04 Heart Rate and Exercise

体育锻炼过程英语作文英文回答：Exercise is an integral part of a healthy lifestyle, offering numerous physical, mental, and emotional benefits. Regular exercise helps maintain a healthy weight, strengthens muscles and bones, and improves cardiovascular health. It also boosts energy levels, enhances mood, and promotes better sleep.The process of exercise involves several physiological responses. As physical activity begins, the body increases its oxygen intake and blood flow to active muscles. The heart rate and respiratory rate increase to meet the increased demand for oxygen. Muscles contract and relax, causing movement and generating heat. The body produces hormones such as endorphins, which have mood-elevating effects.Exercise intensity and duration vary depending onindividual goals and fitness levels. Moderate-intensity exercise, such as brisk walking or cycling, can beperformed for longer durations. Vigorous-intensity exercise, such as running or swimming, requires a higher level ofeffort and is typically performed for shorter periods.To maximize the benefits of exercise, it is essentialto find activities that are enjoyable and sustainable. Incorporate variety into your workouts to prevent boredom and target different muscle groups. Gradually increase the intensity and duration of your workouts over time to challenge your body and improve fitness.Remember to listen to your body and rest when needed. Exercise should be challenging but not painful. If you experience any aches, pains, or discomfort, consult with a healthcare professional before continuing your exercise routine.中文回答：体育锻炼过程。

运动心率区间计算方法Calculating your target heart rate zones is essential for optimizing your workout and ensuring you are exercising at the right intensity level. 运动心率区间的计算方法对于优化您的锻炼效果以及确保您以正确的强度进行运动至关重要。

Your heart rate is a powerful indicator of how hard your body is working during physical activity. 您的心率是身体在运动过程中努力程度的重要指标。

By understanding your target heart rate zones, you can tailor your workouts to achieve specific fitness goals. 通过了解您的目标心率区间，您可以调整您的训练来实现特定的健身目标。

To calculate your target heart rate zones, you first need to determine your maximum heart rate. 要计算您的目标心率区间，您首先需要确定您的最大心率。

This can be roughly estimated by subtracting your age from 220. 这可以通过从220中减去您的年龄来粗略估算。

Once you have your maximum heart rate, you can then calculate your target heart rate zones using a percentage of your maximum heart rate. 一旦您确定了您的最大心率，您就可以利用最大心率的百分比来计算您的目标心率区间。

When it comes to maintaining a healthy lifestyle,physical exercise is an essential component.Engaging in regular physical activities not only helps to keep our bodies fit but also contributes to our mental wellbeing.Here are some key points that can be discussed in an essay on the importance of physical exercise for health,particularly tailored for middle school students.1.Introduction to Physical Exercise:Begin by explaining what physical exercise is and why it is important.Mention that it involves activities that increase heart rate and breathing,promoting better circulation and muscle strength.2.Benefits of Physical Exercise:Cardiovascular Health:Discuss how exercise strengthens the heart and improves blood circulation,which can help prevent heart diseases.Muscle and Bone Strength:Explain that regular physical activity helps in building and maintaining strong muscles and bones,which is crucial for growing adolescents. Mental Health:Highlight the role of exercise in reducing stress,anxiety,and depression,and how it can improve mood and cognitive function.3.Types of Physical Activities:Aerobic Exercises:Mention activities like running,swimming,and cycling that increase heart rate and improve lung capacity.Strength Training:Discuss the importance of weightlifting or bodyweight exercises to build muscle mass and strength.Flexibility Training:Explain the benefits of yoga and stretching exercises for improving flexibility and preventing injuries.4.Importance of Regular Exercise:Daily Routine:Encourage the incorporation of physical exercise into daily routines, such as walking or biking to school,participating in sports,or playing active games during recess.Longterm Habits:Emphasize the importance of developing a habit of regular exercise to maintain health benefits as one grows older.5.Safety and Precautions:Proper Warmup and Cooldown:Explain the importance of warming up before exercise to prepare the body and cooling down afterward to prevent injuries.Hydration and Nutrition:Discuss the role of staying hydrated and maintaining a balanced diet to support physical activity.6.Overcoming Barriers:Time Management:Offer tips on how to manage time effectively to include exercise in a busy school schedule.Motivation:Suggest ways to stay motivated,such as setting goals,finding a workout buddy,or joining a sports team.7.Conclusion:Summarize the importance of physical exercise for overall health and wellbeing. Encourage readers to take action and start incorporating exercise into their lives today.Remember to use simple and clear language that is easy for middle school students to understand.Provide examples and personal anecdotes to make the essay more engaging and relatable.。

