Hiking and fast-paced walking are great ways to lose weight and improve cardiovascular（心血管的）fitness. Get out in the sunshine and pick up the pace.

Walking Musts

Start from 10 minutes and gradually increase your time. Make your daily goal 30 minutes of fast-paced walking. Cross-trainers, walking shoes or other supportive shoes will do. Consider wearing cushioned socks to help protect your feet.

Step It Up

Picture yourself walking fast because you don’t want to be late for the bus. This will be a faster pace than average walking. If you can’t maintain a conversation with your friend without getting out of breath, then you’re walking too fast.

Pioneering Adventure

Hikes are usually longer than 30 minutes; bring water and trail mix for continued energy. Don’t drink water from a stream or river unless you have a purification system. Hiking requires watching each step you take. Don’t plan on race-walking, but gradually pick up speed as you familiarize yourself with the trail.

The challenge of inclines and declines will cause your heart rate to increase. They also require special attention because of loose gravel or dirt. A hiking stick may help with stability（穩(wěn)定性）. Take your time. If the uphill gets difficult and you’re breathing hard, stop and enjoy the views.

Hiking alone is never a good idea. Take a friend, a trusted adult and your cell phone.

1.The purpose of writing this passage is to ___.

A. tell people a joke

B. cover some information about traveling

C. deliver a lesson on sunshine and water

D. encourage people to take a walk

2.What can we learn from Walking Musts?

A. Catching the bus and taking a friend.

B. Time and shoes.

C. Breathing and heart rate.

D. Bringing water and enjoying the views.

3.By saying “Step It Up”, the author probably means ___.

A. we should change our ways for exercise

B. we must ask for a trusted adult to go with

C. we must keep talking while walking

D. we should control our walk pace

4.Which of the following statements about hiking is NOT true?

A. Don’t drink water from a purification system.

B. Hiking requires watching carefully.

C. A hiking stick is very useful.

D. Taking a friend and a cell phone is a good idea.

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