1 . When it comes to lowering blood pressure, studies have typically shown that aerobic (有氧的) exercises are best. Recent research suggests another type of physical activity is worth including as an effective tool to prevent and treat high blood pressure.

Exercises that engage muscles without movement, such as wall squats and planks, may be best for lowering blood pressure, according to a large study published in July, 2023 in the British Journal of Sports Medicine.

This type of training is known as isometric exercise, according to the Mayo Clinic. Isometric muscle action happens when muscles contract but do not visibly change length, and the joints involved don’t move, facilitating stability of the body. Isometric exercises can be done with weights or without, just relying on the body’s own weight.

“These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of high blood pressure,” said study coauthor Dr. Jamie O’Driscoll in a news release.

The researchers looked into randomized controlled trials that had reported the effects of exercise interventions, lasting two or more weeks, on blood pressure between 1990 and February 2023. From a review of 270 trials with 15,827 participants, the researchers found that among HIIT (high intensity interval training), isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two, isometric exercise led to the greatest reductions in blood pressure.

It’s also important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure. These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and ensuring that you continue to take any prescribed medication.

More research is needed to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training, the authors said.

3 . 听下面一段较长对话，回答以下小题。

4 . Despite what most people might think, you really don’t need much time to work out. In fact, even ten to twenty minutes of challenging exercise a few times a week is enough to burn fat, build muscle, boost strength, and contribute to a healthy, active lifestyle.     1    

But sometimes, the resistance isn’t really about the actual time the workout takes. It’s about the energy it takes to get ready for it. Maybe your stress levels are over the top, or your energy levels have been so low that you keep talking yourself out of a workout. Or maybe you just don’t want to get all sweaty and have to take a shower afterward.     2     In such fast-paced life, we’re all struggling. But when it comes to exercise, being healthy and fit isn’t as black and white as the fitness world tries to make it seem.     3     Doing something is always better than nothing when it comes to movement. Micro workouts, like getting out for a fifteen-minute walk instead of doing the strength training workout, are significantly better than doing nothing at all.

    4     They are time-saving, since they can be done in seconds or in as little time as 15-20 minutes. They require minimum space and equipment. Many can be done at home, in the park, or even while waiting in the checkout line. They are also money-saving as these can be done without a gym membership, coach, trainer, or class instructor.

So in order to maintain a healthy lifestyle, make time to move.     5     If all the movements like push-ups and pull-ups add up, you will still get many of the same benefits of a longer, harder workout.

5 . Today, many people are turning to social media for their fitness routines, with TikTok, one of the most popular platforms. Indeed, its fitness category has some 300 billion views. But are the posted works, exercises and challenges really safe and effective?

While fitness influencers can encourage people to become more physically active, which is a positive, the quality and accuracy of their content is a concern, according to a 2023 review in Frontiers in Public Health.

“There are a lot of unsustainable and unrealistic workouts on TikTok, and even some dangerous advice,” said Jess Brown, a certified personal trainer in Westchester, New York. “What’s more, much of the fitness information on TikTok isn’t backed by science or posted by fitness professionals. The workouts are usually generalized to anyone, too, and don’t take into account your health, your family history, your flexibility, your range of motion—the list goes on,” said Monica Jones, a certified personal trainer in Washington, DC.

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These challenges often show an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack. “No way,” Brown said. “We’ve proven again and again that spot reduction isn’t a thing.”

“Unfortunately, there will always be trends centered around getting fast results, because those grab people’s attention. But it’s important to look at your fitness and health as a lifelong journey, not something you can achieve within 10 to 90 days,” Jones said.

How can you separate quality workouts from dangerous ones? First, check the information of the posters. They should be certified fitness professionals who have experience working with people. You also want a coach who emphasizes improving strength and health, not one who focuses on body type. A quality influencer should encourage mental well-being, self-care and the importance of listening to your body in addition to physical fitness.

Despite being 75 years old, Chai Tixia’s expertise in Jianzi is truly impressive. With quick kicks, he effortlessly sends the Jianzi into the air and gracefully guides it to land    1     (gentle) on his head.

Jianzi,    2     game that dates back to the Han Dynasty, is surprisingly simple: players must keep the Jianzi in the air,    3     (use) any part of their body except their hands and arms. However, to master this game    4     (require) a lot of practice.

While enjoyed throughout China, Jianzi     5     (describe) by Chai as an important aspect of hutong culture. The narrow alleyways, situated within Beijing’s inner city, provide the setting for the game’s    6     (popular). Each mormning, Chai and his fellow hutong residents gather for their shared passion for Jianzi.

Chai’s spirited matches with his neighbors have a big audience     7     (draw) to the artistry and excitement of the game. The onlookers who watch them playing with great athleticism are amazed at     8     Chai and his fellow players can achieve.

Having practiced Jianzi for over 30 years, Chai cherishes the physical and social     9     (benefit) the game brings. Engaging in lively matches with his neighbors energizes his body, enhances his flexibility,     10     promotes unity within the community. Through Jianzi, Chai harvests not only health but a sense of belonging and friendship.

9 . How to Exercise in a New Way

Get healthy with these bite-sized amounts of exercises

   What should people do when they can’t find the time or desire to do a long workout?     1    

Exercise snacks (“零食式”运动) are a popular and inventive new way for people to stay fit. Instead of requiring hours at the gym, this concept instructs you to keep it short.     2     Then you can take a break that lasts 30 minutes to four hours before another snack. It has been reported that exercise snacks can be as effective as traditional exercise methods.

Of course, the more of these brief exercises you complete in a day, the better. Just three exercise snacks a day that gets your heart pumping can be good for your health.     3     Your concentration and creativity improve, and you can become more productive. Also, “snacking” throughout the day prevents you from sitting too long — something that’s always positive.

Another great thing about exercise snacks is that there are so many to choose from. The goal is to spend a short time doing something that raises your heart rate. Acceptable activities range from sit ups to jumping rope to running up and down some stairs.     4    

●Exercises that are strength-based such as lifting weights will fit the bill. Since most people don’t keep weights at their office, lift full water bottles.

●Squats involve moving your hips as if to sit down while keeping your back straight. This exercise helps strengthen your lower body and improve your movement. Five to ten of these should make a good snack.

●For those who don’t like traditional exercises, simply turn up the music. Pick a lively song and start dancing; it’ll make for a fun workout.

    5    

10 . 阅读下面短文, 在空白处填入1个适当的单词或括号内单词的正确形式｡

Tai Chi is definitely part of the life in Handan. Early morning walks are     1     (reward) with high quality Yang Tai Chi being performed all over the place.

Each morning on one of Handan’s main     2     (square), only a few minutes’ walk from the Jinan Hotel, large groups of Tai Chi practitioners gather     3     (study) with a variety of teachers. The quality of the Tai Chi is really good. Across the road is the main park of Handan, with     4     (it) rebuilt historic buildings from the Warring Period. The park is great to wander through.

Again there are people everywhere     5     (perform) Tai Chi in the mornings, big groups around teachers, and individuals     6     (elegant) practicing. The quality often looked very high, and as people walked past, I’d note their posture (姿势) and stride (步态) and wonder     7     made them so good at Tai Chi.

A seven-yuan taxi ride can get you to any of     8     other parks, all of which seem to be well used in the mornings. In another park, I     9     (spot) a group of women practicing sword forms and they were beautiful to watch. There was also a smaller group of people on a wooden platform next     10     a lake, and their Tai Chi was more elegant against the clear water.