"Don't forget to breathe."

"Don't forget to breathe." That's what my ballet teachers are always reminding me.

The same holds true in strength training. When you are exerting yourself and focused intently on your lift, you may sometimes hold your breath. Never do this again. Learn to breathe during your exercise. Holding your breath can cause your blood pressure to rise rapidly and dangerously.

Mayo Clinic emeritus hypertension specialist Sheldon G. Sheps, M.D., notes that physicians used to tell patients with high blood pressure not to lift weights. Now they have found that if done properly, weight lifting can actually help lower blood pressure over the long term. (Sheps, 2007)

What is the effect of weight lifting on blood pressure? According to Richard Weil at MedicineNet.com, "...in a recent analysis of multiple studies (called a meta-analysis) involving 320 male and female adults, resistance-training programs produced significant decreases in resting systolic (the top number) and diastolic (the bottom number) blood pressure. The decreases were equivalent to reductions of approximately 2% and 4%, respectively." (2007)

Just one more piece of evidence that strength training is good for you in more ways than you had ever imagined.

If you have high blood pressure (or even if you don't), here are some great tips from Dr. Sheps on the MayoClinic.com website:

• Learn and use proper form when lifting to reduce the risk of injury.
• Don't hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
• Lift lighter weights and do more repetitions. Heavier weights require more strain, which causes a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing your repetitions.
• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.

(Source: "Weightlifting: Bad for your blood pressure?" Dec. 20, 2007. MayoClinic.com.)

Consciously think about your breathing as you do your exercises. Exhale on the exertion. Inhale on the return. Not only will you make your workout safer, you'll also be getting essential oxygen into your system and to your working muscles.