Task 1
In this chapter, it mainly records my 2-week lifestyle.在这一章中，它主要记录了我2周的生活方式。
First Week第一周
February 27, 2017 Monday017年2月27日周一
今天我一共吃了4顿饭。我早餐吃了法式吐司加奶酪和中熟鸡蛋，一杯300毫升牛奶。午餐我吃了蘑菇披萨和一杯果汁。我吃了两碗米饭，一些猪肉，蔬菜，辣椒酱和一碗鸡蛋汤。辣椒酱主要含有胡椒、盐、豆豉，因为我在中国的时候喜欢吃辣的食物，所以通常我吃米饭的时候，会伴随着辣椒酱，当然，我知道吃太多的辣椒酱对我的健康不好，但我年轻时形成的习惯也很难改掉。11点左右，我吃了一些小吃，包括薯片、士力架等。今天我喝了500毫升水，300毫升牛奶，一杯果汁，一瓶可乐，一碗鸡蛋汤。今天我周围抽了10支烟，没有喝酒。我今天没有锻炼。晚上，我12点睡觉，我用了大约半个小时的时间睡得很深。今天我没有特别的感觉，也没有特别的快乐或悲伤。今天，我和同学们玩了大约两个小时的电脑游戏。我玩的游戏叫联赛传奇，这个游戏强调团队合作，它很受世界各地的年轻人欢迎，玩这个游戏每次花费大约45分钟到一个小时，我经常与我的四个同学合作组成一个团队，这帮助我与他们有着密切的关系。Today, I had a total of 4 meals. I ate French toast with cheese and medium-done eggs for breakfast, a cup of 300 ml of milk. I ate mushrooms pizza and a glass of juice for lunch. I had two bowls of rice, some pork, vegetables, chili sauce and a bowl of egg soup. Chili sauce mainly contains pepper, salt, tempeh, because I liked eating spicy food when I was in China, so usually when I eat rice, it will be accompanied by chili sauce, of course, I know that eating too much chili sauce is not good for my health, but the habit formed when I was young is also difficult to be gotten rid of. Around 11 o'clock, I ate some snacks, including potato chips, SNICKERS, and so on. Today I drank about 500 milliliters of water, about 300 milliliters of milk, and a cup of juice, a bottle of cola, and a bowl of egg soup. Today, I smoke 10 cigarettes around, I did not drink wine. I did not take exercise today. At night, I slept at 12 o'clock, I used about half an hour to have a deep sleep. Today I have no special feelings, neither did I feel particularly happy or sad. Today, I played computer games with my classmates for about two hours. I played the game named League-legends, this game emphasizes teamwork, it is very popular with young people around the world, playing the game each time cost about 45 minutes to an hour, I often cooperated with my four classmates to form a team, which helped me to have a close relationship with them.
February 28, 2017 Tuesday2017年2月28日周二
今天我吃了4顿饭。早上，我吃了方便面，午餐还吃了蘑菇披萨和一杯果汁。蘑菇披萨含有很多培根，我非常喜欢吃肉，我几乎每顿饭都喜欢吃肉，所以虽然这是当地的特色菜，作为一个外国人，我也非常喜欢。我晚餐吃了中国菜，包括两碗米饭、一些牛肉、蔬菜、辣椒酱等等。11点左右，我吃了一些小吃，包括薯片、士力架、饼干等。每天晚上睡觉前，我总是觉得饿，所以我经常吃一些零食，我有这个习惯好几年了。今天我喝了500毫升水，一杯果汁和一瓶可乐。今天，我吃过午饭和晚饭，玩过电脑游戏，周围抽了10支烟。我今天没有喝酒，也没有做什么特别的运动。我早上一点睡觉，大约5分钟，我睡得很深。今天是个平平淡淡的日子，没有什么惊喜，也没有什么担心。睡觉前，我还和同学玩了半个小时左右的电脑游戏，这使我们的关系很好。然而，今天我们输了两场比赛，这让我很懊恼。
oday, I had 4 meals. In the morning, I ate instant noodles, I still ate mushroom pizza and a glass of juice for lunch. The mushroom pizza contains a lot of bacon, and I am very fond of eating meat, I like eating meat almost every meal, so although this is a local specialty food, as a foreigner, I also likes it very much. I had Chinese food for my dinner, including two bowls of rice, some beef, vegetables, chili sauce and so on. Around 11 o'clock, I ate some snacks, including potato chips, SNICKERS, biscuits and so on. Every night before going to sleep, I always felt hungry, so I often ate some snacks, I have this habit for several years. Today I drunk about 500 milliliters of water, a cup of juice and a bottle of cola. Today, I smoke 10 cigarettes around after I having lunch and supper, and when I played computer games. I did not drink wine, I still had no special exercise today. I sleep at one o' in the morning, about 5 minutes, I had a deep sleep. Today was a plain day, there was no surprise, no worry. Before going to bed, I also played computer games with my classmates for a half hour or so, which made us have a good relationship. However, today we lost two games, which made me chagrin.
