Proper form, equipment use can enhance workouts Published June 22, 2009 By Master Sgt. Steven Brinker 21st Force Support Squadron PETERSON AIR FORCE BASE, Colo. -- The key to any good workout routine is proper fitness equipment usage and body hydration. Proper usage involves the right lifting position, safe lifting techniques and using good form. So let's start with proper lifting techniques. Most weight lifter injuries occur as a result of improper lifting techniques and not respecting one's limitations. To reduce injuries and gain results, one must know what techniques are required for each muscle group. Start with proper form and less weight. If you are not sure of the proper form for a muscle group, consult a fitness staff member or qualified trainer. Perform proper warm up and stretching techniques to reduce the chance of injuries. Lift weights that are comfortable enough, so you are able to do 12 to 15 repetitions without causing injury or over stressing the muscle. Practice good body mechanics by lifting with your legs and not your back. Use slow controlled movements, and last but not least, BREATHE. Some people tend to hold their breath while lifting. Typically, one should inhale on the muscle contractions and exhale on the muscle extensions. Equally important to equipment usage is proper equipment safety. Again, warm up to help loosen muscles. Start slowly and gradually build stamina. Wearing proper, loose-fitting clothing will ensure maximum comfort and ventilation to allow your body to cool down at the end of the routine. Always wear protective gear, when needed, to reduce the risk of injury. Strength training provides numerous benefits to the body, including: 1. Increased metabolic rate - burning more calories throughout the day which in turn burns fat. 2. Increased bone-density restoration - helps combat some of the injuries related to aging. 3. Increased lean muscle mass and strength - which also helps prevent injury due to stronger muscles. Muscle protects the bones from potential stress injury. 4. Improved balance, flexibility, mobility and stability. 5. Decreased risk of coronary disease. 6. Aid to the rehabilitation and recovery of many injuries. 7. Enhanced performance in sports and other exercises. 8. Graceful aging while looking and feeling better. Another important factor in a workout routine is staying hydrated. Practicing all of the aforementioned without proper hydration is something many fail to do during and after each workout. Hydration is the provision or restoration of water to bodily tissues, the most important nutrient to our body next to oxygen. Water makes up 60 percent of our total body weight, 80 percent of our blood, 75 percent of our muscle, 25 percent of our bones and 20 percent of our body fat. Therefore, in order for blood, muscles and bones to function, the body needs water during and after exercise routines that is lost through perspiration. Lastly, it is important to rest your muscles and vary your routine. During workouts muscles tend to perform more than normal through either high repetition or resistance. The constant contractions and extensions cause tears and breaks in the muscles fibers. Resting the muscles help them rebuild and make them stronger. However, you do not have to stop your workout all together while resting a set of muscles. Take the opportunity, to vary your routine. It is also important to work opposing muscle groups (work biceps and triceps at the same time) because as one muscle is contracting the opposite is lengthening, working in unison with each other. If one is stronger than the other, it may cause injury to the weaker opposing muscle. Balance is key. Proper fitness equipment usage ensures Air Force members yield maximum gains with minimum injuries.