Time for Strong Arm Tactics
Often when we think about working out, we generally have “cardio” in mind. But, despite its connection to the heart, cardio isn’t the only type of exercise you should consider including in your weekly routine.
Strength training, usually associated with lifting weights or resistance exercises, has been touted for years as a good way to maintain bone mass and prevent falls as we age. And research has also shown that this type of exercise can increase circulation while reducing diabetes, stroke and heart disease risks.
In general, if you work out five days a week, it’s smart to perform two days of cardio (like the LIIT exercises we discussed yesterday) and three days of strength training. In fact, a recent study at Iowa State University found lifting weights an hour per week can reduce heart attack risk by up to 70%. The same report indicated regular strength training lowers the risk of hypertension by 32% and decreases heart attack risk by 29%.
As Hans and Franz said on Saturday Night Live, “We just want to pump…you up!” And that goes for your muscles as much as your heart.
Swap out one of your cardio workouts for a strength training session at least once this week. If you’ve never done that before, start with hand weights that you can lift at least 10 times. Over the coming weeks, progress to 2 sets of 10 reps, then 3 sets of 10 reps. If weights seem too daunting, try push-ups, squats and resistance bands at home. If you have a gym membership, ask how to use the machines to work out all your muscle groups.