The lead author, Dr. George A. Kelley, is director of the meta-analytic research group, department of kinesiology and physical education, at Northern Illinois University in DeKalb. You don't have to pump iron like a superhero to reap the benefits, either. The study participants, including men and women aged 18 and older, worked out anywhere from two to five times per week and exercised between 20 and 60 minutes per session. The decreases in resting blood pressure were similar whether the exercisers performed conventional weight training or circuit training. Conventional training generally consists of lifting heavier weights with longer rest periods between exercises.
Circuit training involves lifting lighter weights and resting for shorter periods between exercises.
In addition to the decreases in resting blood pressure levels, Kelley says weight training led to reductions in body fat and increases in lean muscle mass. Participants also increased their muscular strength from 15 percent to 62 percent. This is important because about 50 million Americans have high blood pressure and many of them don't even know it. This study offers evidence of the importance of a well-rounded exercise regimen that includes both cardiovascular exercise for your heart and lungs as well as weight training. This information is not intended to be a substitute for professional medical advice.