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Working with weights can reduce blood pressure and boost heart function. Fitness pro Denise Austin shows you some simple moves.
By Martha Miller Johnson
Photos by Peter LeMastro
Denise Austin has sold millions of exercise videos and authored nine books on fitness over the past 25 years. Maintaining her heart health is part of her commitment to a good diet and exercise.
Here she shares eight lifting exercises to help your cardio health.
Need motivation to start lifting? Consider that a study in the journal Circulation found that doing two to three bouts of weight training a week was enough to lower blood pressure.
In addition to heart benefits, other health benefits of working out with weights include:
-increased muscle tone
-improved bone density
-possible positive effects on glucose tolerance and insulin sensitivity
-more self-confidence
-an improved sense of well-being
The Cleveland Clinic recommends that you begin an aerobic exercise program two to four weeks before adding weight training. Women may want to start with 1- or 3-pound weights. They may work up to 5- or 8-pound weights, depending on their age and strength. Men may want to get 10- or 12-pound dumbbells. They typically cost $1 a pound and can be found at most sporting goods stores.
Use these eight lifting exercises to start your own weight training routine.
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