2024年中考英语逆袭冲刺名校模拟真题速递(深圳专用)第一期专题04 阅读还原10篇(中考真题+名校模拟)（2022·广东深圳·统考中考真题）阅读下面短文，从文后的六个选项中选择五个还原到原文，使原文的意思连贯、完整。

Whether you’re stuck inside from terrible weather, or shyness, there are ways to exercise indoors every day. Here’s how you can work out effectively at home.1A good warm-up makes sure your body gets much-needed oxygen. When your body is warm, you’ll move better. Warm-ups also help reduce stress on your heart and the possibilities of getting hurt. 2 So it’s necessary to warm up before you start to work out.Start with a HIIT exerciseThere are many kinds of HIIT exercises. 3 It can help burn fat effectively. It also works out both the upper and lower body and especially develops your core（核心）strength. In some ways, it’s friendlier to the knees than running and speed walking.Follow exercise videos that suit youIf you do a quick internet search, you will be amazed at the number of exercise videos. Young or old, male or female, you can find several that will work best for you. 4 Some world-famous coaches even teach live lessons every day.Don’t forget to cool downJust like warming up ahead of time reduces injury（受伤）, so does cooling down. Regular cool-downs after exercise are important because it’s best to slowly reduce your heart rate（心率）. 5A．Get properly warmed up first.B．Warm-ups do good to your heart.C．Make sure the coach holds your interest.D．Jumping rope is the easiest one to get into shape.E．These include foot, leg, knee and even back injuries.F．This slower ending is better for you than a sudden stop.（2021·广东深圳·统考中考真题）If you have planned a trip during summer holiday, certainly you will want to share some photos on WeChat. 6 Don’t worry! Here are some tips you can follow to take wonderfulphotos.Turn back and smile.While on the road, the moment you turn back with a smile is the most impressive. Just walk away from the camera and do a turn-back for the most natural effect. You can also pretend to hear your name called, turn back, and run your fingers through long hair. 7Look away from the camera.There are many ways for you to avoid looking at the camera. 8 Looking down into the distance or looking out of the window is a good option. If there is nothing to see, you can also choose to close your eyes and enjoy this moment of quietness.9Are you a little shy when facing the camera? Taking a back view photo is a good choice, which can leave room for imagination and bring a different feeling as well.Take a seat10 If there are good places to sit down, please do it! You can pose in a variety of positions with your arms and legs.Taking the perfect photo takes time and practice. If you follow these simple tricks above, your photos will start coming out beautifully! Do not hesitate to go out with your friends and take more photos.A．Take a back view photo.B．Not every photo needs to have you stand.C．This is a fantastic way to increase your beauty.D．But what if the photos are not as pretty as you expected?E．But how do you choose and share your photographs properly?F．For example, you can look into the sky and let the camera catch your side face.（2023·广东深圳·深圳市高级中学校考二模）阅读下面短文，从短文后的选项中选出可以填入空白处的最佳选项。

心率变异性指标在体育研究领域中的应用(综述)宋淑华;刘坚;高春刚【摘要】心率变异性(HRV)是逐次心跳RR间期不断波动的现象,是近年来比较受关注的无创、稳定、准确且易行的心电监测指标之一.对HRV信号的提取分析可以定量评估心交感神经和迷走神经的均衡性.近年来HRV指标在竞技体育和全民健身领域中得到了广泛的关注和应用,在此对近年来HRV在体育研究领域中的现状进行综述.【期刊名称】《体育研究与教育》【年(卷),期】2010(025)005【总页数】4页(P125-128)【关键词】心率变异性;运动;健康;低氧【作者】宋淑华;刘坚;高春刚【作者单位】云南师范大学体育学院,云南,昆明,650222;云南师范大学体育学院,云南,昆明,650222;云南师范大学体育学院,云南,昆明,650222【正文语种】中文【中图分类】G804心率变异性(Heart Rate Variability，HRV)是逐次心跳RR间期不断波动的现象，是近年来比较受关注的无创、稳定、准确且易行的心电监测指标之一，是评价心脏自主神经系统功能活动的较好办法，广泛应用于心血管疾病临床实践和基础研究。

