Setting a new personal max is a great way to chart your progress toward your fitness goals.

【小题1】One useful step is to improve VO: max(最大摄氧量), which is a measure of w much oxygen your body can take in and use during exercise. The more oxygen your body can put to use while you work out, the better your performance will be, whether you’re running a long-distance race or playing a sport like tennis or soccer.

【小题2】The first is to build up your aerobic(有氧)base,which is achieved by doing a lot of lower-intensity(低强度)aerobic work. In running,that would mean a lot of long, slow miles, with the goal of building up your distance over time.Doing this increases your overall aerobic capacity(容量)which in turn will help your body be much better at taking in and using oxygen.

Exercise physiologist and Ironman coach Alan Couzens is rich in his experience working with athletes.【小题3】In it he claims that the largest gains in VO₂max tend to come when their training plan includes a lot of lower-intensity aerobic work.

In addition to these long,slow miles, you’ll want to add to some more traditional“VO₂ max”workouts, which feature short bursts of high-intensity work at 90-95% of your maximum heart rate.【小题4】

However,although it can be attractive (and feel good) to push yourself every time you exercise，high-intensity intervals(间歇)should only contain a small percentage of your overall workout routine. 【小题5】 As Jason Fitzgerald wrote for Outside Magazine, you should avoid long-time work at a VO₂ max level, as it is tough on the body.Instead,he advises,“Save most of these intense, specific workouts for the final step of training when you’re sharpening for a race.”

Since you are applying for a visa for a short-term study in the USA, here are a few steps you should take to ensure you can do it smoothly.

You can apply for it if you

●do a short course of study in the USA, such as an English language course or a training course.

●do a short period of research as part of a degree course in the USA.

You must prove that you

●have been offered a place on a course in the USA at an accepted place of study.

●have enough money to support yourself without working or help from public funds.

●can pay for your return or onward journey.

●have permission from your parents or guardian to study in the USA if you are under 18.

You must provide

●proof of the course you're studying, for example, a letter of acceptance from the educational institution — an official headed paper; stating the course's name, duration and cost (including accommodation).

●a current passport or other valid travel identification.

●evidence that you can support yourself during your trip, for example, bank statements or payslips for the last 6 months.

●details of where you intend to stay and your travel plans.

●contact details for at least one parent or guardian in your home country if you’re under 18 years old.

You must

●apply online for a short-term study visa.

●have your fingerprints and photograph taken at a visa application centre as part of your application.

●pay £97 for a 6-month visa or £186 for an 11-month visa.

You may

●be allowed to stay an extra 30 days if your total stay in the USA is no more than 6 months.

How to apply for high school scholarships

Here’s a step-by step guide to applying for scholarships as a high school student.

Make a list. Whether you’re a high school junior or senior, the first step to earning col-legs scholarships is making a list of available opportunities. Research scholarship opportunities, and make a list of those you’re suitable for. 【小题1】 So you know which scholarship you need to apply for first.

Prepare your materials. Some scholarship applications only require basic information. But others include lots of paperwork. 【小题2】 you should gather all your materials ahead of time so you do’t have to waste time looking for documentation. You might not know what each application needs before you start, but there are some good basics materials to have on hand, for example, transcripts (成绩单), community service hours, recommendation letters and so on. 【小题3】 .

Fill out the applications. You’ll spend much time filling out your name, date of birth, and contact information. 【小题4】 , it can easily overlook stall errors and wrong spelling so make sure to double check everything before you hand in it. You don’t want your application to be rejected just because you forgot a page of your transcripts or left a form field blank.

【小题5】 . I you’ve thought ahead and applied for a bunch of scholarships during your junior year, you may think it’s time to sit back and relax. However, there are plenty of scholar-ships that are only available to graduating high school seniors, so you can’t be finished quite yet. Remember that there are many awards for college students, so keep looking every year.