Laura San Giacomo - The Christ Hospital

Healthy movesLift that weight!Do your body some goodYou wouldn’t consider your diet to be balancedif you ate only seafood or peanuts,right? Well, the same can be said foryour exercise routine. Although cardioexercises—activities like running or cycling that getyour heart rate up—can certainly help keep yourheart healthy, you also need to include resistance, orweight, training to get yourself in the best shape. Besure to talk with your healthcare provider before youstart weight training.Exhale during the most strenuous part, or as youlift the weight, and inhale as you lower the weight.When lifting the weight 12 times no longer tiresyour muscles, increase the weight you’re lifting by5 percent to 10 percent.If you’re thinking about trying a gym, find onethat offers introductory sessions. A trainer will showyou how to use the equipment and help design apersonalized routine. Most likely, the trainer willshow you how to use both free weights and weightHow good is it?Weight training strengthens your body fromthe inside out. As you begin to see leaner legs andslimmer arms on the outside, your routine is helpingto reduce your blood pressure, lower your bad cholesterol,raise your good cholesterol, speed up yourmetabolism, improve your bone density and loweryour risk for chronic conditions like diabetes andheart disease.How do you do it?Pick a weight that you can lift eight to 12 timeswithout straining. Lift the weight to a count of twoand then lower it slowly to a count of three or four.Although cardio exercises can helpkeep your heart healthy, youalso need to include resistance, orweight, training to get yourselfin the best shape.22Women’s Health Today