March 1, 2017 Wednesday2017年3月1日星期三T
The whole day, I have a bad appetite. I had instant noodles for my breakfast. Instant noodles are a kind of pasta that can be cooked with hot water in a short period of time. My favorite are Korean instant noodles, which are spicy and salty, and coupled with delicious kimchi. Instant noodles are rich in food additives, which are not very good for health, so I usually eat instant noodles only when I am busy. At noon, I ate meat, salad and sausage. These are what the local people of Switzerland eat usually, many of my Chinese friends do not like them, and I prefer them, because there is enough meat, and Switzerland's sausage has a unique flavor. I ate cheese hot pot, barbecue sausage, rice, eggs for supper. I have never heard of cheese hot pot before I came to Switzerland, after the introduction by my local friends, I tried it and liked it. My friends said that it was difficult to be digested, so I drunk a little red wine, I heard that this helped to digest, Around 11 o'clock, I ate some snacks, including potato chips, SNICKERS, biscuits and so on. Today, I drank about 300 milliliters of water and two bottles of cola. Today, I smoke 10 cigarettes around, drunk two cups of red wine. Today, I was invited to a friend’s house. This is my only Swiss friend, because he was very fond of Chinese culture and I have had a lot of exchanges with him about it, so I was more familiar with him. Today, he specially invited me to his house. We rode for about a total of about 10 km, because I have not ridden for a long time, coupled with a long uphill on the road, I felt some fatigue. After coming back home, I did not play computer games with my friends. At night, I slept at 12 o'clock, after about 5 minutes, I had a good sleep. Today, I spent a happy time with my friends, we shared a lot of topics, including: computer games, study, travel, etc., he gave me a lot of advice on study and life in Switzerland, I was so happy to make good friends in Switzerland.
March 2, 2017 Thursday
Today's breakfast was French toast with cheese and medium-done eggs, a cup of milk. My lunch include meat, salad and sausage, juice. I ate Chinese food, two bowls of rice, some pork, vegetables, chili sauce and so on for supper. Around 11 o'clock, I ate some snacks, including potato chips, SNICKERS, and so on. Today I drank about 500 milliliters of water, about 300 milliliters of milk, and a cup of juice. Today, I smoke 10 cigarettes around, there was no drinking, no special exercise today, I slept at one o'clock in the morning, about half an hour, I slept well. Today I fell asleep later than the usual, and the quality of sleep at night seemed to be not very good, I waked up halfway for two times. Today was an ordinary day without surprise. At night, I played computer games with my classmates for about three hours, and I have a more and more close relationship with my classmates. Today, may be playing the game too long, I felt that my neck was stiff, which made me dizzy, then I decided to reduce the time of playing computer game tomorrow.
