Get a Lift With Weights

Even if you do regular aerobic exercise -- if you walk or run 30 to 60 minutes a day -- you should still consider adding strength training to your workout. Walking or running keeps your heart and the rest of your cardiovascular system healthy, but neither increases your upper-body strength.

The American College of Sports Medicine says that although you can get the following benefits from other types of exercise, there are plenty of reasons to hoist a barbell, dumbbell or hand weight:

• Healthy weight. Lifting weights, like other forms of exercise, increases the number of calories you burn, which can help you lose weight or maintain a healthy  weight.

• Healthy bones. In adapting to weight training, bones gain strength.

• Healthy joints. They get less wear if muscles around them are stronger.

• Healthy blood sugar. Lifting weights improves your ability to process sugar, and this may help stave off  type 2 diabetes.

• Healthy body functions. Balance, coordination and agility improve.

Free weight are fine

Although any form of strength training can help, free weights, when used properly, provide a full range of motion and work both sides of the body.

If you're a novice, a 30- to 60-minute session with a certified personal trainer can provide the basics.

A beginner's routine of eight to 10 exercises should take 15 to 45 minutes, depending on the number of repetitions and sets. One set of eight to 15 repetitions of each exercise offers up to 90 percent of the benefits you'd get from three sets.

Work at a good intensity for a half-hour two to three times a week, concentrating on muscles between the knees and rib cage.

Before you start, see your health care provider. While lifting, remember these signs to stop: chest pain or pressure, lightheadedness or a racing heartbeat.

If all goes well, you should feel benefits after four to six weeks.

Workout basics

Start with eight to 10 repetitions of these exercises. Use enough weight so you're making an effort but not straining. For safety, a partner should act as a spotter.

Crunch

Equipment: Weight plate (optional).

Movement: Lay with back on floor, knees up. Place hands lightly behind head. Lift shoulder blades off floor while exhaling. Lower shoulder blades so they just touch floor and repeat. For an additional challenge, hold a light weight on your chest.

Bench press

Equipment: Weight bench, bar, weights.

Movement: Lie on your back on bench. Lift bar, extending your arms without locking your elbows. Bring bar down slowly until elbows are even with your back. Lift bar to starting point while exhaling. Keep feet flat on ground and don't arch your back.

Seated row

Equipment: Seat with foot rest, pulley and cable with handle and weights.

Movement: Sit with feet braced and knees bent. Bring hand grip toward sternum, just below chest's center. Keep elbows close to sides. Arch back slightly, bringing shoulder blades closer together. Relax back; return to starting point.