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Click to edit Master title style,*,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,*,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,*,敬请各位同仁批评指正共同进步,敬请各位同仁批评指正共同进步,Unit 4 Good Habits,Lesson 21 Exercise!,Unit 4 Good HabitsLesson 21 Ex,Benefits of running(,跑步运动的好处),Inexpensive 花费少,Convenient 方便易行,Popular 深受欢迎,Easy to learn and participate 容易学，容易参与,A great way to exercise 一种很棒的锻炼身体方式,Benefits of running(跑步运动的好处)I,Possible risks of running,跑步可能有的危害,Musculoskeletal injuries 肌肉骨骼损伤,Exacerbation of chronic medical conditions 慢性疾患复发或加重,Lead to medical problems(pollution).由于其他原因（如环境污染）引发健康问题,Not suitable for everyone due to structural condition of joints and soft,tissue.由于先天的关节及软组织结构差异，并不是每个人 都适合跑步,Extremely rare death(Jim Fix-the father of jogging)极罕见但发生过,死亡事例（Jim Fix慢跑之父）,Possible risks of running 跑步可能,Studies have shown that novice runners reduce injuries when distance is reduced and they allow more time to adapt to a running routine.研究表明初学者如果减少路程并且延长适应时间，将会减少受伤的可能,Although there is no optimal training load,people who run 30 miles(48K)a week have 15%less injuries than those who run 40 miles(64K)a week.尽管不可能有人人适用的理想运动量，但每周跑30英里(48公里),要比每周跑40英里(64公里)的人少15%的受伤机会,For the average runner,around 20 miles(30K)a week is a reasonable distance.对于大众跑步者来说，每周跑20英里(30公里)比较适宜,Prevention is the best medicine 有效预防，远离危害,Studies have shown that novice,A good pace for beginners is one in which they can converse without breathlessness.,对于初学者而言，比较适宜的速度为跑步时仍能讲话，同时没有喘不过气的感觉,A walk-run program is a good introduction or a re-entry strategy.,跑步与走路相间结合的方式很适合初学及 重新开始跑步的阶段,Even for long-distance running,the walk-run program is an excellent strategy for injury prevention.,对长距离而言，跑步与走路相间结合也是一种极佳的运动方式，可以有效预防受伤的发生,Prevention is the best medicine 有效预防，远离危害(续),A good pace for beginners is o,Stretching prior to event does not seem to reduce injuries.跑步前的伸展运动并不能有效的减少受伤,A regular routine of stretching and strengthening reduces injuries.定期做伸展训练和肌肉强化练习对防止受伤很有作用,Warming up prior to events prevents injuries.May include gentle stretching.跑步前的热身活动可以有效防止受伤，还可以加入些轻柔的伸展活动,Stretching is beneficial after running.跑步结束后的伸展活动对身体有益,Stretching and warming up 伸展与热身,Stretching prior to event does,Biomechanics vary a lot among individuals.不同个体间身体机能情况差异很大,Routine activity should not cause undue discomfort.常规的活动一般不会导致不期而至的身体不适,Make sure shoes are good.一定要穿适合自己的跑步鞋,Shoes are good for 500-700km(312-438 miles).质量不错的跑鞋一般可累计持续500-700公里(312-438英里),May need orthotics,taping,braces.受伤时可能需要矫正材料、胶带或者吊带等,Equipment,跑步需要的装备,Biomechanics vary a lot among,Hard surfaces can cause Patellofemoral Syndrome,tibial stress syndrome.坚硬的地面会造成髌骨股骨症候群，胫骨紧张症候群,Loose surfaces are known to cause meniscal injuries.疏松的地面可能会造成半月板受损,Not all roads lead to roam,并非所有的道路都适合跑步,Hard surfaces can cause Patell,Cardiac history should be evaluated 评估心脏病史,Asthma well controlled 有效控制哮喘,Other health conditions assessed(ie.DM)了解其他健康问题（例如:糖尿病）,Medications reviewed 回顾药物治疗史,The more medical conditions,the slower the increment of exercise load 要依据健康情况调整锻炼节奏，健康问题越多，运动量的增加越要减缓,General Condition before running 跑步运动前需要考虑的,Cardiac history should be eval,No clear consensus on hydration,but a prudent number seems to be 400-800ml per hour.,关于补水量没有一致说法，谨慎的做法是每小时补充400-800毫升的水,The recommendation is more important the longer you plan to exercise.,The longer the session,the more ions matter.,The longer the session,the more food matters.,专家建议：计划中跑步时间越长，补充水离子越重要，补充食物也一样,Keeping the tank filled 准备充足的水很重要,No clear consensus on hydratio,Patellofemoral Syndrome 髌骨股骨症候群,Also known as runners knee 也被称为“跑步膝”,Pain in the anterior part of the knee 膝盖前端疼痛,Aggravated by descending or ascending stairs,hills 上下爬山及上下楼梯时疼痛加重恶化,Aggravated by prolonged sitting 坐久了也可加重膝盖疼痛,Common problems facing runners 跑步者常遇到的问题 1,Patellof
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