字幕-第四單元Caption-Unit Four

Unit four (Free weight training-Dumbbells)

Scene 1 (Few days later, Lola and Zoe go to the fitness center together.)

Zoe: Wow, there are so many people here today.

Lola: Yeah! Some are fitness center members and others are instructors. Where's Harry?

Zoe: I don’t know. I’m looking for him as well. (Looking around) Maybe you can think about which body part you’re going to work out.

Lola: O.K. I’m only interested in treadmills. (Looking around) Hey, stationary bikes are also for cardio, right?

Zoe: Yes! I remember last time you tried the treadmills, which are for aerobic exercise.

Lola: Um um, and I can still remember what Harry said to me.

Zoe: Ha, you always remember what handsome men say.

Lola: Come on. Don’t tease me. Have you decided what kind of exercise you want to do now?

Zoe: Right now I want to work on my shoulders. Do you see the free weight training area?

Lola: Yes. Let’s go over there, although I’m not interested in building up my muscles. The free weights would give me a man's arms!

Scene 2 (Harry comes over.)

Harry: Hello! How are you guys doing today? I was showing a woman how to use the dumbbells.

Lola: Oh, what a coincidence! We’re talking about dumbbells. Zoe wants to tone her shoulders.

Zoe: Exactly! But I feel so frustrated about it. I don’t think I’m fit enough.

Harry: So you mean you want to gain some strength?

Zoe: Yes. Last time I was doing some biceps curls. Do you know any other ways that I can use to strengthen biceps?

(Lola is answering a phone call.)

Lola: Excuse me. My boyfriend is calling me. I’ll be back later. (Walking outside of the fitness center)

Harry: Follow me and I’ll show you how to use the dumbbells to tone your upper arms.

Zoe: Really? I can’t wait to try them!

Harry: While you workout there is a set of exercises which you need to include to target your biceps and cut out the fat.

Zoe: Are my arms fatty?

Harry: No, of course not! They're good, but they could always be better.

Zoe: OK. Lola is wondering whether she can use Free weights, but she doesn't want big muscles.

Harry: It depends on the movements.  If you want big arms, you can get them, but if you want tight, toned upper arms that can be done too.

Zoe: Could you show me some basic bicep exercises?

Harry: Sure. For beginners, “two arm dumbbell curls” is a very effective one. First, hold one dumbbell in each hand. Second, stand upright with palms facing your sides. Then, slowly move your arms upwards and simultaneously rotate them so that the palms will face your body. 

Zoe: Am I doing it right?

Harry: You should be careful when your arms feel tired, don't let your elbows moves forward, as this will take the focus off your biceps, and make the shoulders work instead.

Zoe: Oh, thanks. Are there any other good bicep exercises?

Harry: Yeah. But let me finish the first type, OK?

Zoe: Sorry.

Harry: Next, after taking a pause of one or two seconds, take both the arms close to your body and lower them slowly to the initial position. Do 15 to 20 reps and two sets of this exercise.

Zoe: This one is easy for me.

Harry: Let me show you one of the most popular and effective bicep exercises, the “concentration curl”, which is good for men and women.

(Lola comes back to join them.)

Lola: I heard something is good for men and women. What’s that? (Picking up one light dumbbell)

Zoe: Oh, Harry is introducing one type of exercise called a concentration curl.

Lola: But…I said I didn’t want to build up my biceps.

Harry: I know some women are often concerned that using weights will give them big muscles, but that's absolutely not the case.

Zoe: You shouldn’t have talked too long on the phone. Harry already told me many interesting and important things about toning biceps.

Lola: Oh. What a pity! I’m so envious. You need to tell me about that later!

Harry: Hey, you two, now we’re going to learn this concentration curl. Listen, sit at the end of an exercise bench holding a dumbbell at arm’s length between your thighs. Then have the back of your working arm resting against your inner thigh on the same side. To maintain your balance while you perform the exercise, you'll need to place the left hand on your left knee. Lean forward at the waist and brace yourself with your nonworking arm on your opposite thigh. Lola: Is that so, Harry?

Harry: Yes. Hold this position (Pointing at the opposite side of the thigh) as you curl the weight up as high as you can toward your chest. Pause, lower, and repeat.

