Fitness tips while deployed Published July 20, 2010 By Airman 1st Class Jarad A. Denton Raider Air Base Public Affairs RAIDER AIR BASE, ORANGE LAND -- With the adoption of the new Air Force physical training standards, Airmen are encourged, now more then ever, to maintain a fitness lifestyle. The following tips, from the Raider Air Base fitness center, give Airmen deployed to Raider a solid foundation for maintaining or improving their fitness level. Stay hydrated - A hydrated Airman is a healthy Airman. Stretch first - Lack of, or improper, stretching can lead to serious muscle injury. Don't neglect cardio - Cardio exercise doesn't just help Airmen lose weight, it improves heart functions and boosts the metabolism. Hit the weights - Lifting weights builds and strengthens muscles. It can also help Airmen burn calories, depending on the intensity. Push the limit - A workout should be varied every six weeks to ensure maximum gain. If workouts aren't adjusted, the body will eventually adapt and plateau in its fitness development. Set goals - Airmen should know what their fitness goals are. They should also set achievable standards. Goals motivate people and provide a sense of accomplishment when they are met. Finish strong - Airmen should push themselves to finish the workouts they begin. Work hard to complete that last set!