Here are tips from the American Council on Exercise to make small changes in your routine so you can stay safe during your workout:
• The all-or-nothing approach. Not having a full hour to exercise is no reason to skip your workout. Research shows that even 10 minutes of exercise can provide important health benefits.
• Unbalanced strength-training programs. Some of us focus on certain muscles, such as the abdominals or biceps, because they have a greater impact on appearance or it is where we feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups.
• Bad form. This is the surest way to get injured. For example, allowing the knee to extend beyond the toes during a lunge or squat can put undue stress on the knee. Using momentum to lift heavy weights or not exercising through a full range of motion will produce less-than-optimal results.
• Not progressing wisely. Exercising too much, too hard or too often is a common mistake made by many gym rats. Rest and gradual progression are important components of a safe and effective exercise program.
• Not enough variety. Too many people find a routine or physical activity they like—and then never change it. Unchanging workouts can lead to boredom, plateaus and, worse case, can lead to injury or burnout.
• Not adjusting machines to your body size. Most exercise equipment is designed to accommodate a wide range of body types and sizes – but you must adjust each machine to your body’s unique needs.
• Focusing on anything but your workout. The importance of being “mindful” of the task at hand cannot be overstated. Reading or watching TV can adversely affect the quality of your workout because the distractions can literally slow you down.
• Not properly cooling down after your workout. Too many people wrap up their workouts and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles to improve flexibility and prepare your body for the next workout.
• Having poor gym etiquette. This can range from simply being rude—lingering on machines long after you are done or chatting loudly on your cell phone—to poor hygiene and not wiping your sweat from machines once you’re finished.
• Setting unrealistic goals. Unrealistic and vaguely stated goals are among the leading causes of exercise dropout. Establish a training goal that is specific and appropriate for your fitness and skill levels—something a bit challenging but not overly difficult.
Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.
Finding or making time to exercise is the first step toward improving your health, but mistakes in the gym – and their ensuing strains and significant injuries – can derail your best-laid plans. 