Zoe: How many reps are there in one set?

Harry: Do a total of two or three sets of 20 reps for each hand.

Lola: Wow, it’s interesting, and I'm starting to feel the burn. (She is using the machine while Harry is talking.)

Harry: You’re good! The muscles really respond to these targeted exercises, if performed correctly, you can certainly feel the burn.

Lola: So how do we decide which weight to use?

Harry: The basic idea is to start with smaller weights and then move to larger ones.

Lola: OK, I get it. Bicep exercises are also good for women.

Zoe: Yes. (She is exhausted.) Let me take a short break now……

Harry, Lola: Hahaha …

字幕-第三單元Caption-Unit Three

Unit three (How to use a leg curl appropriately?)

Scene 1 (Harry is walking towards Zoe to show her how to use leg curls and offer some advice.)

Zoe: Harry, I don’t know how many reps I should do? I finished doing my biceps curls, and I want to do some leg curls, but can’t lift the weights now! (Crying)

Harry: Zoe, take your time; please increase the weight little by little. If you lift too much at once, it may hurt your hamstrings!

Zoe: What are hamstrings? I just want to test my strength.

H: Look here (Points to muscles along the rear of the thighs). Can you feel which muscles are used when doing a leg curl?

Zoe: Um…(showing doubtfulness) maybe here. (Pointing at her leg)

H: Right! That's a hamstring. There are two major types of leg curls: one is seated leg curl, and the other is lying leg curl.

Zoe: It seems I’m doing the lying one. Do I need to pay attention to anything special when doing lying leg curls?

H: Sure, don't lift your hips up off the bench, especially when you’re tired!

Zoe: Why? Does that cause any serious problems?

H: Yeah. If you can't keep your hips down, then you won't train your hamstrings. Instead, you'll use your hips to do the movements, and it places too much pressure on your lower back and reduces the effectiveness of this exercise.

Zoe: Oh, no wonder, I used so much weight that I lifted my hips.

Harry: Also, when you lie face down on the pad, be sure to hold onto the support handles (Harry shows how to do this movement). Next, you have to make sure your knees line up with the rotational axis of the machine.

Zoe: Wait a minute, what is the rotational axis? Where is it?

H: Oh, here (Points to part of the leg curl machine). The set up is very similar to when you do a seated leg curl. Set the leg pad (Pointing to it) so that it rests on the lower calves, just above the Achilles tendons.

Zoe: Oh, my god. There are so many fitness words! What do you mean by lower calves and what are Achilles tendons? Is Achilles an ancient Greek hero?

H: (Laughing) Um, let me talk about Achilles tendons first. It's where the tendon connects the heel and the calf muscles, the muscles of the lower leg.

Zoe: OK. I know that Achilles’s weakness was his heels!

H: Right, but your Achilles tendons let you rise up on your toes and push off when you walk or run.

Zoe: OK, so I have to protect them, but how?

H: Don’t forget to warm up your ankles, and don’t do repeated movements over a long period of time, say, over 30 minutes.

Zoe: Oh, Harry, I want to eat something. I feel so hungry now! I want to eat French fries and fried chicken. See you next time! (Running away quickly)

H: Hey…wait…Zoe…

Scene 2 (Now it is ten o’clock at night. Zoe is calling Lola because she has no idea about what to eat…)

Zoe: Hey, this is Zoe! Are you available now?

L: What? You know what time it is now?

Zoe: Yes, I have exercised for more than two hours…I’m so hungry…I think I could eat a horse now!

L: I want to know what you did in the fitness center today!

Zoe: I used a biceps curl machine to strengthen my upper arms, and also tried some lying leg curls. But I tried to use too much weight, and I almost hurt my hamstrings. Anyway, luckily Harry told me how to use it properly, and I know that it’s very important to protect my Achilles tendons!

L: Yes, be careful. So, why did you call me?

Zoe: I’m starving. I want some fast food, like a burger or some fried chicken.

L: Delicious, but if you eat those, you'll just put back on the calories you burned. Burning calories is really not easy!

