Part B: Subheading Matching (2022)
How to Get Active Again
Getting back into exercise can be a challenge in the best of times, but with gyms and in-person exercise classes off-limits to many people these days, it can be tricky to know where to start. And it’s important to get the right dose of activity. “Too much too soon either results in injury or burnout,” says Mary Yoke, PhD, a faculty member in the kinesiology department at Indiana University in Bloomington. The following simple strategies will help you return to exercise safely after a break.
41. ___________________
Don’t try to go back to what you were doing before your break. If you were walking 3 miles a day, playing 18 holes of golf three times a week, or lifting 10-pound dumbbells for three sets of 10 reps, reduce activity to half a mile every other day, or nine holes of golf once a week with short walks on other days, or use 5-pound dumbbells for one set of 10 reps. Increase time, distance, and intensity gradually. “This isn’t something you can do overnight,” says Keri L. Denay, MD, lead author of a recent American College of Sports Medicine advisory that encourages Americans to not overlook the benefits of activity during the pandemic. But you will reap benefits such as less anxiety and improve sleep right away.
42. ___________________
If you’re breathing too hard to talk in complete sentences, back off. If you feel good, go a little longer or faster. Feeling wiped out after a session? Go easier next time. And stay alert to serious symptoms, such as chest pain or pressure, severe shortness of breath or dizziness, or faintness, and seek medical attention immediately.
43. ___________________
Consistency is the key to getting stronger and building endurance and stamina. Ten minutes of activity per day is a good start, says Marcus Jackovitz, DPT, a physical therapist at the University of Miami Hospital. All the experts we spoke with highly recommend walking because it’s the easiest, most accessible form of exercise. Although it can be a workout on its own, if your goal is to get back to Zumba classes, tennis, cycling, or any other activity, walking is also a great first step.
44. ___________________
Even if you can’t yet do a favorite activity, you can practice the moves. With or without a club or racket, swing like you’re hitting the ball. Paddle like you’re in a kayak or canoe. Mimic your favorite swimming strokes. The action will remind you of the joy the activity brought you and prime your muscles for when you can get out there again.
45. ___________________
Exercising with others “can keep you accountable and make it more fun, so you’re more likely to do it again,” Jackovitz says. You can do activities such as golf and tennis or take a walk with others and still be socially distant. But when you can’t connect in person, consider using technology. Chat on the phone with a friend while you walk around your neighborhood. FaceTime with a relative as you strength train or stretch at home. You can also join a livestream or ondemand exercise class.
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全文翻译
在最好的时候重新开始锻炼都可能是一个挑战，但如今很多人无法去健身房和参加面对面健身课，因此知道从哪里开始可能很棘手。而且获得正确的活动量很重要。"太多太快要么导致受伤，要么导致倦怠，"印第安纳大学伯明顿分校运动机能学系的教职人员玛丽·约克博士说。以下简单策略将帮助你在停歇后安全地恢复锻炼。
不要试图回到停歇前你正在做的水平。如果你以前每天步行3英里、每周打三次18洞高尔夫，或者举10磅的哑铃做三组每组10次，把活动量减到每隔一天半英里，或者其他日子短距离步行每周打一次9洞高尔夫，或者用5磅哑铃做一组10次。逐渐增加时间、距离和强度。"这不能一蹴而就，"最近一项鼓励美国人不要忽视疫情中活动益处的美国运动医学学院建议的主要作者克里·L·德奈博士说。但你会立即收获好处，比如减少焦虑和改善睡眠。
如果你喘得太厉害以至于无法说出完整的句子，就放慢。如果你感觉良好，就走久一点或快一点。一次训练后感到筋疲力尽？下次轻松点。并且警惕严重症状，如胸痛或胸闷、严重气短或头晕或昏厥，并立即就医。
持续性是变得更强壮、建立耐力和体力的关键。迈阿密大学医院的物理治疗师马库斯·贾科维茨说，每天10分钟的活动是一个好的开始。我们采访的所有专家都强烈推荐走路，因为它是最容易、最容易接触到的锻炼形式。虽然它可以本身作为一个锻炼，如果你的目标是回到尊巴课、网球、骑自行车或任何其他活动，走路也是一个很好的第一步。
即使你还不能做你喜欢的活动，你也可以练习动作。有或没有球杆或球拍，像击球一样挥杆。像在皮划艇或独木舟里一样划桨。模仿你最喜欢的游泳动作。这个动作会让你想起该活动带给你的快乐，并让你的肌肉做好准备以便你能再次到外面去做。
与他人一起锻炼"可以让你有责任感并让锻炼更有趣，这样你更有可能再去做，"贾科维茨说。你可以做比如高尔夫和网球这样的活动，或与他人一起散步，同时仍然保持社交距离。但当你们不能当面联系时，考虑使用科技。在你社区散步时和朋友通电话。在你家中力量训练或拉伸时与亲戚视频通话。你也可以加入直播或点播的健身课。
标准答案与解析 (Answers & Analysis)
41. [C] Start Low, Go Slow. (从低开始，慢慢来)
【定位】段落中提到 “reduce activity（减少活动量）”、“Increase... gradually（逐渐增加强度）”、“isn’t something you can do overnight（不是一夜之间能完成的）”。这些核心词完美契合“Start Low, Go Slow”。
42. [E] Listen to Your Body. (倾听身体信号)
【定位】文中给出了多种身体反馈的应对方式：“breathing too hard... back off（呼吸困难就退后/停下）”、“If you feel good, go a little longer（感觉好就多做点）”、“stay alert to serious symptoms（警惕严重症状）”。这一切都是关于如何感知身体状态。
43. [A] Make It a Habit. (养成习惯)
【定位】段落首句：“Consistency is the key（一致性是关键）”。紧接着提到 “Ten minutes... per day（每天十分钟）”，强调了频率和持续性。虽然步行（walking）是推荐方式，但段落主旨在于强调“坚持（consistency）”，即养成习惯。
44. [F] Go Through the Motions. (练习动作)
【定位】关键词：“practice the moves（练习动作）”、“swing like...（像...一样挥动）”、“Paddle like...（像...一样划桨）”、“Mimic... strokes（模仿划水动作）”。这些都是在没有实际器材或场地时“模拟/走一遍动作过程”。
45. [B] Don’t Go It Alone. (不要孤军奋战)
【定位】关键词：“Exercising with others（与他人一起锻炼）”、“FaceTime with a relative（与亲戚视频）”、“Chat... with a friend（与朋友聊天）”。全段核心在于通过社交连接来增加锻炼的趣味性和责任感。