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A beginner’s guide to exercise
ACT & GUESS
01
Table tennis/
Ping-pong
02
Swimming
03
Badminton
04
Basketball
05
Football/
Soccer
06
Weight-lifting
07
Running/Jogging
08
Shooting
09
Boxing
12
Archery
11
Volleyball
13
Wresling
14
Frisbee
What’s stopping you and others from exercising
Low Motivation
(No favourate sport)
Busy Schedule
(Lack of Time)
How to start？
Lack of Budget
(Cost too much)
Fear of Injury
What makes a good guide？
Based on the title, what content is this article likely to include
What - predict the main idea of a text
How - make the most of your background knowledge
Why - be an active reader
What makes a good guide？
If you were the author of the guide, what would you write to encourage people to exercise
Attract target readers
Provide effective info
Solve their concerns
A
I
s
Benefits of exercise
Fuctions of exercise
How to avoid injury
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Benefits
Can you use your own experiences to support these arguments on these benefits of exercise
the efficiency of heart and lungs
lower risk of diseases
get over negative feelings
better immune systems
improve brain functions
better performance at school
reduce stress
Firstly, I personally find that an hour of exercise recharge my energy better than an hour of napping. Sweating in the gym for an hour helps me reduce the stress from work or parenting. Amazingly, everytime I get stuck while working on the class planning or soving other problems, exercise makes me more creative and helps me come up with solusions.
Benefits
Can you use your own experiences to support these arguments on these benefits of exercise
What about you
What makes a successful exerciser (Key Factors)
Strong body
More energy
Mental health
...
Factor NO. 1: Scientific Exercise Routine
Exercise
Routine
Strong body
More energy
Mental health
...
Planning your exercise routine
Aerobic Sports
Based on different functions, what three categories can exercise be divided into
Strength Training
Flexibility/Balance Sports
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What would make you stick with exercise in the long term
A. A goal (e.g.:losing weight)
B. Knowing the benefits of exercise
C. A love for exercise
It’s the joy, not just the benefits, that keeps us sticking with exercise!
Here are three people with different sports needs. Do you have any recommendations and why
Character No.1: Mia, age 32, officer worker
Needs: hates sitting still, wants to boost daily
energy and blow off work stress.
Character No.2: Jake, age 28, new dad
Needs: want to feel stronger to lift his baby boy;
build muscle to avoid pain from carry a baby all the time
Character No.3: Grandma Lee, age 65, retired
Needs: stuggles with stiff joints(僵硬的关节), wants
to move more easily
Exercise routine for Mia
Character No.1: Mia, age 32, officer worker
Needs: hates sitting still, wants to boost daily
energy and blow off work stress.
Aerobic exercise:
Walking/Jogging - easy to start, no equipment needed
Dancing - feel like “play” instead of exercise
Cycling - outdoor acticity, socialize with people who share the same interest
Exercise routine for Jake
Character No.2: Jake, age 28, new dad
Needs: want to feel stronger to lift his baby boy;
build muscle to avoid pain from carry a baby all the time
Strength training:
Dumbbell workouts- no gym needed, can do at home anytime, target arms/shouldets for carrying
Character No.3: Grandma Lee, age 65, retired
Needs: struggles with stiff joints(僵硬的关节), wants
to move more easily
Exercise routine for Lee
Flexibility Exercise:
Yoga: stretch her body, improve range of movement
Daily stretching routine - enhance balance, reduce the risk of falling down
At school：
Run or ride to school instead of taking the bus or car
Make the most of school PE class: ball games; running...
At home/dorm:- easy for beginners, no gym needed
Wall push- ups & sit-up
Dumbbell workouts
Turn to fitness apps
Exercise routine for U as a high school student
skipping rope
dumbbell
workouts
Factor NO. 2: Eating and drinking right
Exercise
Routine
Strong body
More energy
Mental health
...
Eating and drinking right
Balanced
Diets
strong body
energy
mental health
Exercise
Routine
Eating and drinking right
make up for water lost to sweat
repair and rebuild your muscle
provide energy to your body
Proteins
Carbohydrates
Water
Good Carbs or Bad Carbs
Good carbs:
High in fiber (纤维）
Rich vitamins
Whole food
Less processed（加工）
Bad carbs:
(over) Processed carbs
Low in fiber
Added sugar
Coke
Fruits
Cakes
Chips
Whole wheat bread
Beans
Noodles
Potatoes
Protein
Healthy Proteins:
Rich in nutrients
Less processed (little added sugar or salt)
Unhealthy Proteins:
Too much added sugar
or sault
Too much fat
Chiken breast
Salmon
Sausage
Fried chicken
Milk
Steak
Eggs
Bacon
Drinks
Water
Electrolyte drinks
Eating and drinking right
Exercise right after eating
Have meals 1.5 to 2.5 hours before working out
Eat immediately after exercise
Wait 30 mins after exercising before eating
Drink throughout exercise
Balanced
Diets
Factor NO.3
Exercise
Routine
Strong body
More energy
Mental health
...
Balanced
Diets
Sound
Sleep
Factor NO.3: Sound sleep
Exercise
Routine
Strong body
More energy
Mental health
...
Congratulations！You are almost there！
In my previous life, I have never been an athletic person. Gym memberships always end up collecting dust after just one or two uses. Running seems to be too tiring for me to stick with. All of this changed when I tried tennis for the first time. Yes! Believe it or not, suddenly, I fell in love with tennis and became someone who loves sports overnight. But maybe because I have no sports background - my muscles are not strong enough, and obviously, I’m not flexible enough, I keep getting injured-my left leg, right arm, right wrist（手腕） and recently my back.
So, what advice do you have to help me stick with tennis
Me and Tennis
Your advice for me!
First, you will need proper chothing. But more importantly, you need a pair of well-fitting tennis shoes, which can prevent injuries and help you perform better during the game.
Second, make sure to fully warm up your body before the exercise and stretch atter, and this will reduce the risk of injury to the greatest extent.
Finally, of equal importance are strengthening specific muscle groups and doing flexibility training.
Be a lifelong exerciser!

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