Zoe: Yes, but I've already lost a lot of weight since I joined this gym. I want to treat myself to something!

L: I don't really like fast food. I have pretty healthy eating habits. Do you want me to share some with you?

Zoe: Yeah! Maybe you can teach me a few things about a balanced diet.

L: You should eat breakfast and don't skip meals. You'll be energetic and can concentrate much more on your study or work. People who eat breakfast regularly are more likely to be slim than people who skip it.

Zoe: I usually skip breakfast. No wonder that I always feel sleepy in the morning.

L: In addition, fats are essential to health in small amounts. You should eat foods containing a lot of fiber, such as whole-wheat bread, and potatoes cooked in their jackets.

Zoe: Jackets? You mean when cooking potatoes, we don’t remove their skins, right?

L: Exactly. And try to eat at least five portions of different kinds of fruits or vegetable every day to stay in good condition.

Zoe: Wow, these points are so great! Combining a balanced diet with regular moderate exercise will make me look and feel better.

L: The thing is, you have to do them in a long-term way.

字幕-第二單元Caption-Unit Two

Unit two (Introduction of Treadmill)

Scene 1 (Lola is looking at the treadmill console. She is not sure about how to use it. Zoe comes to Lola…)

L: Zoe, please give me a hand. What do those buttons mean? There are so many words on it.

(Camera goes to the treadmill console.)

Z: Not every treadmill console has the same layout of buttons. However, most of the consoles include similar functions we found on this one. OK, let me introduce them. This section includes heart rate, time, distance, and here you can know how fast your heartbeat is, how much time you have run on the machine and what distance you have run. Another section below is time, temperature, weight, and heartbeat.

L: Wow, this console can monitor my heartbeat!

Z: Yes! It’s incredible, isn’t it?

L: From this section I also see “time”. Does it mean what time it is now?

Z: Yes! What do you think temperature and weight mean here?

L: Well…this can measure my body temperature and I can also see how much I weigh...Oh, it’s so embarrassing that others know how heavy I am!

Z: Ha ha, don’t worry. It won’t show your weight all the time. Then here you can see “incline”, you can set incline at a low level, say, a 1-percent grade, and warm up at a low speed for 5 minutes. Also you can press these buttons around speed to increase or reduce your speed until you reach a point that you feel comfortable with.

L: Cool! And these buttons are easy to understand, like enter, stop, and start! And there's calories, calories per hour, and here comes incline again?

Z: On the right section, incline indicates that it’s used to raise the height of the treadmill during your workout.

L: OK. Let’s see the last part; there are different types of step moving, such as “walk”,” jog”, and “run”. I think I totally understand the treadmill console. So can I start to use it now?

Z: Wait. Someone called Harry is going to show you how to use a treadmill appropriately. He can also offer some training suggestions.

L: Harry? Is he handsome and buff…?

Z: Lola!

Scene 2 (Zoe introduces Harry to Lola.)

Z: This is Harry, and this is Lola.

H: Hi, Lola, How are you doing?

L: Great! I want to do a moderate cardio workout today.

Z: Excuse me. I am going to do some biceps training. Oh, by the way, Harry, could you show me how to do leg curls later?

H: OK, see you later.

(Zoe leaves.)

L: Harry, what is the first step?

H: Relax, Lola. Let me tell you the three rules of using cardio equipment.

L: Um um. (Nodding head, and showing admiration)

H: First, you should warm up for 5 minutes. You may want to lose weight, but your body doesn’t feel the same. That means your body is not ready, so you may get hurt easily. That’s the reason you should warm up your muscles.

L: I remember Zoe told me that I could set the machine at a low incline or slow speed.

H: Very good. Next, give every machine a two-week test drive. Most cardio equipment offers some built-in, pre-programmed workouts.

L: Why do I need two weeks to test the machine?

H: Before trying to make your own workout, you need to get used to the machine and your body.

L: What’s the last rule?

H: Change the machine you're using every three or four weeks, and do not use several different machines each time you visit the gym. This will help you burn more calories and avoid getting hurt. There are two other reasons for  the last rule. Do you want to guess why we don’t stick with the same cardio machine for a long time?

