阅读下面材料，在空白处填入适当的内容（1个单词）或括号内单词的正确形式．Hikingandfast-pacedwalkingaregreatways（61）___（lose）weightandtoimprovecardiovascularfitness．Getoutin（62）___sunshin

　　阅读下面材料，在空白处填入适当的内容（ 1个单词）或括号内单词的正确形式．

　　Hiking and fast-paced walking are great ways （61）___（lose） weight and to improve cardiovascular fitness．Get out in （62）___sunshine and quicken the pace．

　　Start with 10minutes and gradually increase your time．Make your （63）___（day） goal 30minutes of fast-paced walking．Walk （64）___your normal walking pace for five minutes before picking up speed．This gets your breathing and heart rate up before starting an aerobic walking workout．After your workout，take five minutes to gradually return to your normal walking pace．This （65）___（allow） your heart rate and blood pressure to stabilize．

　　It usually takes （66）___（long） to go hiking than fast-paced walking．Each step you take in Hiking requires （67）___（watch）．Don't race against others，but you can gradually pick up speed as you familiarize （68）___ with the trail．The challenge of hillside fields will cause your heart rate to increase．Take your time．（69）___your uphill climb gets difficult and you're breathing hard，stop and enjoy the views．Hiking alone is never a good idea．Take a friend，a （70）___（rely） adult and your cellphone．