The gym I go to is Planet Fitness.  This was posted on their Facebook page.  I thought it was nice so I'm going to pass it along. 

Avoid common gym mistakes: In the end, your body will thank you

You’ve been working out for months, but you still aren’t getting the results you want. What’s up?
It might be you’re making one or more common gym mistakes. Trainers say mistakes vary from using poor technique to an inconsistent workout schedule.

CITIZEN PATRIOT • J. SCOTT PARKRena Sexton of Hanover laughs as she works out with the help of Pro's Gym owner and trainer Randy Howe.

Jim Scott, Ph.D., professor of health and physical fitness at Jackson Community College, says too often people try to fit workouts around other obligations, when exercise should be scheduled first.
“Make it a priority,” he says.
Fitness experts say bringing inflated expectations to the gym is a common and critical error. Losing weight and shaping up should be gradual, they say.
“A realistic expectation is (losing) 1 percent of body weight per week,” Scott says.
In fact, you might gain weight — muscle — before you lose it, according to Kasey Altenbernt, manager of Planet Fitness, 2020 Holiday Inn Drive.
Rena Sexton, 41, of Hanover acknowledged she set unrealistic goals when she joined Pros Gym, 202 E. McDevitt Ave., more than two years ago. She went in thinking, “I’m going to drop weight like crazy,” she says. “It doesn’t work that way.”
But she stuck it out, visiting the gym three to five times a week and losing 40 pounds. With the aid of Pros’ owner Randy Howe, she does both strength and cardio work.
Trainers say it takes anywhere from six to 12 weeks to make anything, including exercise, a habit.
“The body needs to get used to the new program,” says Michelle Woods, a Jackson personal trainer who teaches classes at the Jackson YMCA, 127 W. Wesley St.
In addition, new exercisers must be able to get through setbacks. Missing workouts, overeating, a bout of illness — they all can cause someone to say, “What’s the use?”
Instead, get back to the routine and “do the best you can,” says Drew Cowden, general manager of Powerhouse 24/7 gym, 1901 Horton Road.
Lisa Perkins, 39, of Jackson says she initially dropped out after joining a gym. But she came back committed a little more than a year ago, and her weight has dropped from 251 to 163 pounds.
“I do it because I have to … I want to be healthy,” says Perkins, a registered nurse, who shows up to Planet Fitness every day. Perkins also changed her diet to a healthier one. “I watch my portions,” she says, and gets regular doses of vegetables.
Karre Adams, 38, of Liberty Township says her husband bought her six weeks of sessions with a trainer at Powerhouse a little more than a year ago, which gave her a great start.
“I wanted to do it right,” she says. She does mostly weight training but mixes in cardio. In three months’ time, she went from a size 8 to size 4.
In the end, exercise is a commitment.
“The hardest part is walking through the (gym) door,” Woods says. “Just do it.”
COMMON MISTAKES
• Expecting the quick fix: Losing weight and shaping up is a gradual process, trainers say. Unrealistic goals can lead to discouragement and dropping out. It also can cause some to overdo it in the beginning. If you’ve been sedentary for a long time, a good precaution is to check with your doctor before starting out.
• Inconsistent training: Trainers say it’s important to be at the gym regularly to progress. Exercising with a partner (or trainer) can hold you accountable.
• Not exercising enough: JCC’s Scott advises doing some kind of aerobic activity 30 to 60 minutes each day, inside or outside the gym. Non-gym options range from walking to using in-home fitness equipment. It’s important to mix in strength work, he says, even something as simple as using hand weights or stretch bands during TV commercials.
• Unbalanced training: Many gym-goers do either aerobic or strength training, whereas a good, balanced program should provide both. Aerobic work can be done daily, trainers say, but weight training generally should alternate with days of rest.
• Poor technique: Before using cardio or weight equipment, get instruction from a staff member. Many gyms provide orientation sessions for new members. Another option: Hire a personal trainer for at least a few sessions.
• Pushing too hard: An example is the weekend warrior who overworks on the weekend. It invites injury, personal trainer Woods says. The extreme is the obsessive exerciser who pushes the limit each day and/or several times a day, which can lead to injury or burnout.
• Not pushing hard enough: Some gym-goers mosey along, watch TV and socialize — not that there’s anything wrong with that, so long as it doesn’t detract from their (or others’) workout. Specifically with aerobics, the goal is to get the heart rate up.
• Not changing your routine: Exercisers can get comfy doing the same exercises at the same level month after month. “The body adapts to a certain routine and you get diminishing returns,” says Cowden of Powerhouse gym. Be sure to mix up your workout.
• Incorrect strength training: Instead of using momentum — such as jerking — to lift weights, use controlled motion, says Altenbernt of Planet Fitness. Among other mistakes: relying too much on weight rather than reps and technique, rushing reps and targeting certain muscles such as biceps.
• Not changing one’s diet: Working out then gobbling down a fat- and carb-loaded meal won’t do it. Fitness facilities often are sources for nutritional information. “We emphasize portion control,” says Mike Herl of Pros Gym, as well as eating natural foods.
• Worrying about what other people think: That can take the form of worrying about your body shape (remember there are diverse body types in any gym) or trying to impress others with your performance (it can lead to injury).
• Not stretching: Trainers say stretching is important, but there’s disagreement whether to do “cold” stretching before a workout. Several advise against it, saying it risks injury. Instead, they suggest non-aggressive stretching after a 5- to 10-minute warm-up, and more vigorous “flexibility” stretching after the workout and cool-down.
• Not warming up: A 5- to 10-minute warm-up — light walking, general movement — is recommended before light stretching and the workout.
• Not cooling down: Scott of JCC says this is more important than many realize. He says exercisers — especially older ones — shouldn’t just sit down immediately after working out. Cool-down activities include slow walking and light swinging of the arms, then some “flexibility” stretching.
• Not drinking enough water: The body needs it before, during and after exercising. Water facilitates proper muscle contraction and helps avoid spasms.