March 3, 2017 Friday
This morning, I ate bread, French fries, drunk a cup of milk. At noon, I ate meat, salad and sausage, drunk a cup of juice. I have the same lunch for three consecutive days, because I really liked the taste, and such a lunch with enough meat was in line with my eating habits. I had supper in a restaurant with my classmates. We eat chose cheese hot pot, barbecue sausage, rice, eggs and so on, the dinner lasted more than two hours, and we chatted very happy. As I felt hungry, I ate instant noodles at around 11:00 PM. Today I drank about 500 milliliters of water, about 300 milliliters of milk, and a cup of juice. I smoke about 15 cigarettes. Today, at dinner, I smoked while chatting with my friends, so I smoke more than 5 cigarettes than usual, which made me feel a bit itchy in my throat. I drunk a bottle of beer, there was no special exercise today. I went to bed at one o'clock in the morning, about half an hour later, I slept deeply. I did not sleep well tonight, I spent much time to fall asleep, and I have an unhappy dream, I woke up several times. It might be playing too much computer games that made my spirit not very relaxed. Tonight, I talked with my parents online for an hour about my study and life in Switzerland, my parents’ concern made me feel very happy.
March 4, 2017 Saturday
Today is Saturday, three of my Chinese friends and a local Swiss friend, my classmates and I went camping in the Alps. We ate bread, milk and eggs as breakfast. We ate hamburgers, barbecue, apples at noon. At night, I ate barbecue, hamburgers, two bananas. Usually I rarely eat fruit, today because of camping, I ate more fruit, but it was easy to be hungry after eating fruit. Today I drank about 300 milliliters of water, about 300 milliliters of milk, and 2 bottles of cola. Today, because of hiking, I was more tired and I was sweating more, which consumed a lot of water, I drank a bottle of Coke, I generally liked to drink cola when I took exercise, because the taste was better and it also helped to cool. Today, I smoked 10 cigarettes, drank 4 bottles of beer. Because there were many friends today, I felt very happy, so I drunk more beer, and I felt dizzy. I hiked for 5 hours and felt tired. At 10 o'clock, I slept in the camping place, I sleep well. I was feeling very tired the whole day in camping, but I was very happy. The Swiss environment is very good, there is a lot of beautiful scenery, my friends and I were also very happy, we have many interesting topics discussed.
March 5, 2017 Sunday
Today is Sunday. The main activity was still camping. We walked from the camp last night to the bus station, there was about 15 km or so, I carried about 10 kg of goods and food, and the mountain road was rugged, I felt really very hard, and my legs were very sore, my back was unable to straight up. In the morning, I ate apples and bread as breakfast. At noon, I ate hamburgers, barbecue, an apple. When I came back home, I had 2 bowls of rice, some pork, vegetables, chili sauce and so on. Today I drank about 300 milliliters of water and three bottles of cola. I do not like to drink boiled water when I take exercise, I prefer to drink cola. I drunk two cans today and my stomach very bulged. Today, I smoked 10 cigarettes around, drank 2 bottles of beer, hiked for about five hours today, it was more hard and I went to bed at 10 o'clock, quickly I fell asleep. Today seemed to be more tired, but I was happy, two days of travel helped me to be more intimate with my classmates.
Second week
March 6, 2017 Monday
When I got up this morning, my legs were very painful, this was because of a lack of exercise in my daily life. Today's breakfast was French toast with cheese and medium-done eggs, a cup of milk. My lunch included meat, salad and sausage, juice. In the camping last weekend, I did not eat much meat, and I ate more fruit, so today I ate more Sausage than usual. My dinner was Chinese food, 2 bowls of rice, some pork, vegetables, chili sauce and so on. Today I drank about 500 milliliters of water, about 300 milliliters of milk, and 1 cup of juice. Today, I smoke 10 cigarettes, I did not drink wine. I was a little tired for camping yesterday, so there was no exercise today. At night I slept at 12 o'clock, after 5 minutes, I slept deeply. There was no special surprise today, but I felt good after camping yesterday, At night before going to bed, I had video chat with my parents, I told them something about the camping, my parents encouraged me to work hard and make more friends. I can go to school in Switzerland and adapt to the local life, which largely rely on my parents, I am very grateful for their support. Before coming to Switzerland, I failed to have such a good relationship with my parents, and we are more close now. Maybe when I left home, I have come to understand the support from my parents.