HRV信号中蕴含了有关心血管控制系统及体液调节等大量信息，对这些信息的提取分析可以定量评估心交感神经和迷走神经的均衡性及其对心血管活动的影响，具有重要的生理学研究及临床意义[1,2] 。

近年来HRV指标在体育科研中也得到了较为广泛的关注和应用。

本文就近年来HRV在运动中应用进行综述。

1 心率变异性的生理学基础心脏搏动的固有频率是由窦房结自律细胞决定的，同时窦房结自律细胞又接受交感神经和迷走神经的双重支配，来自内、外环境变化的信息经过神经中枢的整合，最后通过心交感神经和迷走神经的协调作用，调节心率的变化。

从整体上看，心血管系统实际是一个“压力”控制系统，凡能影响血压的因素都能引起心率改变。

一些生物感受器包括位于心房、心室和肺的机械感受器及位于颈动脉窦、主动脉弓的压力感受器均可以感知血压和(或)血容量的改变，通过压力反射回路反射性地引起心率改变。

2023年中考英语新热点时文阅读-运动与健康01（2023·广东广州·统考一模）Doing sports is good for our body and mind. Today, exercising through online videos is becoming popular. With the Internet, people can do it anytime, anywhere.One of my friends, Lin Fei, followed short videos to do daily exercise. “With live programs, I feel like I am working out with my friends, which encourages me to hold on to the last minute,” she said. Another friend of mine, Michael, told me that working out through videos made him feel comfortable. “I have a fear of working out at the gym, because I don’t like being watched by people around me. But working out at home doesn’t make me feel embarrassed,” he said.Hearing about their experiences, I decided to give it a try. When I told my plan to my elder sister, a P.E. teacher, she said that workout videos could be helpful but might still carry some problems.“Without being with someone in person, you will be less willing to work out to your best. Working out at the gym allows you to have advice in real time and get pushed harder,” my sister said to me. “Well, if you really want to have a try, first, choose proper programs or videos. That’s very important. And then ask your friends for advice. Their experiences can give you a better understanding of what you can expect. Anyway, don’t depend too much on it. You should try some different ways too.”At her suggestions, I followed an online program for three months, which also offered advice to meet my personal needs. After the first period of training, I felt it very practical and helpful when I put in the right amount of work with a strong will. Compared with going to the gym, using online videos is a much cheaperand time-saving choice. But it can be difficult sometimes when I’m too lazy or too busy to stick with it. 1．What do the writer’s friends think of working out through online videos?A．Lin Fei likes it but Michael doesn’t.B．Both Lin Fei and Michael like it.C．Michael likes it while Lin Fei doesn’t.D．Neither Lin Fei nor Michael likes it.2．What is the writer’s sister’s idea about following workout videos?A．It may fail to push you to your best.B．It can offer you advice when you exercise.C．It provides you with different ways of exercise.D．It shows proper and helpful programs.3．What advice on working out through online videos will the writer probably give?A．The more you exercise, the more advice you will get.B．Following online videos is simply enough.C．Don’t give up especially when you feel lazy.D．Don’t go to the gym as it wastes money and time.4．What is the main idea of this passage?A．Working out through online videos is necessary and popular.B．Working out through online videos is convenient but not helpful.C．Working out through online videos requires a strong will and action.D．Working out through online videos has advantages and problems.02（2023·浙江温州·校考一模）Here’s a new warning from health experts: Sitting is deadly. Scientists are increasingly warning that sitting for long periods-even if you also exercise from time to time-could be bad for your health. And it doesn’t matter where the sitting takes place. Several studies suggest people who spend most of their days sitting are more likely to be fat, have a heart attack or even die.In an article published this week in the British Journal of Sports Medicine, Elin Ekblom-Bak suggested that scientists have to rethink how they define physical activity in order to draw more attention to the dangersof sitting. “After four hours of sitting, the body starts to send harmful signals,” said Ekblom-Bak. She explained that genes regulating the amount of glucose and fat in the body start to shut down.Even for people who exercise, spending long periods of time sitting at a desk is still harmful. Tim Armstrong, a physical activity expert at the World Health Organization, said it is better for those people to exercise more times across the day rather than in a single bout.Still, in a study published in 2012 that tracked more than 17,000 Canadians for about a dozen years, researchers found people who sat more had a higher death risk, whether or not they exercised. “We don’t have enough evidence yet to say how much sitting is bad,” said Peter Katzmarzyk of the Pennington Biomedical Research Center, who led the Canadian study. “But it seems the more you can get up from sitting, the better.”Experts said more research is needed to find out how much sitting is dangerous, and what might be possible to offset those influence. “People should keep exercising because that has a lot of benefits,” Ekblom-Bak said. “But when they’re in the office, they should try to stop sitting as often as possible,” she said. 5．