January at the Gym

     January is typically the busiest month of the year for fitness centers, their classes and machines flooded with well-intentioned, post-holiday newbies and returning gym rats.  If you're among this number, do yourself -- and others -- a favor by observing proper gym etiquette to ensure a safe, efficient workout every time.  According to the American Council on Exercise, these are the top ten mistakes made by gym members:

1.)  The all-or-nothing approach.  Not having a full hour to work out is no reason to bypass the gym completely.  Even 10 or 20 minutes of exercise can provide important health benefits.

2.)  Unbalanced strength training programs.  Many exercisers focus on certain muscles, such as the abdominals or biceps, because those have a greater impact on appearance.  To achieve a strong, balanced body, it's important to train all the muscle groups.

3.)  Improper form.  Poor form leads to injury.  Failure to observe correct knee alignment, using your back rather than your legs to lift heavy weights from the floor, and not exercising through a full range of motion are all potential hazards. 

4.) Not progressing wisely.  Exercising too much, too hard, or too often are common mistakes made by many beginning fitness enthusiasts.  Rest and gradual progression are key components of a safe and effective program. 

5.)  Not including enough variety.  Too many people find a routine or physical activity they like and never change it.  Repetitive workouts can lead to boredom, plateaus, and/or injury.  Don't be afraid to try new things. 

6.)  Not adjusting machines properly.  Most exercise equipment is designed to accommodate a wide range of body styles, but you must adjust the machine to suit your size.  Seek the assistance of a staff member when needed.

7.  Focusing on anything but your workout.  The importance of being mindful of the task at hand cannot be overemphasized.  Not only will reading or watching TV adversely affect the quality of your workout, those activities can be distracting and lead to injuries.  Read at home.  Work out at the gym.

8.)  Not cooling down properly.  Too many people finish their workouts and head straight to the showers.  Instead, continue walking around for a few minutes to allow your heart rate to return to normal, and then stretch your muscles to improve flexibility and help prepare your body for the next workout.

9.)  Poor gym etiquette.  Lingering on a machine after you've finished, chatting loudly on your cell phone, and failing to wipe down equipment after you've used it are all no-no's at the gym.  Always be considerate of others.  (This is particularly important during the winter cold and flu season.  Most gyms provide handi-wipes or towels and antibacterial spray -- for your sake and others', please use them.)

10.)  Not setting realistic goals.  Vague, unrealistic, and unattainable goals produce exercise dropouts.  It's important to establish training goals that are specific and appropriate for your fitness and skill levels.  Ideally, those goals will provide just the right degree of challenge.

     Review your workout routine to be sure you're not setting yourself up for an injury, trying to do too much, or just spinning your wheels.  Consider treating yourself to a session or two with a personal trainer for new exercise ideas, a refresher course on proper form, and a motivational "kick in the pants" to get you off to a good start in the new year.  And most importantly, have fun!