March 7, 2017 Tuesday
This morning, I ate bread and fries, a cup of milk. My lunch was mushroom pizza, juice. I ate Chinese food, 2 bowls of rice, some chicken, vegetables, chili sauce as my supper. Today I drank about 500 milliliters of water, about 300 milliliters of milk, a cup of juice and a bottle of cola. Today, I smoke 10 cigarettes and I did not drink wine. This afternoon, I rode bicycle with my classmates for an hour, I did not feel tired. At night, after a bath, I played computer games with friends for two hours. I slept at 12:30, about 5 minutes, I slept well. Today, I had a good mental state, the appetite seemed to be good. Taking exercise, playing computer games, learning with friends made me very happy. When I came to study in Switzerland alone, at the beginning, I failed to adapt to the environment, the pressure of learning and life made me feel hard, after making these friends, I really relaxed and I began to focus on learning and adapt to local life.
March 8, 2017 Wednesday
Today, I ate instant noodles as my breakfast. At noon, I ate meat, salad, fruit juice. My dinner was still eating Chinese food, including 2 bowls of rice, some beef, vegetables, chili sauce. Around 11 o'clock, I ate some snacks, including potato chips, biscuits. Today I drunk about 500 milliliters of water, and a cup of juice and a bottle of cola. Today, I smoke 10 cigarettes around and I did not drunk wine. There was no special exercise today, today was a dull day, no surprise, no worry. At night, before going to bed, I still played computer games with my friends for two and a half hours. I sleep at 1 o’clock in the morning, after about 5 minutes, I fell asleep. It might be playing a long time of computer games and slept late, my sleep quality was not very good, at more than 3 o'clock in the morning, I woke up, and it was difficult to fall asleep again, at 5 o'clock, I once again fell asleep. I almost went to school late because of getting up late.
March 9, 2017 Thursday
Today, my breakfast was bread and chips, a cup of milk. My lunch was meat, salad, juice. I had mushrooms pizza, a glass of juice as supper. As I ate less tonight, I soon felt hungry. I ate some snacks at about 11 o'clock, including potato chips, snickers, apples and so on. Today I drank about 500 milliliters of water, about 300 milliliters of milk and a cup of juice. Today, I smoke 10 cigarettes around, I did not drink wine, I did not take special exercise today. Today is a plain day, no surprise, no worry. At night, before going to bed, I played computer games with friends for a half hour or so. At 12:30, I went to bed, about 5 minutes later, I slept deeply.
March 10, 2017 Friday
Today, in the morning, I ate bread and eggs, a cup of milk. At noon, I ate mushrooms pizza, a glass of juice. My dinner was Chinese food: two bowls of rice, some beef, vegetables, chili sauce. I ate some snacks at about 11 o'clock, including potato chips, snickers, apples and so on. Today I drank about 500 milliliters of water, about 300 milliliters of milk and a cup of juice. Today, I had 10 cigarettes, no drink, and no special exercise today. It was a weekend, I and friends talked about a plan to go camping on weekends. My Chinese classmates felt that the last camping was very fun and we enjoyed a nice natural scenery last time. My Swiss friend suggested that he knew another good place for camping and the scenery was so beautiful. Then everyone decided to go camping again this weekend. If there was my classmate who suggest, I generally would not go out and I would rather stayed at home. Tonight, I had a phone call with my parents to introduce some about my life and study to them. My parents asked me to pay attention to safety when camping. At night, before going to bed, I still play computer games with friends for a half an hour. As I have to o get up early the next day, at 11:30, I went be bed, about 15 minutes later, I slept well.