The new warning from health experts is to ________.A．encourage people to do more exercise B．ask people not to sit in the same placeC．advise people not to sit for a long time D．make people pay attention to a heart disease 6．How does sitting too much influence the human body?A．It results in a lower risk of deat.B．It reduces glucose and fat in the body.C．It makes people too lazy to do exercise.D．It causes the body to send harmful signals.7．The underlined word “offset” in Paragraph 5 most probably means ________.A．cause B．reduce C．notice D．accept8．What can we infer from the passage?A．If people often sit too much, they will put on more weight.B．Sitting for hours is harmless to people who do exercise every day.C．People had better not sit for more than four hours in a single bout.D．Canadians who did more exercise a day usually had a lower death risk.03（2023春·湖北襄阳·九年级襄阳四中校考阶段练习）Being a fit and healthy person is very important for lots of people today. In fact, some people like running and exercising so much that they become obsessedwith keeping track of it.Thanks to fitness apps and gadgets (小配件), people can measure every step they take, what they eat and every calorie (热量) they burn. They might wear a special watch on their wrist, shoes on their feet or use different apps on their phone to measure their movements. Importantly, once they have done that they post it on social media. All of their friends can see where they’ve run, what workout they’ve done or what they had for lunch. Sounds familiar?Doctor Daniel Kraft from the United States makes gadgets for people like this. He told the Digital Health Summit that these people, known as “trackaholics” (追踪狂), would become the norm (常态) in the future.And I think he’s right. I can see the world of health and fitness changing around me every day.One of my friends, named Anna Palmer, is always using the latest fitness gadgets. Her favorite is an app called Argus. She uses it on her phone to measure her steps, heart rate (心率) and amount of calories she has burnt. She always posts these things, and pictures of herself exercising, on social media. “It’s nice to know exactly how much exercise you have done, rather than guess,” she said. “That way I can keep pushing myself to improve.”Also, my friends in China use WeChat (微信) to compare how many steps they’ve taken each day. They are very competitive about this!9．The underlined phrase in paragraph 1 is similar to the phrase “________”.A．become careful with B．become busy withC．become crazy about D．become tired of10．Doctor Daniel Kraft believes that ________.A．Fitness gadgets can’t help people keep fitB．fewer people will use fitness gadgets in the futureC．Fitness gadgets will become more popular in the futureD．more people will make the fitness gadgets in the future11．Which of the following statements is Not True according to the passage?A．Your friends may know where you’ve run through fitness apps.B．You may know what is wrong with your heart on your phone.C．Some people enjoy comparing with their friends on WeChat.D．You aren’t expected to push yourself to improve your health on social media.12．The best title for this passage may be “________”.A．Ways to Keep Healthy B．Fitness Gadgets Are Difficult to Use.C．Fitness Becomes the Norm (常态)D．Keeping Health Is Not Important.04（2023·广东深圳·统考一模）阅读下面短文，在空格处填入一个适当的词或使用括号中所给词语的正确形式填空。

跑步的正常心率范围英文回答：Normal heart rate range during running can vary depending on several factors such as age, fitness level,and overall health. However, a general guideline for a normal heart rate range during running is to aim for atarget heart rate zone of 50% to 85% of your maximum heart rate.To calculate your maximum heart rate, you can use the formula: 220 your age. For example, if you are 30 years old, your maximum heart rate would be 190 beats per minute (bpm).Based on this, your target heart rate zone during running would be between 95 bpm (50% of 190) and 162 bpm (85% of 190). Staying within this range ensures that youare working out at an intensity level that is challenging enough to improve cardiovascular fitness, but not too intense to be unsafe.It's important to note that these are general guidelines and individual variations may exist. Some people may have a naturally higher or lower heart rate during exercise. Additionally, certain medical conditions or medications can affect heart rate response during exercise. It's always a good idea to consult with a healthcare professional for personalized advice.中文回答：跑步时的正常心率范围可以根据年龄、健康状况和整体体质等多个因素而有所不同。