L: Um…using the same machine makes you bored and using the same muscles might make them stronger than the other parts of your body?

H: Yes, you may overuse your muscles if you keep using the same machine, and this can lead to injuries. It might cut your training short. The other reason is that keeping the same routine will gradually cause you to burn fewer calories than before!

L: Oh, that’s too bad. Our body is smart, and it learns to work efficiently to perform the same movements.

H: Right. Your muscles and heart will only improve a bit, but you can still keep using the machine for more than 3-4 weeks if you increase the speed and level. This will help you go on to burn calories!

L: Thank you, Harry. I’ve learned a lot. Oops! It seems I don’t have time to try treadmills. I have a French class later. Please tell Zoe, I’ll come tomorrow! See you! (Lola takes her bag and runs away.)

H: Bye!

字幕-第一單元Caption-Unit One

Warm-up

Are you satisfied with the shape of your body? Do you have a figure that everyone admires? Do you want to have more energy and a healthy body to face your busy life? Would you like to try something to break your own limitations to becoming more charming while you become good at English comprehension at the same time? Here is great news for you! Come join our SuperCharming U Fitness Center! Are you ready to experience this magical power? Come get the chance while it is still here!

Unit one(Let’s go to the fitness center!)
Scene 1 (Lola and Zoe are drinking coffee when it is afternoon tea time, and they are discussing an advertisement.)

L: Hey, good afternoon, Zoe! I heard an advertisement about a place that can make people attractive and also help them have better English comprehension.

Z: Yes! You are so lucky to meet me because I am one of the members who have access to this fitness center. Now I am achieving my fitness goal!

L: Oh? Great to hear that! What is your fitness goal?

Z: My goal is to work out and strengthen my biceps. See? My biceps! (Points to his arms). And I am glad that not only my biceps are getting stronger, but my English comprehension is getting better as well.

L: Wow, that sounds too good to be true! How did you make it happen? Tell me, I want to know the secret!

Z: Ok. First of all, you should attend a fitness center, such as the one I attend now. Maybe someday you can check out my fitness center.

L: Sure, I would like to visit it as soon as possible. Does it cost la lot?

Z: Pay-as-you-go, you know. But don’t worry, I think you can afford the membership fee, and you can try many different types of exercise machines. In addition, you are making a serious investment in yourself. Oh, and there is a special two week promotion going on right now. It’s a ten-day free trial!

L: Really? That’s wonderful! I can tell my friends; they will be pretty excited about this news! Let’s go there now!

Z: Wait, don’t you want to hear about the other secrets? (Zoe is chasing Lola)

L: Where are we going? Which direction?

Scene 2 (They are in the fitness center, and continue talking about the following secrets…)

Z: Hey, you are so action-oriented!

L: Hahaha, I just can’t wait! I want to be slim and beautiful and also polish my English comprehension. By the way, later you have to tell me how to improve my ability to understand English in a fitness center in detail.

Z: Of course, let me finish the following steps about how to achieve a goal to be as slim as you wish.

L: Um, I’m all ears.

Z: Take me as an example. I want to work out my biceps; therefore, I choose a biceps curl. There are many types of biceps curls, like the seated dumbbell biceps curl, the incline dumbbell biceps curl, and so on. They all have the similar functions, that is, to train your biceps.

L: Oh, I understand. Then you increase the amount of weight you lift, right?

Z: Yes! Exactly. Muscles get bored when the weights are usually the same.

L: How do you listen to English and do exercise at the same time? Is that possible?

Z: Yes, it’s possible. As you know, technology advances really quickly, so why not take advantage of it. See? (Zoe takes out her smartphone.) This smartphone can play videos, and you can also interact with it. Meanwhile, you can listen to it as many times as you want.

L: Right. It sounds interesting, and exercising will be more meaningful! Right now I want to work out my full body and burn calories by using a treadmill! And fortunately, I don’t have knee problems. If runners have knee problems, the type of exercise that I want to do will increase the damage to their knees.

Z: Oh, it seems that you do have great exercising concepts. OK, there are some things you should be aware of before using treadmills and other exercise machines.

L: I know that in order to prevent injury, we need to adjust the abdominal and lower back muscles. What do you call them?