March 11, 2017 Saturday
Today is Saturday, I and my friends went camping in the Alps. We ate bread, milk in the morning. At noon, we ate some hamburgers, an apple. We had hamburgers, barbecue, bananas at night. Today I drank about 800 milliliters of water, about 300 milliliters of milk, and two bottles of cola. Today, I smoked 10 cigarettes, drank 4 bottles of beer. I hiked for about three hours today, drew a boat for 2 hours. This is my first rowing, I felt very novel, and I found that there is really good environmental protection by Swiss, the water is very clear, it is worth of learning by our Chinese people. Water pollution is more serious in my home, it is difficult to see such a clear river, environmental pollution has brought many hazards to human health, hoping that in the future, the Chinese government can realize the importance of environmental protection. At 10 o'clock, in the camping place, I slept well. One day of camping made me feel very tired but very pleasant, and I had a good time with my friends.
March 12, 2017 Sunday
Today is Sunday. Compared with the last time, there was not so sore in my legs, but because of rowing for two hours, causing that I felt very sore in my upper arms, which may also be because I usually seldom exercise my upper arms. In the morning, I ate apples and bread in camping place. At noon, I ate hamburgers, barbecue, an apple. When I came home at night, I just had mushroom pizza and a glass of juice. Today I drank about 800 milliliters of water and two bottles of cola. I smoked 10 cigarettes or so, drank two bottles of beer. I hiked for about 6 hours today, it was more hard for me, so I went to bed at 10 o'clock and soon fell asleep, and today I just felt a little tired and I felt pretty good. It was really fun to be camping with my classmates. Through two times of camping, I and my partners were very happy, although we are tired, it helped to exercise my body, and we appreciated the beautiful scenery of Switzerland, so we decided to carry out similar camping later.
Task 2
1.0 Introduction
This report is from four aspects: what food I eat, how much liquid I drink, how much exercise I take, and my interpersonal communication to analyze my past habits that can affect my health in my life style. Through the use of relevant literatures and research results to carry out an in-depth discussion on how to drink and take exercise properly in the daily life, then the author will be based on the results of the discussion to propose recommendations on how to improve the habits of drinking and taking exercise.
2.0 Problems in my life style
2.1 Drinking liquid
In my daily life, most of the time I drink water every day, including a cup of 500 ml of boiled water, a bottle of about 300 ml of cola, and a cup of about 300 ml of milk. Milk is usually drunk when I have breakfast, I drink boiled water when I am at home, and usually when I feel thirsty, I have no consciousness that how much water I should drink every day. When I am not at home and feel thirsty, I will choose to drink Coca-Cola, I have this habit of drinking cola every day for 2-3 years, I know that cola is not very good for my health (Kolesnikov, 2017), but I like the taste of cola.
2.2 Taking exercise
In my daily life, I seldom take exercise. Usually, every weekend I went out for camping with friends. If there is no camping organized, I rarely exercise alone in weekend. And from Monday to Friday, I still take less exercise. The way I exercise is mainly camping, while hiking to enjoy the natural scenery, I rarely take other forms of exercise, such as: football, basketball, etc., occasionally I ride a bike. All in all, currently, I spend less time and effort on taking exercise, although I am still healthy, my weight seems to be increasing, and if I take more intense exercise such as: basketball, football, then I might fail to insist for a long time, thus it is necessary to strengthen the exercise in the future.
2.3 Interpersonal communication
In terms of interpersonal communication, at present my problem is that first, my current circle of friends is relatively narrow, usually I communicate with a few acquaintances, and most of them are Chinese people, I have few new friends and local friends. Second, I spend too much time on the network, which is not conducive to improving my interpersonal skills, I should be more active in participating in outdoor activities and face to face communication with other people (Li and Sun, 2017).
2.4 Eating
In daily life, I am not very picky about food, I can eat Western and Eastern food, and I can eat the Swiss local food. But I have some preferences, such as: I prefer meat, and I eat relatively little vegetables and fruits. In addition, I prefer high salt and high spicy food, especially chili sauce, which may be related to my diet in China. From the point of view of food balance, I should eat 1/4 kilo of vegetables and a half kilo of fruit every day (Kent, 1997), I certainly did not meet this standard, I like eating meat and I do not like eating vegetables and fruits, which may lead to a lack of enough vitamin and fiber intake caused by constipation and other health problems. Excessive consumption of meat may cause excessive fat intake to cause obesity (Grosvenor and Smolin, 2006). In addition, preference for high salt and high spicy food also has adverse effects on physical health, especially on kidneys (Wolters and Steel, 2016). Also it needs to be mentioned that I like to eat some snacks before going to bed, these snacks are puffed food with high calorie, and eating snacks before going to bed may lead to that a lot of fat stored in my body to cause weight increase and other body disease. These bad eating habits need to be improved.
