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　　Test 3- Section 2

　　[00:53.15So if you're one of those people who hasn't found the perfect physical activity yet - here are some things to think about which might help you make the right decision for you.

　　[01:05.38The first question to ask yourself is whether you would enjoy training in a gym.

　　[01:12.32Many people are put off by the idea of having to fit a visit to the gym into their busy day - you often have to go very early or late as some gyms can get very crowded.

　　[01:23.85But with regular training you'll see a big difference in a relatively short space of time.

　　[01:30.51Running has become incredibly popular in recent years.

　　[01:34.84That's probably got a lot to do with the fact that it's a very accessible form of exercise - anyone can run - even if you can only run a few metres to begin with.

　　[01:46.10But make sure you get the right shoes - it's worth investing in a high quality pair and they don't come cheap.

　　[01:54.40Another great thing about running is that you can do it at any time of day or night - the only thing that may stop you is snow and ice.

　　[02:04.68Swimming is another really good way to build fitness.

　　[02:08.84What attracts many people is that you can swim in an indoor pool at any time of year.

　　[02:16.27On the other hand, it can be quite boring or solitary - it's hard to chat to people while you're swimming lengths.

　　[02:23.71Cycling has become almost as popular as running in recent years.

　　[02:28.25That's probably because as well as improving their fitness, many people say being out in the fresh air in a park or in the countryside can be fun, provided the conditions are right, of course - only fanatics go out in the wind and rain!

　　[02:44.63Yoga is a good choice for those of you looking for exercise which focuses on developing both a healthy mind and body.

　　[02:53.54It's a good way of building strength and with the right instructor, there's less chance of hurting yourself than with other more active sports.

　　[03:02.42But don't expect to find it easy - it can be surprisingly challenging, especially for people who aren't very flexible.

　　[03:12.02Getting a personal trainer is a good way to start your fitness programme.

　　[03:16.86Obviously there can be significant costs involved.

　　[03:20.44But if you've got someone there to encourage you and help you achieve your goals, you're less likely to give up.

　　[03:28.08Make sure you get someone with a recognised qualification, though, or you could do yourself permanent damage.

　　[04:11.14Whatever you do, don't join a gym unless you're sure you'll make good use of it.

　　[04:17.13So many people waste lots of money by signing up for membership and then hardly ever go.

　　[04:23.87What happens to their good intentions?

　　[04:26.63I don't think people suddenly stop caring about improving their fitness, or decide they have more important things to do.

　　[04:35.10I think people lose interest when they don't think they're making enough progress.

　　[04:41.12That's when they give up hope and stop believing they'll ever achieve their goals.

　　[04:47.52Also, what people sometimes don't realise when they start is that it takes a lot of determination and hard work to keep training week after week and lots of people don't have that kind of commitment.

　　[05:03.60One thing you can do to help yourself is to set manageable goals - be realistic and don't push yourself too far.

　　[05:13.28Some people advise writing goals down, but I think it's better to have a flexible approach.

　　[05:19.71Give yourself a really nice treat every time you reach one of your goals.

　　[05:24.89And don't get too upset if you experience setbacks - it's a journey - there are bound to be difficulties along the way.

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