Z: Core muscles or core musculature.

L: Thanks. Core muscles help your waist area deliver more twisting power whenever you need it. Strengthening your core muscles can help your spine as well, which improves your exercise efficiency.

Z: That’s right! Unfortunately, most people usually leave their core muscles out of balance.

L: That’s too bad. So let’s start with the treadmills now!

Z: Wait, before fighting over a treadmill, let me guide you how to measure your exercise intensity.

L: What’s exercise intensity? Is that important?

Z: Yes, it’s important. Exercise intensity refers to a range in which your heart rate should fall to ensure that you’re working at the proper intensity. You can adjust to a suitable intensity or increase your exercise intensity. In order to check if your heart rate falls within the proper range, just put your first two fingers on the thumb side of your wrist, below the palm of your hand, and feel your pulse!

L: Then I can count the number of beats in ten seconds and multiply by six! Yes! Let’s go!

Z: Right! Wait…. (Zoe is chasing Lola.)

健身英語第四單元補充資料2 Unit four supplementary materials

Unit four supplementary materials

Dumbbell workouts: Benefits and Safety tips

Benefits of Bicep Curls

Bicep Curls are actually one of the least beneficial work outs as you rarely do any real life lifting with the bicep, most is done with the triceps and legs. Biceps are mostly a muscle to attract attention and intimidate. Of course it will help with overall health and strength but is overworked by a lot of people strictly for its appearance.

Bicep Curl Safety Tips

There are not many things that can go wrong with the curl exercise. The biggest issue is when you try to lift too much weight you will compensate with your back and risk injury. Keep the weight to a manageable level so that you don’t cheat and use your back.

Source: http://www.mensgarage.com/fitness/exercises/how-to-do-free-weight-bicep-curls-with-proper-technique/

健身英語第四單元補充資料1 Unit four supplementary materials

Unit four supplementary materials

Dumbbell workouts for beginners

Workout Notes:

1.    Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.

2. Strict technique on all exercises. (see bicep exercises)
3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Bicep Workout
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	15-12-10
Alternate Dumbbell Curl (not alternate version shown)	3	10

 

Source: http://www.muscleandstrength.com/workouts/39-beginner-bicep-workout.html

健身英語第三單元補充資料2 Unit three supplementary materials

Unit three supplementary materials

Leg curl: Advantages and Disadvantages

Advantages of Using Leg Curls/Leg Extensions:

1. You can focus on the target muscles more selectively. When doing squats, you hit a lot of muscles at once and expend a lot of energy. With the leg curl or extension, you can target only the hamstrings or the quads, giving all your energy to that muscle group. This can be especially important for the hamstrings, which are often neglected.

2. You can work that target muscle more intensely. Because you are focusing more tightly on one muscle group, you can increase the intensity for it.

3. Leg curls/extensions are easier. Since you are using less muscle mass, the exercises are easier to do. They won't affect your whole body the way squats will. Squats will use up a lot of energy.

4. These two exercises are far easier to learn and are less technique-intensive than squats. Any beginning trainer can do leg curls or
extensions but not everybody can jump right in and do squats. Being easier, they are also useful for more advanced trainers in the later stages of a workout where you are already fatigued and squats may not be the safest exercise to do.

Disadvantages of Using the Leg Curl/Leg Extension:
1. They are isolation exercises. Because they only work one muscle group, they won't have as much of an effect on real-world strength. There aren't any movement you do in real life that are done in isolation, like the curl or extension movement, however you do squat-like movements all the time.

2. Being isolation exercises, they don't address the functions of the muscles as an integrated system the way squats do. This can lead to imbalances if you do only these movements exclusively.

3. Leg extensions can be harmful to your knees. The position of your legs in the exercise places a lot of torque on the connective tissue in the knee joints. Heavy leg curls, especially if you use momentum, can really mess your knees up. Back off on the weight and focus on the squeeze instead.

4. They normally require very specialized machines. These machines aren't normally cheap! You can, however, improvise both of these exercises using dumbbells.

Source: http://www.fitstep.com/Library/Questions/Questions/Exercisetech/leg-extensions-leg-curls-advantages-squats.htm