时间:2019年07月16日 08:19:48

Shave precious seconds off your running time and you just might win your next 5K.缩短几秒钟的时间,下次的5千米比赛或许你就能获胜。You Will Need你需要Running shoes跑鞋Interval training间隔训练Strength training力量训练Cross-training交叉训练Time trials计时测验A caffeinated beverage含咖啡因的饮料Steps步骤Always consult a physician before attempting to do any exercise or exercise plan.试图进行任何锻炼或锻炼计划之前一定要向医生咨询。STEP 1 Get proper running shoes1.买双合适的跑鞋Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don’t wear your running shoes for anything but running.买双合适的跑鞋。到专卖店,试穿一双质量比较好的跑鞋。只有跑步的时候才穿这双跑鞋。STEP 2 Practice interval training2.进行间隔训练Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval.进行间隔训练,在跑道上按照比赛时的速度跑动两到三分钟,然后休息90秒钟。30秒内跑90步,爬坡和冲刺交替进行。每周进行间隔训练不要超过两次,进行锻炼后的一天休息。Stay hydrated by drinking plenty of water, especially before and after workouts.喝足够的水,保持充足的水份,尤其是锻炼前后。STEP 3 Increase long runs3.增加长跑Increase the length of your long runs every two weeks to improve endurance and concentration. Long runs should be a slower per-mile pace than your race pace. Stretch, warm up, and cool down after workouts.每两周增加长跑的长度,增强耐力和注意力。长跑时每英里的速度要稍慢于比赛时的速度。做伸展和热身运动,锻炼后要平静下来。STEP 4 Do strength training4.进行力量训练Do strength training to keep your body injury free. Increasing muscle tone in all areas of your body helps you on longer run days and gives you greater power.进行力量训练,避免身体受伤。增强身体各部位的肌肉可以帮你跑得更远,让你更有力量。STEP 5 Add other workouts5.增加其他训练Add other types of workouts, such as biking or spinning, a few times a week. You’ll increase your fitness level and strengthen your leg muscles, which will translate to better run times.每周加入几次其他方式的训练,比如骑自行车或旋转。这样可以增强身体素质,增强腿部肌肉,从而缩短比赛用时。Extra weight slows you down, so eat right and lose weight if you need to.多余的体重会减缓你的速度,所以合理饮食,如果需要的话减肥。STEP 6 Substitute time trials6.替代计时测验Substitute your interval workouts with one-mile time trials before your next race. You’ll get a better idea of your pace and give yourself time to tweak your workout.下次比赛前用一英里计时测验替换间隔锻炼。你会对自己的速度有更好的了解,给自己调整锻炼的时间。STEP 7 Drink a caffeinated beverage7.喝含有咖啡因的饮料Drink a caffeinated beverage 30 to 60 minutes before a race. Studies show caffeine can improve performance.比赛前30至60分钟喝一些含有咖啡因的饮料。研究表明,咖啡因可以提高比赛时的表现。At the 1936 Berlin Olympics, Jesse Owens became the first American to win four gold medals in track and field.1936年柏林奥运会上,Jesse Owens成为首位在田径比赛中获得四枚金牌的美国运动员。视频听力译文由。 /201503/362896

栏目简介:;Shanghai Live; focuses on big events in the city and major issues around the world, and presents them in a practical and audience-friendly manner to meet the ever-evolving needs of Shanghais English-speaking viewers,both local and expatriate.《直播上海英语电台》集中报道城市大事件以及全球热点话题,并以观众喜闻乐见的方式呈现给大家,从而满足上海本地以及上海海外人士的英语需求。201512/413945

