小甜甜

The squat, and weight training in general, are particularly good at combating sarcopenia, he said, or the inevitable and debilitating loss of muscle mass that accompanies advancing age. “Each of us is experiencing sarcopenia right this minute,” he said. “We just don’t realize it.” Endurance exercise, he added, unlike resistance training coach官方網, does little to slow the condition.

The only obvious disadvantage of H.I.T coach包包. is that it builds muscular strength less effectively than, say, the squat. But even that can be partially remedied, Gibala said: “Sprinting up stairs is a power workout and interval session simultaneously.”Meaning that running up steps just might be the single best exercise of all. Great news for those of us who could never master the butterfly.

But there’s something boring and unchallenging about a squats-only routine. And the science supporting weight training as an all-purpose exercise approach, while provocative, remains inconclusive. Is there a single activity that has proved to be, at once, more efficient than walking while building power like the squat?

7. According to the passage, what should we do to avoid the loss of muscle mass?

[D] prevent people from premature death.

[B] last 30 minutes five times a week.

But when pressed, he suggested one of the foundations of old-fashioned body exercises: the burpee, in which you drop to the ground, kick your feet out behind you, pull your feet back in and leap up as high as you can. “It builds muscles. It builds endurance.” He paused. “But it’s hard to imagine most people enjoying” an all-burpees program, “or sticking with it for long.”

“I think, actually, that you can make a strong case for H.I.T.,” Gibala said. High-intensity interval training, or H.I.T. as it’s familiarly known among physiologists, is essentially all-interval exercise. As studied in Gibala’s lab, it involves undertaking a series of short, bursting intervals on specialized stationary bicycles. In his first experiments, riders completed 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the volunteers repeated the interval several times, for a total of two to three minutes of extremely intense exercise. After two weeks, the H.I.T. riders coach2013夢幻新款目錄, with less than 20 minutes of hard effort behind them, had increased their aerobic capacity as much as riders who had played leisurely for more than 10 hours. Other researchers also have found that H.I.T. reduces blood-sugar levels and heart disease risk, and Gibala anticipates that it will aid in weight control, although he hasn’t studied that topic fully yet.

[A] the amount of time one puts in.

A recent meta-analysis of studies about exercise and mortality showed that, in general, a person’s risk of dying prematurely from any cause is reduced sharply by nearly 20 percent if he or she began brisk walking (or the equivalent) for 30 minutes five times a week. If he or she tripled that amount, for instance, to 90 minutes of exercise four or five times a week, his or her risk of premature death dropped by only another 4 percent. So the one indisputable aspect of the single best exercise is that it be sustainable. From there, though, the debate grows heated.

[C] can be undertaken in a consistent manner.

留神：此局部试题请在答题卡1上作答

8. Despite all its merits, science as an all-purpose exercise approach remains _________.

Ask a dozen physiologists which exercise is best, and you’ll get a dozen wildly divergent replies. “Trying to choose” a single best exercise is “like trying to condense the entire field” of exercise science, said Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton, Ontario.

Part II Reading Comprehension (Skimming and Scanning) (15 minutes)

[A] are doing some kind of sport already.

[C] is not an ideal way of shaping one’s body.

Surprisingly, weight training may even improve cardiovascular fitness, Phillips said, as measured by changes in a person’s VO2max, or the maximum amount of oxygen that the heart and lungs can deliver to the muscles. Most physiologists believe that only endurance-exercise training can raise someone’s VO2max. But in small experiments, he said, weight training, by itself, effectively increased cardiovascular fitness.

[A] shares the idea of Hiroshi Nose.

[A] To undertake endurance exercise.

[C] finds the walking should be far and away.

And sticking with an exercise is the key, even if you don’t spend a lot of time working out. The health benefits of activity follow a breathtakingly steep curve. “The majority of the mortality-related benefits” from exercising are due to the first 30 minutes of exercise, said Timothy Church, M.D., who holds the John S. Mchenny endowed chair in health wisdom at the Pennington Biomedical Research Center in Baton Rouge, La.

[D] can only be done by someone strong and flexible.

[B] To stay away from sarcopenia.

As proof, he points to the work of Hiroshi Nose, M.D., Ph.D., a professor of sports medical sciences at Shinshu University Graduate School of Medicine in Japan, who has enrolled thousands of older Japanese citizens in an innovative, five-month-long program of brisk, interval-style walking (three minutes of fast walking, followed by three minutes of slower walking, repeated 10 times). The results have been astonishing. “Physical fitness — maximal aerobic power and muscle strength — increased by about 20 percent,” Dr. Nose wrote in an e-mail, “which is sure to make you feel about 10 years younger than before training.” The walkers’ “symptoms of lifestyle-related diseases decreased by about 20 percent,&rdquo coach包包型錄; he added, while their depression scores dropped by half.

Of course, to be effective, H.I.T. must hurt. But a study published last month found that when a group of recreational runners practiced H.I.T. on the track, they enjoyed the workout more than a second group of runners who brisk walked continuously for 50 minutes. The H.I.T. runners, the study’s conductors suspect, were less bored.

The approach seems promising, since most of us have minimal time to exercise each week. Gibala last month published a new study of H.I.T., requiring only a stationary bicycle and some degree of motivation. In this modified version, you sprint for 60 seconds at a pace that feels unpleasant but sustainable, followed by 60 seconds easy and relaxing bicycling, then another 60-second sprint and recovery, 10 times in all. “There’s no particular reason why” H.I.T. shouldn’t be adaptable to almost any sport, Gibala said, as long as you adequately push yourself.

[C] It has little mortality-related benefit.

Let’s consider the butterfly（蝶泳）. One of the most calorie-consuming movements in sports, the butterfly requires greater energy than bicycling at 14 miles per hour, running a 10-minute mile, playing competitive basketball or carrying furniture upstairs. It burns more calories, demands larger doses of oxygen and elicits more fatigue than those other activities, meaning that over time it should increase a swimmer’s endurance and contribute to weight control.

[B] what kind of sport one chooses.

[B] deems it as an undesirable way of exercise.

[D]encourages the elder citizens to participate in.

5. Regarding brisk walking, Michael Joyner___

[D] To turn to weight training.

[C] remembering to take deep breath during the activity

3. The essence of exercise lies in___

What’s the Single Best Exercise?

6. Walking would sound less attractive to those who__

Directions: In this part, you will have 15 minutes to go over the passage quickly and answer the questions on Answer Sheet 1. For questions 1-7 台灣coach官方網, choose the best answer from the four choices marked ［A］, ［B］, ［C］ and ［D］. For questions 8-10, complete the sentences with the information given in the passage.

4. Recently, a research on exercise and mortality indicates that a good exercise should___

2. One reason burpee is NOT the single best exercise is that____