilometers away and nearly all uphill.

M Really? Isn't it difficult?

W When I first started doing it, it (nearly/near) killed me, but it's easier now.

M Yes, it's difficult (for/of) you not having the car (anymore/somemore).

W Oh, no. I'm glad I do it. It keeps me (fit/fitly). When I get to the top of the hill, I can feel my heart (beating/to beat), and I feel (alively/alive). I need the fresh air, and now I easily fall asleep when I go to bed.

M Good for you!

Week 1―2

To begin with, just walk a little more as part of your daily routine. Get used to (walking/walk) more, regardless ( ) the distance. Try getting (on/off) the bus one stop earlier, or walking to the shops and (take/taking) a bus back home.

Ten―Week Walk Program

Week 3―4

The aim of weeks 3―4 is to make sure that each day you complete

(적어도 ) one walk that (lasts/last) ten minutes. So time (yourself/you) and try (not to stop/to not stop) for ten minutes.

Week 5―6

For weeks 5－6, you should aim to walk the 30 minutes a day that experts recommend/recommends. But don't worry.

This (can be done/can do) in two sessions of 15 minutes anytime during the day.

Week 7―8

Pace is the key to weeks 7－8. Aim to do at least one of your walks at a brisk pace, without overexerting yourself. You should aim to feel a little warmer and get your heart beating (slightly/slight) faster.

Week 9―10

For the final two weeks, your target should (be/been) 30 minutes of brisk walking on most days of the week. This can be (divide/divided) into two sessions, but if you can do this in one 30－ minute walk, it will be (much/many) better for you. This level of walking will have a significant (effect/affect) on your health and fitness.

On the weekends, you have a chance to vary your routine a little. Try a different route, go to a nearby park, or take the opportunity to walk a little more than usual (to see/seeing) some friends.

 

Helpful Tips

1. Get ( ) the walking frame of mind by (using/use) the stairs instead (of/in) the elevator.

2. Every bit (count/counts) － even (leisure/leisurely) strolls around the garden!

3. ( ) advantage of (walk/walking) to get away from everything and enjoy some valuable thinking time.

4. Do you pass the "talk test"? You should always (be/been) able to

( ) a conversation when you are walking. If you are (short/long) of breath, you are probably walking too fast.

5. As you walk faster, you tend to use your arms in a different way. Think of them as a pendulum － long and straight arms slow you

( ), but short and bent arms speed you up.

6. Vary the terrain occasionally. (Soft/hard) surfaces like grass, mud, and sand force you (use/to use) more energy. Remember that walking up hills (makes/make) you burn at least a third more calories.