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Oh my. If I had a dollar for every time I saw G.I. Jane or Joe doing something wrong in the gym, I'd be retired and living the life of leisure on a beautiful deserted island.

I know these people have good intentions or they wouldn't be in the gym in the first place. I also know they likely do not realize the mistakes they're making could negate any benefit provided by the exercise. Or worse, that it could injure them and derail their weight loss and fitness goals for a very long time.

That said, I have to wonder why they're using the equipment without being properly instructed in the first place? Perhaps they were shown how to use it, but have either forgotten or chosen to ignore the instructions. Perhaps they read a magazine article about a "new and different" way. Regardless, doing it wrong is worse than not doing it at all!

Some of the more common mistakes people make in the gym are:

1. Using weights that are much too light. In order to see any benefit from weightlifting, you have to tax your muscles. Using weights that you can comfortably lift twenty or more times, isn't doing a thing for your muscles. You might as well be sitting at home on the couch watching television.

2. Using the weights incorrectly or with bad form. Time and again I see people lifting the weights fast and furiously, or with their body leaning too far back or forward, or at an angle that isn't going to work the intended muscles. The worst offenders are those who use the weights in ways they weren't intended, thinking that this "innovation" is going to produce good results. What all of this is more likely to do, is make their chiropractor very happy to see them three times a week.

3. Leaning on the cardio equipment. The arm rests of the treadmills, elliptical and other cardio machines were not designed to support a person's body weight. They are there to assist you in keeping your balance and should be gripped very lightly or even better, not at all. Similarly, if the only way you can run at 6 mph on the treadmill is to lean on the front or the machine or hold on with a death grip, you need to reduce your speed.

4. Perspiring all over the machines and walking away without wiping them down is not so much a mistake as it is boorish behavior or a lack of common sense. Nevertheless, if you're a regular in the gym it's something you'll see often. Good gyms have paper towels readily available near the machines so you can wipe them off after you use them, or before if you're unlucky enough to follow Ms. or Mr. Sweatypants.

5. A common mistake beginning exercisers make in all gyms that offer aerobics classes, step, spinning, yoga, etc. is to take a class that's out of their fitness league. The gym should have guidelines for each class in terms of ability and requirements. If you've never done it before and they offer a class for beginners, don't ignore it and go for the more advanced class. You'll either hurt yourself or embarrass yourself, or both.

Exercising in a gym can be a great way to get fit and shed pounds. Just do it smartly and be sure you know how to use the equipment-and if you don't, you can always ask the staff to help you!

Learn more about this author, Julia Williams.
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