Are You Fit and Healthy

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Are You Fit and Healthy?
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• Part 1 Getting Ready
• Part2 Stress and catching colds
• Part? So you wanna keep fit, huh?
• Part? More about the topic Are you fit and
  healthy?
• V Memory test How Much Exercise Is Enough
  Exercise?

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Part 1 Getting ReadyB

• Yume Mike, why are so many Americans overweight?
• Mike Well, thats a good question, Yume. Youd
  think that with the current fitness craze in the
  U.S there wouldnt be so many overweight
  Americans.
• Yume Just how many people are overweight?
• Mike About 40 of Americans are overweight
  .Interestingly. one study said that low-income
  families.
• Yume Are there any other factors like that in
  the study?
• Mike Yes, The study also said that the hotter
  the climate, the lower the percentage of obese
  people.

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Part 1 Getting Ready B

• Yume That makes sense. When it's hot, you
  usually don't feel like eating a lot.
• Mike Is that why Japanese people are typically
  skinnier than Americans?
• Yume Well, our diet has a lot less fat and oil
  than American food. And Americans eat a lot more
  meat than we do.
• Mike Youre right. And we also eat more sugar
  and junk food. But theres another reason why so
  many Americans are fat.
• Yume Whats that?
• Mike Nobody exercises anymore-----not even
  kids. T he average American home has the Tv on
  for 6 hours a day.

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Part 1 Getting Ready B

• Yune Wow, no wonder you Americans are so fat.
  You don't get enough exercise .Say ,Mike, arent
  you getting a little bigger in the waist?
• Mike Yeah, I guess so.
• Yune you really need to watch what you eat and
  get some exercise.
• Mike Hey, I started a diet and lost 10 pounds
• Yune SO what happened?
• Mike I quit and gained it all back plus 5
  pounds.

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Part 1 Getting ReadyC

• Ever now and again. A stressful situation may
  arise in the course of our school, home or
  community lift. Often, the situation involves
  disagreements between people.

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Part 1 Getting ReadyC

• Sometimes, the situation involves work
  difficulties-not knowing how to solve a problem
  or having to make a difficult decision. At other
  times. it involves money-not having enough to
  spend or disagreement over what to spend on.

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Part 1 Getting Readyc

• That is why relationship problems, work-related
  problems and money problems are three well-known
  situations that cause stress. So knowing how to
  handle people ,l earning how to solve problems or
  make decisions .and living within our income all
  help to control stress.

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Part 1 Getting Readyc

• Here are four ways to help you control stress
  from situations.
• Clue 1Be kind, loving and polite to your
  parents, grandparents, brothers and sisters. Make
  time to talk, play and relax together.

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Part 1 Getting Readyc

• Clue 2Treat others the way you would like them
  to treat you .Smile, chat, laugh and do things
  together. Learn to cooperate, share and make
  sacrifices for others.

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Part 1 Getting Readyc

• Clue 3Do not keep your worries to yourself,
  Talk them over with someone you respect. Two
  heads are better than one.

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Part 1 Getting Readyc

• Clue 4Think of the good and bad points of each
  choice, Be guided by facts and not your feelings.
  Choose together with the people who will be
  affected by the results. In this way, they will
  see how the choice is made and be more willing to
  bear with the bad points.

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Part2 Stress and catching colds

• Project Link between stress and colds
• Researchers Researchers at the University of
  Pittsburgh
• Subjects300people Age18-55

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Part2 Stress and catching colds

• Procedure1.Subjects were given
  examinations_-----physical
• -----social
• -----mental
• -----emotional
• 2.Live cold viruses were placed in the noses.
• 3.The next five days----examining to find out who
  became infected developed signs of colds.

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Part2 Stress and catching colds

• Findings1.Stress lowers resistance to colds.
• 2.Severe stress lasting a month or more
  increases the risk of a cold.
• 3.People suffering from stress caused by
  serious personal problems are more likely to get
  sick.
• 4.Two causes of stress-----losing a job or
  having difficulties with family members or
  friends-----increase the risk the most.

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Part2 Stress and catching colds

• There are many explanations of why people catch
  colds. Some say colds are caused by the
  enviroment. Others say colds can result from
  smoking too much ,lack of exercise, not enough
  rest, poor diet, or working too hard. But new
  studies suggest that people who feel extreme
  tension for a long period of time also may be at
  a higher risk of developing a cold. The
  researchers note that stress is not the cause of
  all colds. But studies show that people who
  suffer from the stress caused by serious personal
  problems are more likely to get sick than those
  who do not.

