Top blunders in the gym

November 19, 2006|By Dan Vierria, The Sacramento Bee

SACRAMENTO — Asked by the American Council on Exercise to submit the "Top 10 mistakes people make in the gym," 3,000 certified fitness professionals came up with the following blunders.

- Not enough stretching. Stretch immediately after aerobic activity while muscles are warm and pliable.

- Lifting too much weight. Gradual, progressive resistance is far more effective and safer.

- Not warming up before activity. Muscles need time to adjust to the demands of aerobic activity. Start slowly and gradually increase intensity.

- Not cooling down after workout. Take a few minutes to lower your heart rate and stretch.

- Exercising too intensely. It's more effective to sustain a moderate workout for longer periods.

- Not drinking enough water. Don't wait until you're thirsty.

- Leaning heavily on a stair-stepper. Lower the intensity to the point you can maintain good posture.

- Not exercising intensely enough. Work up a light sweat and get your heart beating in your training zone.

- Jerking while lifting weights. Jerking can lead to strain and injury.

- Consuming energy bars and sports drinks during moderate workouts. Unless you're working out for longer than two hours per day, you don't need the calories.