Learning how you spend your money can keep you from wasting it. Stop throwing money out the window with these smart moves.学会如何花钱将避免浪费。根据下面这些精明的小措施,不要再让钱白白流走。You Will Need你需要Retirement account退休账户Savings account储蓄账户Cash现金Willpower毅力Library card借书Steps步骤STEP 1 Take employer matching1.利用雇主提供的退休基金Take advantage of retirement funds your employer matches.充分利用雇主提供的退休基金。STEP 2 Save money2.存钱Save your money in accounts that pay high interest.把省下来的钱存在利率最高的账户。Call your bank to see what high interest accounts are available.打电话给,看一下都有哪些利率的账户。STEP 3 Buy appropriate amounts3.购买合适的数量Buy in bulk only if you consume in bulk. You are not saving money if what you buy in bulk eventually gets thrown away.如果是大宗消耗品,可以批量购买。如果你大量购买的物品最终扔掉了,那你根本没有省到钱。STEP 4 Pay in cash4.用现金付Pay in cash. You are wasting money when you spend time cutting coupons only to pay interest when you pay for your purchases with a credit card.用现金付。如果你花了许多时间剪优惠券最终只能付用信用卡购物的利息,那你也是在浪费钱。STEP 5 Resist impulse purchases5.拒绝冲动购物Stop making impulse purchases. Ask yourself if you really need the item and if you can afford it. If you dont really need it, use yourwillpower and avoid the unnecessary expense.避免冲动购物。问一下自己,你是否真的需要这个物品,你是否能够担负得起。如果你不是真的需要,利用意志力克制自己,避免不必要的花费。Do not buy items that you will not use just because they are on sale.不要仅仅因为促销而花钱购买自己不需要的东西。STEP 6 Buy generic6.拒绝大牌Buy generic brand items, such as prescriptions and groceries, instead of name brands.购买一般品牌的物品,比如处方药和杂货,而不是名牌。STEP 7 Cancel gym membership7.取消健身馆会员资格Cancel your gym membership if you are not using it, and walk or bike to get around.如果很少使用的话,取消健身馆会员资格,步行或骑自行车来锻炼身体。STEP 8 Quit smoking8.戒烟Quit smoking. Both your wallet and body will thank you.戒烟。你的钱包和身体都会感谢你。Step 9 Get best insurance rates9.获得最佳保险费率Make sure you are getting the best insurance rates by calling your current carriers competition.确保你的保险费率是最优惠的,可以打电话给竞争者确认。Step 10 Visit your library10.去图书馆Visit your local library to rent music, books, and movies for free or for a minimal fee.去当地图书馆借阅音乐,图书和电影,这样是免费的,或者收费很低。As of 2006, the federal government spent between and billion annually maintaining unused or vacant agency buildings.2006年之前,联邦政府每年花费150亿至250亿美元来维修未使用或空置的政府机构建筑。201502/359283

