Sport and healthy way of life : run your way to health(реферат)

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Sport and healthy way of life : run your way to health

When I started running seven years ago, I could manage only about a
quarter of a mile before I had to stop. Breathless and aching, I walked
the next quarter of a mile, then I jogged the next quarter of a mile,
alternating these two activities for a couple of miles. Within a few
weeks I could jog half way round Hampstead Heath without stop-ping. Soon
I started to run up the quarter-mile slope to the top of Parliament
Hill, although I had to stop at the top to get my breath back.
Eventually I found that I could even manage to get up the hill
comfortably. I started to run because I felt desperately unfit. But the
biggest pay-off for me was—and still is— the deep relaxation that I
achieve by taking exercise. It tires me out but I find that it does calm
me down. In those early days I saw few other runners. Now there are many
more—and not just the macho sports freaks. Men and women of all ages
have now taken up running. Some 25,000 runners aged five to 85 are
attracted each year to the Sunday Times Fun Run in Hyde Park. In the
last two years the London Marathon has become the biggest British
sporting event— overtaking the boat race and the Derby in the number of
spectators it attracts. When I started to jog I never dreamt of running
in a marathon, but in 1982 I realized that if I trained for it, it was
within my reach, and after a slow, six-month build-up I man-aged the
26.2 miles in just under four hours. A creditable performance for a
first-timer and a far cry from those days when I had to stop for breath
after a quarter of a mile. What about heart attacks?My story shows that
an unfit 39-year-old, as I was when I started running, who had taken no
serious exercise for 20 years, can do the marathon—and that this is a
sport in which women can beat men. But is it crazy to do it? Does it
make sense to run in the expectation of becoming healthier? What about
the chances of injuring yourself or dying of a heart attack? I was
personally convinced of the health benefits of running because I felt
unfit, and I wasn’t worried about the risk of a heart attack, because I
was not a smoker and I was sticking to a fairly low animal-fat diet. But
one person I knew well did die immediately after a jog and plenty of
people told me I was mad to start running. Reassuring evidence now
comes from doctors in Seattle, showing that vigorous exercise actually
reduces the chances of heart attack. They found that people who had a
sudden heart attack when they appeared to be completely fit had taken
less exercise than those of similar age. According to their findings,
published in the Journal of the American Medical Association (volume
248, p 3113) it is necessary to take 20 minutes of vigorous exercise at
least two or three days a week to obtain some protection from heart
attack. Apart from jogging, the exercise might be swimming, singles
tennis or squash, digging or chopping wood. Whatever it is, the exercise
should leave you out of breath. There is a small risk of unaccustomed
stress causing a heart attack when a person is very unfit, but this can
be reduced if exercise is always increased in easy stages. My advice is:
if you are under 40, are healthy and feel well, you can begin as I did
by jogging gently until you are out of breath, then walking, and
alternating the two for about two miles. Build up the jogging in stages
until you can do the whole distance comfortably. At first, two or three
times a week will probably be enough. People over 40 who are in any
doubt about their health should see their doctor before starting an
exercise program. Over-40s should begin by making a vigorous walk of at
least two miles part of the daily routine. When you can do this
comfortably you can start the mixed jogging and walking routine and
progress from there. You will have to expect soreness of muscles and
joints to begin with. If soreness changes to pain, or if you find that
you suffer from deep tiredness which you cannot shake off, then stop
jogging for a while and just walk.


The English are great lovers of sport; and they are neither playing
nor waching games, they like to talk about them. However, there is
important thing about sport in Britain which we must know. Today, an big
sports is professional and famous players can make a lot of money.

Lat’s take Football for example. It is the most popular team game in
Britain. It is played in most of the schools, and there are thousands of
amatur teams for young man in all parts of the country. But for most of
the public, football is a professionals games which is watched on
saturday afternoons at the stadiym.

Professional football is big business. Every larg town has one or more
professional clubs.

Ragby football is played with an oval ball which may be carried. The
players in the other team try to stop the man running with the ball by
frowin him to the ground. There are fifteen players in each team.

Sports competition get big crowds in Great Britan. All people in Great
britan are fond of sport and Englishman know is they train hard Sport
will make them srong and helthy.

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