A fitness program involves much more than performing the exercises to achieve results while reducing the risk for injury. Body mechanics for fitness training starts with proper posture and adjusts to the individual exercise. During each exercise, you must follow guidelines relating to the body mechanics for the movement.
Function
Every exercise has a specific function to train a specific muscle or group of muscles. The body mechanics of the movement determines the effectiveness of the exercise in targeting the muscles. For example, a cyclist employs appropriate body mechanics to apply the maximum amount of force by pushing one side of the pedals while concurrently unloading the opposite pedal.
Identification
Organizations such as The American Council of Exercise perform research on body mechanics to provide the guidelines necessary to identify proper body mechanics. Without a trained eye or exercise knowledge, you may find it difficult to identify proper body mechanics of fitness training. Look first to the absence of pain and an ability to "feel" the intended muscle working.
Time Frame
One of the most effective ways to identify body mechanics of fitness training is to break down the movement into phases. For example, if you are looking at the body mechanics of rowing training, you will look for the three main phases of the movement: catch, power stroke and recovery. Each phase has specific body positions and posture associated with it for easy identification.
Benefits
Correct body mechanics reduce the risk of injury and maximize the effectiveness of the fitness training. Without proper body mechanics in your rowing technique, for example, you are at an increased risk for back strain. Studies performed by the American Council of Exercise also test the risk associated with an exercise's body mechanics.
Considerations
As a beginner, start at a low level while you learn proper body mechanics. Gradually increase the resistance and intensity as you become familiar with the movement patterns. Consider expert guidance from a strength coach, fitness trainer or therapist. A certified specialist has the ability to watch your form and give you tips on how to perfect your body mechanics.
Features
Most fitness training equipment can be adjusted to match your body size. Follow the guidelines listed on the machine to properly set up the machine. The mind remembers the movement patterns and will create a memory of the movement over time.
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