3.0 Discussion
3.1 Drinking properly
People can not live without water. If there is no food, a person can survive for 3 weeks; without water, he can only survive for 3 days. This shows that water is very important for human body. Water is the material contented most in a human body, accounting for about 60% to 70% of adult weight, most of the material of blood is water, human muscles, lungs, brain, other tissues and organs also contain a lot of water. At the same time water in the human body is responsible for other important physiological functions, including as a good solvent involved in the transport of minerals, sugar, amino acids and other nutrients in human body, participating in body temperature regulation and so on. The above description shows that water is very important for the health of a person, by drinking water, eating food, these two ways to get the necessary water (Gunnars, 2017). Healthy lifestyle should include the right to drink water, the right to drink water specifically includes three aspects of the content, first is the amount of water drunk, drinking too much or too less is adverse for health. The authoritative data show that adults who live in mild climatic conditions should drink at least 2000 ml of water per day (Halperin, 2017). When people have a large amount of activity, the amount of water lost in the body increases, and the amount of water drunk should be increased. Second, considering from the type of water, people drink in daily life includes drinks, including plain boiled water, tea, beverage and so on. Beverage can not be drunk as water, because most beverages contain sugar, which can cause excessive energy intake; drink plenty of beverage can damage teeth and increase the risk of obesity, diabetes, heart disease and other chronic diseases (Kolesnikov, 2017). While boiled water is the best drink in everyday life. Boiled water can promote the body's metabolism, increase blood hemoglobin content, enhance immune function, improve the body's resistance to disease, become the drinking water that is most in line with the needs of the human body Melvin, Dawn and Eric, 2012; Gunnars, 2017). Finally, the frequency of drinking water, people have always thought that when they are thirsty, they need to drink water. In fact, when people are thirsty, their body is in a state of lack of water, this time although drinking water can supply for the water lost, but it is not the best time to drink water, and it is often easy to drink a lot of water at one time to increase gastrointestinal burden, diluting gastric juice and affecting digestion. Drinking time should be allocated at any time of the day, the principle is drinking a little for many times, the amount of drinking is about 200 ml each time (Halperin, 2017).
3.2 Taking exercise properly
A healthy lifestyle should include taking proper exercise. However, it is worth noting that taking exercise should be in accordance with scientific principles and follow appropriate, moderate, timely, perse and regular manners (Melvin, Dawn and Eric, 2012; Joseph and Finch, 2017). Scientific exercise includes the following aspects: first to choose a fitness item, it should first consider what is needed for my body, according to my own needs to choose an appropriate exercise, weight loss needs aerobic exercise, and to enhance muscle strength needs anaerobic exercise (Michael, 1997). Second, I should also take into account my age. Young people should choose aerobic exercise to improve heart, lung tolerance and control weight. In addition, they should also choose some exercise to enhance muscle strength, such as push-ups, squatting, basketball, tennis, football, badminton, table tennis and so on (Bean, 2014). It is important to note that only a comprehensive and perse exercise can help to improve the level of physical and mental health. Long engaging in a single fitness exercise brings poor fitness effect , and it is also likely to cause sports injuries arising from excessive use of a certain part of body, such as tennis elbow, golf elbow, periostitis and so on (Joseph and Finch, 2017). Finally, usually, taking exercise 3-4 times a week is appropriate, if the physical quality is good, the amount of exercise is not too much, I can take exercise every day, in addition to my own circumstances to adjust the amount of exercise. Healthy people can be based on the heart rate in movement to control exercise intensity, that is, the maximum heart rate = 220 – age (Robergs and Landwehr, 2002).