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Part2 Stress and catching colds

• Researchers have spent years trying to find out
  why some people have colds more often than
  others. An earlier study directed in 1991 showed
  that emotional stress can lead to colds. In
  current studies, researchers at the University of
  Pittsburgh studied almost 300people,ages 18 to
  55.They were given physical, social and mental
  and emotional examinations. Then live cold
  viruses were placed in their noses. During the
  next five days, they were examined to find out
  who became infected by the virus and then
  developed signs of a cold. Such signs include
  coughing, sneezing and a blocked nose.

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Part2 Stress and catching colds

• Stress lowers resistance, but just how it does is
  unknown, So in this study, the researchers look
  for the kinds of stress involved and how they
  might have affected resistance to colds, The
  study found that severe stress lasting a month or
  more increased the risk of a cold. Two causes of
  stress---losing a job or having difficulties with
  family members or friends---increase the risk the
  most.

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Part? So you wanna keep fit, huh?

• The five golden rules
• 1Always wear loose and comfortgble clothes when
  youre exercising. You need to feel comfortable
  and relaxed.
• 2.You should always do some simple warming-up
  exercises first. To get your body ready for the
  real thing.
• 3.Never try to do too much exercise too soon.
  Take it nice and easy now. Theres no rush about
  this.
• 4.Dontforget to relax completely for about five
  minutes when youve finished your workout. You
  need to rest a little bit after youve been
  exercising.
• 5.Stop immediately if you feel any pain in your
  chest, throat,neck or head

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Part? So you wanna keep fit, huh?

• Exercise keeps you fit and healthy. Exercises
  should be done three to five times a week.
  Exercise for at least 15 to 30 minutes each time.
  However, a good exercise plan should include
  warming-up exercises before and cool-down
  exercises after a vigorous activity. Both of them
  should last five to ten minutes. These
  exercises,such as head tilt,arm circles,side bend
  and toe touch,stretch your muscles and make them
  move more easily,They prepare you for vigorous
  activity and help your body slowly return to its
  normal breathing an d heart rate after vigorous
  activity,And here comes Crystal Collins.

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Part? So you wanna keep fit, huh?

• Hi there! Im Crystal Collins, and Im very
  happy to share some time with you .So you wanna
  keep fit, huh? Well, you sure came to the right
  place! Together we can keep fit and healthy, and
  be more successful. Its easy. Everybody can do
  it, you hear?

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Part? So you wanna keep fit, huh?

• Just remember the five golden rules
• Number one Always wear loose and comfortable
  clothes when youre exercising. You need to feel
  comfortable and relaxed.
• Number two. You should always do some simple
  warming-up exercises first. To get your body
  ready for the real thing.
• Number three. Never try to do too much exercise
  too soon. Take it nice and easy now, you hear?

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Part? So you wanna keep fit, huh?

• Theres no rush about this.
• Number four.. Dont forget to relax completely
  for about five minutes when youve finished your
  workout. You need to rest a little bit after
  youve been exercising.
• And here is golden rule number five. Stop
  immediately if you feel any pain in your chest,
  throat, neck or head.

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Part? So you wanna keep fit, huh?

• Tapescript
• I hope youve done the simple warming-up
  exercise from the book. You have? Fine! Now I
  think were ready for something a little harder.
  Todays exercise will give you stronger legs and
  healthier lungs. So put the cigarette out.
• You need a stronger chair. Stand in front of the
  chair and put your right foot on the seat. Now
  step up onto the seat. Stand still. And step back
  down. Now do it again. This time start with your
  left foot. On the seat .Step up. Stand still. And
  step back down. Now, can you do this ten times?
  Lets go.

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Part? More about the topic Are you fit and
healthy?

• (F) 1.The average adult needs nine hours sleep
  per night.
• (T) 2.If you cant sleep. get up and do something
  active.
• (F) 3.Crash diets are good for you if you want to
  lose more weight.
• (T) 4.The most important point of the high
  protein diet is that you mustnt cook the food
  with oil, butter or any fat.
• (F) 5.The orange and milk diet includes oranges,
  oil and one litre of milk.
• (F) 6.If you want to keep fit, you need to do a
  lot of exercise now and then

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Part?

• ???????
• Catch up on lost sleep
• ???Mint tea
• ????Toss and turn
• ???A teaspoonful of
• ???????A balanced and varied diet
• ?????????Cut down on fattening foods

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Part?

