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高中英语北师大版必修第一册课文英汉对照Unit2Lesson3Running andFitnessLesson3Running andFitness跑步与健身r ma bitfed upwith gettingsick allthe time.And Ifeel awkwardfailing PEexams.My friendsuggested Ishould trylong-distance running.Do youthink itwill,help Jeremy,16years old我受够总是生病了,体育课不及格也让我为难我的朋友建议我试试长跑您觉得长跑有帮助吗?.杰瑞米,16岁Hi Jeremyf嗨!杰瑞米Thanks for your question.As peopleoften say,any exerciseis betterthan none,感谢你的问题but long-distance runningin particularhas alot ofbenefits.正如人们常说的,运动总比不运动好,但长跑的好处尤其多It isa greatsport forbeginners—you do not needa gymmembership orany specialequipment.Just apairof goodrunning shoeswill do.Then,keep itup.There isalso nobetter waytoknow yourselfand tosee whatyou arecapable of.对于初学者来说,这是一项很棒的运动,你不需要健身房会员或任何特殊的设备,只要一双好跑鞋就行了然后,坚持下去跑步是了解自己最好的方法,看看自己能做到哪一步You arealso somebodywho worriesabout gettingsick.Running willhelp yougetfit andprevent diseases.It willgive yougood upperand lowerbody strength.Like anyexercise,running increasesthe flowof bloodand oxygento yourbrain.It makesyour heartstronger andallows moreblood toflow aroundyour body.Italso strengthensyour immunesystem andreduces therisk ofserious healthproblems,as wellas morecommon illnesseslike colds.Besides,anybody whoisfeeling downcan gofor arun tocheer themselvesup.Even athirty-minute runwillprovide relieffrom achesor tensionthat youmay besuffering dueto stress.你像很多人一样,也担心自己有生病的风险跑步会帮助你变得健康并预防疾病它会让你拥有很棒的上肢和下肢力量像任何运动一样,跑步会增加血液流通并向大脑输送氧气它让你的心脏更强壮,并加速血液流动它还能强化你的免疫系统,降低患严重健康问题的风险,以及患常见疾病的机率,例如感冒此外,心情低落的人会选择跑步让自己振作起来即使是跑分钟也能缓解你因压力而感到的疼痛或紧张30If youare newto running,here issome advicefor you—it isimportant towarmup andcool downproperly beforeand afterrunning,so youdo nothurt yourself.A warm-up getsyour bloodflowing andprepares your body beforeyou exercise.After a long run,you shouldjog slowlyfor tenminutes,then walkfor fiveminutes.Such kindof warm-down relaxesyourbodyafter exercise.如果你刚开始跑步,我有一些建议给你一一跑步前和跑步后做适当的热身和放松活动很重要,这样你就不会伤到自己热身会促进血液流动,在运动前让你的身体做好准备长跑后,你应该再慢跑十分钟,然后步行五分钟这种舒缓运动可以使身体在运动后得到放松For moreguidelines onrunning,click here.I hopethis willhelp!有关跑步的更多指导,请点击此处希望能有所帮助!致以最好的问候,Dr.Martin马丁博士Best Regards,Three Principlesof Running跑步三原则Do the right amount.Draw upa trainingplan thatis rightforyou.There arenoshortcuts—no onecan becomealong-distance runnerovernight!Set achievablegoals.For example,jogging foronly twentyminutes tostart with.Make sure youare runningtherightamount thatyour heart,muscles andbones cantake withoutgettinghurt.适量制定适合自己的运动计划跑步没有捷径,没人能在一夜之间成为长跑选手设定能达到的目标例如,先用二十分钟慢跑热身确保运动量在心脏、肌肉和骨骼的承受范围之内,以免受伤Keep running.Running trainsyour mindas wellas yourbody.There willbe timeswhenyou wantto giveup.But hangin thereand tellyourself thatit willgeteasier withtime.Nothing givesone moresatisfaction thanrealising thatall坚持跑步既可以锻炼身体,the sweatand hardwork wereworth itin theend.也能够磨练意志你会有很多次想放弃的念头坚持住,告诉自己,随着时间推移,以后会变得轻松的当你最终发现,所有汗水和辛劳都是值得的,没什么比这更令人满足了Don toverdo it.Do notforget totake breaks.Training toomuch canbe badforyour health,so makesureyoudonotoverdo it.避免运动过度别忘了休息过度训练对健康有害,所以切记适量运动。