Treadmill:
1. You amp up the speed or incline too quickly.Beginners should put in the time, not intensity, You'll feel pain in your calves, lower back, hip, and knees if you ramp things up too soon. Instead, alternate between running and walking
2. You race the woman on the next treadmill. For all you know, she could be an Olympic sprinter or training to run her fifth marathon. So relax and don't worry about what the people next to you are doing. Then proceed at your own speed to avoid injury and/or utter exhaustion.
3. You never change your pace or use those pre-programmed workouts. Interval training (aka alternating between sprinting and recovery — running slower or walking to reduce your heart rate) doesn't only make your workout more effective. It also keeps your head in the game, so you're less likely to half-ass your workout. Pre-programmed workouts make it easy to challenge yourself
4. You run at a zero percent incline. Gradually adding a 1 to 3 percent incline can help simulate outdoor running
5. You lean forward while you run. This prohibits proper knee bending and messes with your stride. Focus on keeping your shoulders stacked over your hips as you run
6.You hold onto the handles. Because humans run with their entire bodies, grasping the handles looks incredibly awkward. Even worse, it limits your range of motion and interferes with your natural stride.
Stationary Bike:
7. You don't use the pedal cages or straps. When your feet slip off the spinning pedals (which they will), your shins will almost definitely take a beating.
8. You talk on the phone while you pedal. Just because your butt is in a seat that doubles as a cardio machine doesn't mean you'll get a workout just by sitting there. You have to put in at least a little effort. If you can have a full conversation while you pedal, you're probably not working out hard enough
Stepper:
9. You only use your calves and hamstrings when you climb. Guilty? Congratulations, you just robbed your butt of a perfectly good workout. Actively squeeze your glutes as you climb to effectively sculpt your tush
10.You support your entire body with your arms. To maximize the burn and avoid straining your back, only place your hands lightly on the railings for support, and let your legs do the bulk of the work
11.You look down while you climb. It's an excellent recipe for neck strain. Look straight forward to promote neutral posture and improve your balance.
12. Your handlebars aren't level with the bike seat.If the handles are too high, you'll strain your neck and back. If they're too low, you could injure your back and shoulders. The perfect position is level with the bike seat,
Elliptical:
13. You don't slow down to change the song or channel. And you inevitably get whacked with a handle or lose your balance. Bad. Idea.
14. Your handlebars aren't level with the bike seat.If the handles are too high, you'll strain your neck and back. If they're too low, you could injure your back and shoulders. The perfect position is level with the bike seat
... Row Machine:
You generate power from your arms. "The majority of the stroke power should actually come from the legs, "The stroke is 60 percent legs, 20 percent core, and 20 percent arms." For a proper stroke: Begin with your knees bent and the seat pushed all the way forward. Then drive backward with your legs, engage your core to lean back to 45 degrees, then pull your arms to your chest. To return to starting position, straighten your arms, sit upright, and then use your legs to pull your body forward.
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