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Exercise has a number of effects that benefit the heart and circulation. These benefits include improving cholesterol and fat levels, reducing inflammation in the arteries, helping weightless programs, and helping to keep blood vessels flexible and open. Studies continue to show that physical activity and avoiding high-fat foods are the two most successful means of reaching and maintaining heart-healthy levels of fitness and weight.

The American Heart Association recommends that individuals perform moderately-intense exercise for [ア; 30 minutes/at/days/least/most/on]of the week. This recommendation supports similar-exercise guidelines issued by the Centers for Disease Control and Prevention, and the American College of Sports Medicine.

People who maintain an active lifestyle have a 45% lower risk of developing heart disease than (    イ    ) sedentary people. Experts have been attempting to define [ウ; exercise/how/is/much/needed/to]produce heart benefits. Beneficial changes in cholesterol and lipid levels occur even when people performed low amounts of moderate-or high-intensity exercise, such as walking or jogging 12 miles a week. However, [工; exercise/is/intense/more/required/to] significantly change cholesterol levels. An example of this kind of intense program would be jogging about 20 miles a week. Benefits occur even with very modest weight loss, suggesting that overweight people who have trouble losing pounds can still achieve considerable heart benefits by exercising.

Some studies suggest that for the greatest heart protection, it is (    オ    ) the duration of a single exercise session that counts but the total weekly amount of energy expended.

Resistance training has also been associated with heart protection. It may offer a complementary benefit to aerobics. If you have heart disease or risk factors for heart disease, check with your doctor before starting resistance training.

Regular exercise helps keep arteries elastic, even in older people. This (    カ    ), ensures good blood flow and normal blood pressure. Sedentary people have a 35% greater risk of developing high blood pressure than physically active people (    キ    ).

It should be noted that (    ク    )-intensity exercise may not lower blood pressure as effectively as (    ケ    )-intensity exercise. In one study, moderate exercise (jogging 2 miles a day) controlled high blood pressure so well that more than half the patients who ( コ; be ) taking drugs for the condition were able to discontinue their medication.

Experts recommend at least 30 minutes of exercise on most－if not all－days. Studies show that yoga and tai chi, an ancient Chinese exercise involving slow, relaxing movements, may lower blood pressure almost as well as moderate- intensity aerobic exercises.

Anyone (    サ    ) existing high blood pressure should discuss an exercise program with their doctor. Before starting to exercise, people with moderate-to- severe high blood pressure should lower their blood pressure, and be able to control it (    シ    ) medications. Everyone, especially people (    ス    ) high blood pressure, should breathe as normally as possible through each exercise. Holding the breath increases blood pressure.

Traditionally, heart failure patients have been discouraged from exercising. Now, exercise performed (    セ    ) medical supervision is proving to be helpful for select patients with stable heart failure.

Progressive resistance training may be particularly useful for heart failure patients, since it strengthens muscles, which commonly weaken in this disorder. Simply performing daily handgrip exercises can improve blood flow through the arteries.

Experts warn, (    ソ    ), that exercise is not appropriate for all heart failure patients.

【Adapted from “Exercise's Effects on the Heart”, The new York Times, June25,2012】

• inflammation 炎症
• arteries 動脈
• sedentary 座っている
• lipid 脂質

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