3.2.1. Key Vocabulary

ENTRY	TRANSLATION	EXAMPLES AND NOTES
wholesome adj	здоровый, полезный (о пище); здоровый (о человеке)	The message is to eat wholesome , fresh, unprocessed food , organically produced, if possible This four-course dinner is really wholesome
be lulled into sth	дать себя уговорить, убедить	Has she allowed herself to be lulled into a false sense of security? Don’t be lulled into this kind of matter
сoloring n	краситель	All the colorings added to a product should be mentioned on the outside label
nutrient n	питательное вещество	Red fish (such as herring or salmon) are a natural source of vitamin D, providing us with this nutrient In most western countries , serious nutrient deficiencies are rare
fill up v	наполнять (здесь - желудок)	Fill up your plate now There is no need to fill yourself up with sweets and ice-cream before going to sleep
longevity n	долголетие, долгая жизнь	Increased longevity results in increased dependency in old age Numerous studies showed, that those people demonstrating most longevity never lived under stress
food consumption	потребление пищи, расход продуктов питания	In order to decrease her food consumption, she never eats after 6 pm
be aware of sth	знать, осознавать что-либо	You also need to be aware of certain precautions Most golfers are fully aware of the importance of fundamental practice
skip one’s lunch (or breakfast)	пропускать обед (или завтрак)	I used to skip breakfast and as a result I felt unwell We have to skip lunch since we are pressed for time

3.2.2. Comprehension Questions

1. What causes people to be not so careful about what they eat?

2. Why does the author call certain foods “empty“ and what kind of effects do such foods make on our bodies?

3. Give the definition of a living food. Express your personal opinion on this kind of food.

4. Would you like follow the author’s suggestion or not? Explain why.

FOCUS 4

4.1. Look through the text and say, what facts prove that exercise is so vital for a human body. Exercise – Why Is It So Vital?

Life is motion and the less we move, the less active we become. We have bodies exquisitely designed for motion. In order for health to be achieved and maintained, we must establish a proper balance between rest and activity. If we rest too much and do not balance our rest with sufficient physical activity, fulfilling our true health potential becomes quite a task. There is certainly no need to spend several pages trying to prove that exercise is an important ingredient in a healthy life style. Here are some benefits of exercise you may not be aware of which can help creating in you a desire to exercise regularly.

There is an exercise routine for everyone. These routines may vary enormously from person to person, as well they should. Different people need different routines, and you should not try to do more than your body-type and life-style demand just to be “in”. Some people exercise vigorously every day for three hours or more. Others look upon physical activity with the same enthusiasm as facing the Sahara Desert. Physical activity should be a joy that you look forward to and participate in out of eagerness, not out of guilt. The benefits from even seemingly negligible amounts of regular exercise are so extensive and so profound that anyone who merely begins to exercise even on a very small scale will soon become aware of its value and genuinely want to participate in some sort of vigorous activity daily. There is nothing like results to spur on interest.

The musculoskeletal system of human body is yet another example of the magnificence of our bodies. Some six hundred and fifty muscles interact with over 200 bones and are responsible for every movement of the body. The mass of skeletal muscles in the body can be viewed as one large organ of movement. Practically every activity (and especially athletics) is the result of the integrated action of nearly all the muscles in the body. It takes over 200 muscles to take just one step. It takes 40 to lift a leg.

Bones are usually pictured as a solid mass. They are not. Bones are living, breathing, porous structures. Bones are alive and just any other part of the body they benefit greatly from exercise. The more activity one engages in, the stronger and more durable both the muscles and bones become. Perhaps, you have seen the results of someone breaking a bone or tearing a muscle and having to wear a cast for several weeks. The muscles and bones in the cast begin to atrophy, to shrink in size and strength. If the cast is left on long enough, the area may become completely useless. But once the cast is removed and motion is again possible, the muscles and bones respond by regaining their normal size and strength.

Every part of your body depends on regular physical activity. When a specific part of the body is put into action, the body responds by sending more blood, nutrients and energy to that area. This response leads to an overall improvement in the health and vitality of the particular part involved. If exercise is neglected, the body will become weak and all its physical powers will me diminished, but with the regular exercise the entire system will be strengthened and invigorated.

Life depends on the flow of blood in our bodies. Exercise greatly increases the effectiveness with which the heart delivers blood and with it oxygen and other vital nutrients to all areas and tissues of the body.

Probably the strongest muscle in your body for its size is your heart. This fist-size masterpiece is a tireless organ of incalculable functionability. This exquisitely designed, incredibly durable, magnificently proficient perfection is in constant and absolute control of the river of life that is our bloodstream. Can you think of a more worthy undertaking than to ensure your precious heart is in its best possible condition?