Caffeine stimulates the central nervous system.咖啡因刺激中枢神经系统It makes you more alert and boosts energy.它使你注意力集中,激发能量For these reasons it is used in man over the counter因此,它像伊克赛锭止头痛药一样pain relievers such as Excedrin Migraine.被用作非处方镇痛药物How much caffeine is considered safe to consume?摄入多少咖啡因是安全的呢?There are no standards for caffeine consumption没有明确的标准however a range of 500 to 600 mg per day但是每天摄入500到600毫克is considered to be safe.被认为是安全的This would be around 4 to 7 cups of strong coffee,这个量相当于喝4到7杯浓咖啡three to four grande Starbucks vanilla lattes,3到4大杯星巴克香草拿铁9 to 11 cans of Mountain Dew9到11罐激浪or 6 to 8 small cans of Red Bull.或者6到8小罐红牛Very high caffeine consumption摄入过多咖啡因has serious impacts on health including对健康有严重影响restlessness, anxiety, irritability and headache.这包括烦躁不安,焦虑,易怒,及头痛Some people may be very sensitive to caffeine intake一些人可能对咖啡因摄入很敏感and need to limit their consumption需要限制咖啡因摄入量to avoid feeling jittery or anxious.以避免紧张不安或焦虑It is also possible to develop a sort of tolerance不过也可能产生一种对咖啡因的耐受性or dependency on caffeine.或依赖性And sudden reduction in intake咖啡因摄入量的骤减may cause headaches or withdrawal like symptoms.可能导致头痛或类似药物戒断的症状These are typically mild and short lived这些症状通常较轻微,并且短暂as the body adapts to a lower caffeine intake.随着身体调整适应了更低的咖啡因摄入量There are many factors that affect有许多因素影响着the amount of caffeine each individual can consume每个人的最大咖啡因摄入量before facing the negative side effects.超过这个量,就会对身体产生副作用Caffeine sensitivity is different depending on对于咖啡因的敏感性会body mass, age, smoking habits,因体重,年龄,吸烟习惯drug or hormone use and stress.用药物或荷尔蒙的摄,和压力的不同而不同Individuals should monitor their caffeine intake每个人应该留心自己的咖啡因摄入量and adjust the amount to find a good balance.并且加以调整以达到一个好的平衡状态Several studies have examined the association人们对于between the consumption of饮用carbonated soft drinks containing caffeine含咖啡因碳酸软饮料and cancer risk.和癌症患病几率之间的联系做了几项研究The Harvard research team mentioned earlier之前提到的哈佛研究小组also examined the effects of soft drinks也研究了碳酸饮料on upper gastrointestinal cancers对上消化道癌症的影响and found no increased or decreased risks发现每天一罐或者更多的碳酸饮料对对增加或降低of cancer of the mouth, pharynx,口腔,咽larynx, esophagus or stomach喉,食道或胃部的癌症发病率with consumption of 1 or more cans per day.没有影响Because many of the soft drinks由于美国很多碳酸饮料consumed in the US contain sugars含糖there is potentially an increased risk也会潜在地增加associated with cancers of the breast and colon一些喝这些饮料的人in persons consuming these beverages患乳腺癌和结肠癌的几率due to increased body fatness. However,因为(糖)容易导致身体肥胖,但是when examined separately from body fatness当把碳酸饮料的影响与肥胖的影响consumption of soft drinks分开研究时does not appear to increase the risk of cancer.碳酸饮料并没有增加患癌症的几率Coffee, tea and other caffeinated beverages咖啡,茶,及其他含咖啡因的饮品do not appear to increase看起来不会增加the risk of any forms of cancer任何癌症的患病几率and in fact may provide而实际上可能a protective effect on some forms of cancer.对某些癌症有抵抗预防作用Caffeine containing beverages, coffees and teas,含咖啡因的饮料,咖啡,茶are widesp in the marketplace.在市场上到处都是Children and teens are increasingly儿童和青少年在越来越多地饮用这些产品consuming these products at younger ages.而且(开始饮用的)年纪越来越小These products may contain high amounts of sugar这些产品的糖含量可能很高and low amounts of the beneficial compounds而在咖啡或茶叶中发现的有益成分found in coffee or tea.含量却很少It is always wise to labels carefully人们需要仔细阅读标签and to monitor sugar and caffeine consumption控制糖和咖啡因的摄入量,长期这样做是很明智的especially in children.尤其是对儿童来说The impact of lifelong exposure to caffeine至今还没有对终身摄入咖啡因的影响has not been assessed.进行评估However caffeine has been consumed然而自古以来人类by humans throughout history.就摄入咖啡因Further research will be needed我们需要进一步的研究to more fully understand the many compounds去更全面地了解found in coffee and tea咖啡和茶里发现的许多成分and to identify their role in the cancer process.并确认它们在癌症发展过程中的作用Coffee and tea are clearly safe and enjoyable beverages咖啡和茶显然是安全又好喝的饮料that can be part of a healthy lifestyle.可以成为健康生活方式的一部分201507/383830

栏目简介:;Shanghai Live; focuses on big events in the city and major issues around the world, and presents them in a practical and audience-friendly manner to meet the ever-evolving needs of Shanghais English-speaking viewers,both local and expatriate.《直播上海英语电台》集中报道城市大事件以及全球热点话题,并以观众喜闻乐见的方式呈现给大家,从而满足上海本地以及上海海外人士的英语需求。201507/388412


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