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  3. [A] Realize that it’s not too late [B] Invest in good advice and good equipment [C] Start slowly [D] Start with

[A] Realize that it’s not too late [B] Invest in good advice and good equipment [C] Start slowly [D] Start with

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问题     [A]   Realize that it’s not too late
    [B]  Invest in good advice and good equipment
    [C]  Start slowly
    [D]  Start with something you enjoy
    [E]  Vary your routine
    [F]  Avoid being injured
    [G]  Check with your doctor first
    Sure, the baby boomers, who made The Complete Book of Running a bestseller, were the first to use the Nautilus machines at the gym, and sweated in front of their VCRs to Jane Fonda. Yet not everyone was part of the revolution; after all, only about 30 percent of American adults reported getting regular exercise. But forming a workout habit in middle age—or beyond—still has a host of benefits. Here’s what you need to know about starting up a routine.
    【B16】_______________________________________________
    "The human body is very responsive," says Edward Coyle, director of the Human Performance Laboratory at the University of Texas-Austin. He studied a group of male heart-attack survivors who were about 55 on average. The first six months of training were spent getting the men walking again. They progressed over the next year until they were running or biking 40 to 60 minutes a day, five days a week. The last six months were spent raising the intensity through interval training. Not only did their heart function improve, they also completed a 5-mile run and did just as well as 55-year-olds who didn’t have a history of heart attack.  "They ran faster than when they were 30," says Coyle.
    【B17】______________________________________________
    If you haven’t exercised regularly for six months, get your physician’s all-clear. This is boilerplate advice—but follow it. The risk of heart disease increases for men in their mid-40s and women about a decade later, and exertion can trigger heart attacks in people with no previous symptoms.
    【B18】______________________________________________
    Why plan to finish a 5K if you don’t like to run? If you’d rather be swimming (or walking, or ballroom dancing, or playing badminton...), do that instead. If all you do is run, say, you’ll work certain areas so hard that you risk tightening and injury (hamstrings, calves) but neglect others (abdominal muscles, upper body). So mix it up. Optimally, the routine will have at least 30 minutes of aerobic exercise five times a week, and two to three days of strength training, says Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University.
    【B19】______________________________________________
    Ever notice how the gym is crowded in January and quiet by March? Those New Year’s revolutionists often overdo it and burn out or get mjured within a few months. Instead, plan slower progress. Nelson likes to prescribe just 15 minutes of physical activity at the outset, three to four times a week, and building from there.
    【B20】_____________________________________________
    "I always encourage a good pair of shoes," says Kathrine Switzer, the first woman to officially run the Boston Marathon. "You can walk in running shoes, but you really shouldn’t run in walking shoes." You may also want to pay for a session or two with an athletic trainer or a physical therapist to make sure your form is good.
【B19】
选项
答案C
解析 本段前两句指出人们锻炼通常都容易过度，后半段给出了建议，即人们应该循序渐进。C表达的正是这个意思，其中的Start Slowly对应文中的关键信息plan slower progress，故C为本题答案。
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