4.0 Recommendation
4.1 On drinking
It can be seen from the above analysis that I have some problems in drinking water. I will take the following measures to correct my habits of drinking water. First of all, I will drink the total amount of water of 2000 ml or so daily (Halperin, 2017), I will use a 500 ml cup as my usual tool of drinking water, and I will use this cup to drink four cups of water a day. Then, I used to drink too much Coke, which is detrimental to my health, I will reduce the frequency of drinking cola, and I will drink at most a bottle a week, and I will mainly drink boiled water, in a few cases, if it is not convenient to get boiled water, I will drink pure water or mineral water. Finally, I will follow the principle of drinking water less and drink repeatedly, I will not drink water wait until I feel thirsty. Probably every 2-3 hours, I will drink water of 200 ml each time. Finally, if it is very hot, or I have taken a lot of exercise, I should also in a timely manner to increase the amount of drinking water, the increased amount should be based on the temperature of the day and the exercise taken according to ensure that my body will get timely supplement of water.
4.2 On taking exercise
It can be seen from the above analysis that I have some problems in taking exercise. In future, I will make the following changes in terms of exercise. First of all, increasing the frequency and amount of taking exercise, of course, the rate of increase will be determined based on my physical condition, at the beginning, it will be 2 times a week, then it will be increased to 3 times a week. If there is no discomfort, I will continue to increase the frequency of taking exercise. Then, my muscle strength is insufficient, causing that I am a little hunchbacked when I walk, and when I am sitting in front of the computer for a long time, I will feel a bit of acid in my neck, so I should take some anaerobic exercise, including: sit-ups, sprints and practice with fitness equipment. In the case of conditions permit, I hope to ask a fitness coach to guide my exercise, so as to ensure that my muscles can get the right exercise. Once again, My aerobic exercise taken in the past is mainly hiking, I also should increase other sports projects, including football, basketball, bicycles, etc., so that there will be more comprehensive exercise to improve my healthy conditions and avoid the injury caused by a single exercise for my body, and being engaged in football, basketball and other group exercise will help me to make new friends and improve team awareness.
5.0 Conclusion
This report mainly analyzes the bad habits in my life style from four aspects: the way of eating, the way of drinking, the exercise taken, and the way of interpersonal communication. Then it discusses how to drink and take exercise properly in everyday life, including: how much liquid should be drunk within a day, how to determine the frequency of drinking water, how to determine the appropriate fitness items, how to determine the amount of exercise and frequency, and so on. Finally, the author is based on the results of the discussion to recommend on how to drink water and take exercise properly.
References
Bean, A. (2014). Food for fitness: how to eat for maximum performance. London: Bloomsbury.
Grosvenor, M. B. and Smolin, L. A. (2006). Nutrition: everyday choices. Hoboken, NJ: John Wiley, cop.
Gunnars, K. (2017). How Much Water Should You Drink Per Day? Available from: https://authoritynutrition.com/how-much-water-should-you-drink-per-day/ (accessed on March 12, 2017).
Halperin, K. (2011). Water: How much should I drink? Available from: http://www.keithhalperin.com/docs/Water.pdf (accessed on March 12, 2017).
Joseph, C. & Finch, C. F. (2017). Sports injuries reference module in biomedical sciences. International Encyclopedia of Public Health, 79-86.
Kent, M. (1997). Food and fitness: a dictionary of diet and exercise. Oxford: Oxford University Press.
Kolesnikov, V. (2017). Health risks of cola. Available from: http://beveragesandhealth.com/health-risks-of-cola/(accessed on March 12, 2017).
Melvin, W. H., Dawn, E. A. & Eric, R.S.(2012). Nutrition for health, fitness, & sport. New York: McGraw-Hill Irwin.
Robergs, R. A. & Landwehr, R. (2002). The surprising history of the “HRmax=220-age” equation. An International Electronic Journal, 5, 2-10.
Wolters, E. A. & Steel, B. S. (2016). Sustainable futures: healthy lifestyles, obesity, and access to food in U.S. counties 2012. Agriculture and Agricultural Science Procedia, 8, 73-80.