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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.

　　所以，如果你是那些还没有找到完美运动活动的人中的一个，有一些可以帮助你做出正确决定的事情可以考虑考虑。

　　第一个需要问自己的问题就是你是否享受在健身房锻炼。

　　很多人都被这样的想法阻挡：在繁忙的一天去健身房锻炼，因为有些健身房会很拥挤，往往要去得很早或很晚。

　　但是通过定期的训练，你会在相对短的时间内看到很大的变化。

　　近年来，跑步变得非常流行。

　　这很可能和以下事实有很大关系：这是一种非常容易开展的运动形式。任何人都可以跑步，即使一开始你只能跑几米。

　　但是要确保你买了合适的鞋子，买一双贵的鞋子是值得的，它们的价格也不便宜。

　　跑步的另一个优势是你可以在白天或晚上的任何时候进行，唯一可以阻止你的是雪和冰。

　　游泳是另一种健身的好方法。

　　可以在一年中的任何时候在室内游泳池游泳这一点是非常吸引人的。

　　另一方面，这可能是非常无聊或孤独的，因为当你游泳时，你很难和别人聊天。

　　骑自行车已经成为近年来最流行的运动。

　　这可能是因为骑自行车除了能提高身体素质，许多人认为，只要条件合适，到公园或乡村去呼吸新鲜空气是很有趣的。当然，只有狂热爱好者才会在风雨中外出骑自行车!

　　瑜伽对于那些寻找以追求身心健康为重点的锻炼方式的人来说是个很好的选择。

　　这是一个增强力量的好方法，和其它更激烈的运动比起来，在真正指导下的瑜伽的安全性更高，不容易受伤。

　　但是不要期待它很容易，特别是对于那些不太灵活的人来说，它可能具有令人惊讶的挑战性。

　　找一个私人教练是开始健身计划的好方法。

　　显然，请私教并不便宜。

　　但是如果你身边有人鼓励你，帮助你实现目标，你就不太可能放弃。

　　不过，一定要找个具有认定资格的人，否则你可能会给自己造成永久性的伤害。

　　不管你做什么，除非你确定可以合理利用健身卡，否则不要轻易加入办会员卡。

　　很多人办理会员，浪费了很多钱，然而他们几乎不去健身房。

　　他们好的初衷怎么发生了改变?

　　我不认为人们会突然停止关注改善他们的健康状况，或者决定有更重要的事情去做。

　　我觉得当人们认为没有取得足够的进步时，会失去兴趣。

　　他们会放弃希望，不再相信他们会实现自己的目标。

　　而且人们有时没有意识到，他们开始锻炼的时候需要很大的决心和努力才能坚持一周又一周的锻炼，很多人并没有这样的投入。

　　设定易控制的目标是你可以做的帮助自己的一件事，现实一点，不要太逼自己。

　　有些人会建议写下目标，但我认为灵活一些更好。

　　每次你达到目标时，都要好好地奖励自己。

　　但如果你遇到挫折，也不要太沮丧，因为这是一段艰难的旅程。

　　SECTION 2 Questions 11-20

　　Questions 11-16

　　What advantage does the speaker mention for each of the following physical activities?

　　Choose SIX answers from the box and write the correct letter, A-G, next to Questions 11-16.

　　Physical activities

　　11 using a gym __________

　　12 running __________

　　13 swimming __________

　　14 cycling __________

　　15 doing yoga __________

　　16 training with a personal trainer __________

　　Questions 17 and 18

　　Choose TWO letters, A-E.

　　For which TWO reasons does the speaker say people give up going to the gym?

　　A lack of time

　　B loss of confidence

　　C too much effort required

　　D high costs

　　E feeling less successful than others

　　Questions 19 and 20

　　Choose TWO letters, A-E.

　　Which TWO pieces of advice does the speaker give for setting goals?

　　A write goals down

　　B have achievable aims

　　C set a time limit

　　D give yourself rewards

　　E challenge yourself

　　Section 2, Questions 11-20

　　11 F

　　12 D

　　13 A

　　14 B

　　15 C

　　16 G

　　17&18 IN EITHER ORDER

　　B

　　C

　　19&20 IN EITHER ORDER

　　B

　　D

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