Generate single title from this title Weightlifting exercises: 5 health benefits for women in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

Women and men have always been classified in certain knees, so that the woman should not be “approaching” one of the boxes in which the man puts himself from the beginning, and vice versa.

It can be said that some of that classification, it looks somewhat reasonable and acceptable; But the entirety of these classifications is not realistic, so let’s be frank. For example, the saying that weightlifting is only for men, and that women who want to exercise this sport are definitely crazy!

No, the woman is not crazy and did not lose her balance because she decided to benefit from weightlifting exercises; Rather, it is more than a man, you need to practice this sport.

Why? Because a woman begins to lose her muscle mass with age, and she also loses a large part of the strength and durability of her bones with age, especially after menopause. This makes it more vulnerable to fractures and injuries, and even osteoporosis due to this increased weakness with age. Therefore, it is in urgent need to maintain its muscles and bones strong, through regular exercise, and in the forefront of weightlifting exercises according to their strength and needs.

Weightlifting will not make you huge body, as rumored; The enlargement of the muscles that men usually follow in the sports club often include extensive exercises with large weights, as well as taking sports supplements that contain protein in large proportions, to enlarge the muscles.

On the other hand, the exercise of weightlifting for women may prolong her biological life, as Dr. Amir Firrozai, a Chinese medicine specialist at the Wilith clinic in Dubai, assured us of the details.

Why is weightlifting important for women’s biological age?

It has been known that exercising regularly improves health, but research now indicates that it may also affect speed – or slow – we are old, says Dr. Firrozayi. Adding that it seems that strength exercises, in particular, have strong effects on biological age, a measure of the age of our cells and tissues, and not the number of years we lived.

Doing resistance exercises (such as weightlifting) two to three times a week, for approximately 20-30 minutes per session, can greatly benefit the body. During exercise, the heart rate rises, which improves blood circulation and ensures oxygen and nutrients reaching muscles and vital organs more efficiently. At the same time, the weightlifting sport stimulates the lungs, and the respiratory function improves, so that the energy systems in the body become more efficient.

These sports activities, according to Dr. Fairuzai, also stimulate a series of hormonal and nervous responses; This helps to regulate stress, mood and muscle recovery. At the cellular level, improving blood circulation and oxygen helps to replenish and repair tissues; This helps reduce cell damage, improve their quality, and slow down the “death rate”.

Basically, exercise stimulates the body to replace old or damaged cells with more healthy and effective. Over time, these processes contribute to building healthier and flexible cells throughout the body. This cellular regeneration is what makes regular strength exercises a natural treatment for anti -aging.

So simply; Weights regularly three times a week not only strengthens the muscles, but also helps the body to maintain young and high -performance cells, reducing biological life and supports longevity.

So, my dear, to exercise weightlifting, to prolong your life and reduce the effects of aging on the body and face. As we mentioned at the beginning of the article, there are many health benefits that you may earn from this sport specifically, here are their details in the following lines.

What are the benefits of weightlifting for women?

Several medical sites indicate that weightlifting is an ideal sport and its benefits are multiple; Bone strengthening, improved muscle mass, increased strength and endurance, improving fitness, regulating weight, reducing the risk of chronic diseases, as well as improving mental health.

It is truly a useful sport for women, as they are amazing results, which are:

1. Enhancing bone health: Lifting weights helps to slow down bone loss and increase their density, which may prevent the risk of osteoporosis while aging.

2. Improving the metabolism: which is directly associated with weight gain or its loss. Lifting weights for women builds the muscles in their body, which helps to burn more calories, and facilitates maintaining a healthy weight, as well as reducing abdominal fats that are one of the most common problems that women suffer.

3. Promote the quality of life: For your knowledge, my dear, weightlifting improves strength, balance and movement of movement; Which later helps you to complete the daily tasks and reduce the risk of falling and exposure to injuries and fractures with age.

4. Improving mental health: It enhances the training of mental health strength, develops thinking skills, and improves the quality of sleep, all of which are things that we need a lot in our daily accelerating and urgent life today, do you agree with me?!

5. Supporting the Department of Chronic Diseases: Weightlifting can help 3 times a week as we advised Dr. Amir Firrozagy in managing some chronic health conditions such as arthritis, back pain, and reducing the risk of cardiovascular disease, including high blood pressure and type 2 diabetes.

How do you start with weightlifting exercises correctly?

The “Mayo Clinic” website points out that effective weight exercises are particularly dependent on the right method. You only need to adhere to advice and avoid prohibitions, to make the most of the weightlifting exercises.

Adhere to the following when carrying out weightlifting exercises:

1. Carry a suitable weight: Start with a weight that you can easily raise from 12 to 15 times.

2. Use a correct body position: Learn how to properly perform each exercise; For example, when lifting the weights, move using the full movement of your joints. The more you take a better position, the better your results and the lower the possibility of injury. If you can’t keep the correct body position, reduce the weight you carry or the number of times the exercise is repeated. Always remember the importance of maintaining a good position even when picking up weights and replacing them from weightlifting.

If you are not sure whether or not you perform a specific exercise, ask for a personal trainer or a fitness specialist.

3. Envy: You may want strongly to hold your wealth while lifting weights, but it is preferable to avoid imprisonment for your wealth. Instead, try to exhale when you raise weight and breathing when lowering it.

4. Make sure to balance: I pass all of your main muscles, including the abdominal muscles, thighs, legs, chest, back, shoulders and arms. And do the strengthening of the opposite muscles in a balanced way, such as the muscles of the front and rear arms.

5. I add strength exercises to the fitness system: The US Department of Health and Human Services recommends that the targeted strength training of all major muscle groups within the fitness system and practice them at least twice a week.

6. Leave to rest: It is necessary to avoid exercising the same muscles for two days in a row; You can train all your main muscle groups in the body within one session twice or three times a week, or plan for daily sessions for specific muscles. For example, you can select Monday to train your arms and shoulders, and on Tuesday to train your legs, and so on.

On the other hand, it is important to avoid some basic matters during weightlifting, on top of which:

1. Non -neglect of warm -up exercises: Cold muscles are more likely to infection than the warming muscles. Before you lift weights, be sure to warm up for 5 to 10 minutes from brisk walking or any other air exercises.

2. Non -urgency: Stir the weight in a controlled and without urgency; Lifting the weights slowly helps you focus on the muscles you want to exercise, and it also avoids relying on the driving force to raise the weight. Rest for about a minute between each exercise.

3. Do not strive for yourself too much: It is usually the completion of one group of exercises to the point of stress, sufficient for many; It may also take an additional set of exercises longer and make you more vulnerable to injuries. However, the number of groups you undertake may vary based on your fitness goals. It is better to ask specialists about the best for you.

4. Do not ignore the pain: Stop exercise if it causes you a feeling of pain; Try the exercise again after a few days or do it using less weight.

5. Not forgetting to wear the shoe: the shoe protects your feet and proves them well, protects you from slipping or injuring your feet while lifting weights.

And remember that the more you focus on raising the weights in an appropriate manner, the more you benefit from the exercise program for you. Weightlifting will help improve your general health and physical fitness, as it enhances your psychological and mood and makes you more able to reduce your biological age with age; Do not believe the rumors that praise you about the sport of weightlifting, and seek to persevere in the direction of your own coach.