Possibly the greatest virtue of regular exercise is that it makes the heart a stronger, more efficient and larger organ. That’s right. You can actually increase the size of your heart muscles, thereby increasing its capacity to perform. Like any muscle, if not sufficiently used the heart will become small, weak and even atrophy if neglected long enough. Or this same muscle can be exercised vigorously and regularly to be made large and strong.

A larger heart is a healthier and stronger heart. It has a slower and stronger beat.

Any good exercise routine should address basically three areas of fitness: (1) cardiovascular, or aerobic, (2) strength and (3) flexibility.

Let’s go discuss each area in a more detailed way:

(1) Aerobic exercise is the form that strengthens the heart. Aerobic exercise gets you panting and perspiring and doubles your resting pulse rate for twenty to thirty minutes. This oxygenates the blood. The word aerobic literally means “with oxygen”.

An individual’s capacity for muscular work is dependent upon the supply of oxygen to the working muscles. Swimming, bike, riding, jogging, rope jumping, handball, tennis, basketball – all are aerobic exercises. And although walking has to be of somewhat longer duration, it is also highly effective and certainly an aerobic activity.

Aerobic classes are very much in vogue today, and this is a very positive trend. However, one word of caution: You need to work up to the demands of some of these classes , and it is a mistake to attempt to force your body to a level of performance that it may not be ready for. Trying to keep up with the instructor (who does this all day for a living) may not be in your best interest. For many, a more natural aerobic exercise like walking or swimming may be more beneficial in the long run.

Whatever aerobic exercise you do activates many wonderful changes in the body and you should engage in it regularly. If you see a wild cat – a lion or tiger – you will see it running, leaping, stretching every day. It is trim, fit and vital and has a tremendous endurance level. Put that animal into a zoo and even though it will continue to stretch, its physique deteriorates and the animal becomes lazy. Why? Because its aerobic exercise has been discontinued.

(2) Strength. Unlike the cardiovascular exercises, weight-lifting serves primarily to develop muscular strength and endurance. The most common form of weight-lifting involves using Nautilus-type exercise equipment or free weights. But it also includes sit-ups, push-ups and pull-ups. Each weight-lifting exercise concentrates on a specific muscle or group of muscles, unlike the whole body workout provided by an aerobic routine.

While weight-lifting exercises can be extremely beneficial for muscle building and endurance, they do very little for the development of the rest of your body. In fact, if not balanced with aerobics and stretching, weight-lifting exercises can sometimes prove detrimental. Keep in mind that strong muscles and weak heart do not make for a good combination. Ideally, one should utilize weight-training one day and aerobics/stretching the next. This way you will be concentrating on different body areas daily while allowing other areas a chance to recover.

So in order to develop strength we recommend other activities, like resistive rebounding (using small trampoline – a rebounder). Rebounding is a unique activity, which is both cardiovascular and strengthening which does not depend upon the weather and can’t be “rained out”.

(3) Stretching. Regardless of how superb and strong a physique may appear, without proper extension and stretching of muscles the body cannot reach its highest potential. A thorough stretching program exercises every muscle, nerve and organ. It promotes a fine build, one that is strong and elastic without being muscle-bound. There are many approaches to stretching. Try to practice the one which you feel most suitable for you and you’ll keep your body strong and supple.

How much exercise?

Exercise is not in itself some sort of panacea. Some hold the notion that exercise by itself will protect us from disease. But the point must be made loud and clear: exercise does not insure us against disease, nor does it remedy disease. That it helps the body by making it stronger and more capable of dealing with ill health is certain, but exercise has no magical ability to correct the mistakes of unhealthy life-style. How much exercise should one engage in? We have one strict rule: DO MORE THAN NONE! As long as you are doing some exercise, you will gravitate towards what is the best type and amount for you.

Exercise is a basic biological need. There is no way to achieve living health without it. Remember to walk whenever you can. Realize that every time you become aware of your body, you are in fact exercising it. When you suddenly realize that you are sitting in a slumped and twisted posture and you straighten out and pull yourself up nice and tall, that is a form of exercise – you are using your muscles to support your body. When you are walking, straighten your body. When you bend over to pick something up, be aware of how you do it; use your legs, not just your back.

All body movement and the awareness of that movement is exercise. Cleaning your house and garden are exercise. Exercise is a part of life, ingrained in human existence, not something you have to view as an alien discipline. Feel good about moving your body.

Source: Harvey and Marilyn Diamond.

Fit for Life II: Living Health. Warner Books, 1989

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