• ??????Cut out sugar altogether
• ???Subsitute
• ????Non-stick frying pan
• ???Breathe deeply
• ????A flight of stairs
• ??????Feel breathless

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Part?

• Health
• Sleep is important.However,the average adult
  shouldnt need more than eight hourss sleep per
  night.Even if you have a very late night, nine
  hours should be enough for to catch up on lost
  sleep.
• If you suffer from sleeplessness, try this.
  Before going to bed, sit with your feet in a bowl
  of cold water. If youre brave enough, fill the
  bath with cold water till it comes to your waist.
  
• A cup of tea (camomile or mint )or hot milk
  , with a spoonful of honey, should help you to
  relax. If you cant sleep, dont toss and turn..
  Get up and do something active or read.
• By the way, if you suffer from
  sleeplessness, dont worry. People who cant
  sleep easily are usually creative with a lively
  and over-ative mind!

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Part?

• Diet
• Crash diets are no good for you. Youll lose
  more weight in the long run by eating a balance
  and varied diet, cutting down on fattening foods.
  Cut out sugar altogether and use honey as a
  substitute.
• If you are desperat to lose weight quickly,
  here are two diets which work---and you really
  wont feel hungry!
• The hight protein diet. You must drink
  eight glasses of water per day. You mustnt eat
  anything not included in the lise below. You can
  eat as much of the following as you wish---meat
  (boiled or grilled )no fat, fish (boiled or
  grilled ), cheese (low fat ), eggs .

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Part?

• The orang and milk dite. Squeeze the juice of two
  oranges into a bowl. Beat two eggs well, and add
  them to the oranges. Add a teaspoonful of oil to
  the above mixture, and beat the ingredients
  together . add one litre of milk.
• Whenever you feel hungry, drink a glass of
  the above. You can drink as much coffee, tea or
  water as you wish, but you mustnt eat or drink
  anything else. Dont do the above diet for more
  than a day at a time. You mustnt follow either
  diet without your doctors advice.

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Part?

• Everyone needds to do a certain amount of
  exercise in order to keep fit. Did you know that
  it is better to do a little exercise regularly
  rather than a lot now and then? You neednt, and
  in fact, mustnt, overdo it.
• When you get up in the morning, stretch and
  breathe deeply. Then bend down and touch your
  toes ( leg straight) twenty times. Thy to get
  used to walking upstairs instead of using the
  lift. Did you know that climbing a flight of
  stairs every day is better for you , in the long
  run , than running round the block three times a
  week? So you neednt feel breathledd and
  exhausted when you exercise on the contrary,
  you shouldnt.

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Part V Memory test How Much Exercise Is Enough
Exercise?

• You own target heart speed range
• 160--____________ beats per minute
• (your age)
• 190--____________beats per minute
• (your age)
• My target heart speed range is between
  __________and __________beats per minute .

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Part V

• Check whether your exercise gives you the fitness
  effect
• 1. starting energetic exercise
• 2. stopping
• 3. 5 minutes warm up exercise
• 4. checking pulse rate
• 5. 10 minutesenergetic exercise
• 6. counting pulse beats
• 315246

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Part V

• An easy way to remember how much we need to
  exercise for fitness is to keep
• In mind the letters F,I and T
• Frequency--3 to 5 days a week
• Intensity--till your heart reaches your target
  speed
• Time15 to 60 minutes each time
• Then you may ask how to work out your target
  heart speed range.Lets do it
• together.

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Part V

• The upper limit of your target heart speed range
  is 190 minus your age.
• The lower limit is 160minus your age.
• For someone who is 20years old,for example,his
  target heart speed range
• would be between 140beats per minute(16020)and
  170 beats per minute(19020).
• Once youve got your target speed range,you
  may start checking whether your exercise gives
  you the fitness effect.

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Part V

• First, warm up with five minutes for stretch
  exercises.Then start your energetic
• Exercise (e.g.jogging).About 10 minutes after
  starting energetic exercise,stop and
• check your pulse rate (which is the same as your
  heart rate ).Finally,count your pulse
• beats for 15 secongds and multiply by four.
• Remember to take your pulse rate as soon as you
  stop . If you wait even 30 seconds, the rate will
  have begun to slow and will not be accurate.
• You are getting the fitness effect if your
  pilse rate is in your target heart speed
• range .

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Part V
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