Have you ever considered starting a fitness program? Since exercise can reduce the risk of diseases, improve balance, help lose weight, better sleep habits and even make you confident, you can start a fitness program in the following steps.

Test your fitness level

How many meters can you walk or run in one minute? How much time does it take you to swim 50 meters? What is your heart rate（心率）? The data（數(shù)據(jù)） of your fitness level can help you know what activities you need.

Design your fitness program

You may have begun your daily exercise. But a personal plan helps more. First, you should have your fitness goals. For example, what do you want to look like, to be slimmer or quicker? A balanced plan will help you start low, progress slowly, do right activities and even allow you to recover（ 康復(fù)） if you get hurt.

Prepare things needed for sports

You need something practical, enjoyable and easy to use. It could be a pair of trainers. a volleyball hat or a bicycle. You can also download fitness apps on your mobile phone to measure distances, calories burned or your heart rate.

Take action

Now you're ready for action. When you begin, don't always try tough tasks. Listen to your body and reduce exercise time if necessary.

Monitor your progress

Test your fitness level again six weeks Inter. If you have achieved your goals，increase exercise time to continue improving.

Starting an exercise program is an important decision, By planning carefully and acting step by step, you can have good health.

1.You'd better test your fitness level first to .

A. lose weight B. make you more confident

C. reduce your exercise time D. decide what activities you need

2.The underlined word "Monitor" in this passage means" ".

A. watch B. keep C. take D. make

3.What should you do if you start a fitness program？

A. Always do the same activity. B. Start low and progress slowly.

C. Test your fitness level every week. D. Take exercise as much as you can.

4.This passage is mainly about .

A. how to start a fitness program B. how to design a fitness program

C. the importance of good health D. the import of a fitness program

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