Avoid the 3 most common gym mistakes

Christine Tague — Wed, 22 Aug 2007 17:13:17 GMT

For example, if you are interested in tightening and toning your upper body, it is *alright* to do fewer lower-body exercises, but don’t skip them completely.

Alright? Alright?? There's no such word! Please hire a copy editor.

Avoid the 3 most common gym mistakes

Mark C, Morehead City NC — Wed, 22 Aug 2007 17:16:35 GMT

Yes there is. That spelling has been cited since 1893. Stop being such a ridiculous pedant. You might live longer.

Avoid the 3 most common gym mistakes

Claire Marx — Wed, 22 Aug 2007 17:48:34 GMT

I agree with you, Christine. "Alright" looks slovenly and uneducated. Unfortunately, it seems rather commonplace in works like this. Oh, and Mark, there's absolutely nothing wrong with being a "ridiculous pedant", unless you're embarassed that someone could possibly be more intelligent than you.

Avoid the 3 most common gym mistakes

Jill S., New York, NY — Wed, 22 Aug 2007 17:53:17 GMT

"Alright" is not acceptable in professional writing. Christine is correct to suggest MSNBC copy edit their articles. Rarely is one of MSNBC's articles without spelling and grammatical errors.

Way to go, Mark C. Do you always rely on dictionary.com to make yourself look smart?

Avoid the 3 most common gym mistakes

E Yow, San Jose CA — Wed, 22 Aug 2007 17:56:34 GMT

From Merriam Webster:
alright - usage The one-word spelling alright appeared some 75 years after all right itself had reappeared from a 400-year-long absence. Since the early 20th century some critics have insisted alright is wrong, but it has its defenders and its users. It is less frequent than all right but remains in common use especially in journalistic and business publications. It is quite common in fictional dialogue, and is used occasionally in other writing <the first two years of medical school were alright -- Gertrude Stein>.

Avoid the 3 most common gym mistakes

Anonymous, Orlando, FL — Wed, 22 Aug 2007 17:57:55 GMT

Comments on the actual content of the article, not the punctuation and grammar would be appreciated!

Avoid the 3 most common gym mistakes

Pat W., Keller, TX — Wed, 22 Aug 2007 17:58:14 GMT

Both of you are right: It is really more correct to use "all right." But, just like other changes in our society over the years, our language has evolved. Using "alright" is fine for informal writing.

According to Dictionary.com Unabridged (v 1.1)
–adverb "all right"

—Usage note--The form "alright" as a one-word spelling of the phrase "all right" in all of its senses probably arose by analogy with such words as already and altogether. Although "alright" is a common spelling in written dialogue and in other types of informal writing, "all right" is used in more formal, edited writing.
Based on the Random House Unabridged Dictionary, © Random House, Inc. 2006

Avoid the 3 most common gym mistakes

Yeu Lazei Beum, Beijeing, China — Wed, 22 Aug 2007 18:00:57 GMT

It's funny that all you got out of the article was "Alright". I'm guessing the only lifting you do, is lifting the tv remote.

Avoid the 3 most common gym mistakes

J Smith, Tulsa OK — Wed, 22 Aug 2007 18:01:08 GMT

Getting back to the article and not picking out grammatical errors - I'm guilty of skipping the cool down period. I'm usually pressed for time and rushing to change in the locker room. Does pulling on your pants count as "stretching"?

Avoid the 3 most common gym mistakes

Philadelphia, PA — Wed, 22 Aug 2007 18:11:19 GMT

I think it depends on how far you have to reach in order to grab your pants, and on what muscles you were working out. Likely, however, pulling on your pants is not an "alright" way to stretch.

Avoid the 3 most common gym mistakes

J McIntyre, Birmingham, AL — Wed, 22 Aug 2007 18:23:58 GMT

"Poor technique" I believe gets more people. I've watched guys only interested in pushing, throwing or pulling large weights and not really caring about the benefit or technique. I was guilty of this in regards to squats. My knees were killing me and I was not seeing any gain. So I did some research and changed stance and technique. Much better now.

Avoid the 3 most common gym mistakes

You don't know me — Wed, 22 Aug 2007 18:27:27 GMT

How about commenting about the article's subject, rather than a improperly used word.

Avoid the 3 most common gym mistakes

Andrew, Dayton OH — Wed, 22 Aug 2007 18:31:35 GMT

Funniest technique errors are guys doing bicep barbell curls. The amount of cheating that goes on in lifting an "impressive" weight is laughable. So, do you think lifting that massive weight all of two inches (when you eliminate body and shoulder movement) is going to do that much for you?

I've gone into a gym, run a couple miles, lifted for 30-40 minutes, showered, and dressed while some people are lifting the entire time. There's a limit to the effectiveness of training, and I think 2 hours is WAY overkill for anyone but a professional. Don't these people have jobs, friends, family??

Avoid the 3 most common gym mistakes

Brooke, Cincinnati, OH — Wed, 22 Aug 2007 18:35:02 GMT

I cringe every day at my gym at the improper technique everywhere, from the guy doing bicep curls while hitching his back on each lift(massive disc degeneration in his future) or the older woman who goes as fast as she can on the stairclimber but is actually holding herself up with her upper body in order to go that fast (getting basically no cardio benefit at all). I make a point of having a trainer work with me once a month or so to make sure I'm keeping form.

And seriously people, get over yourselves. Read the damn article for the content and stop worrying about the 'professionalism' of a word that's actually correct.

Avoid the 3 most common gym mistakes

Andrew Dice Clay, NY City — Wed, 22 Aug 2007 18:39:48 GMT

The woman who commented on the use of the word 'alright' sounds like a real bitch. Lighten up before you stroke out.

Avoid the 3 most common gym mistakes

Rudy Friml Denver CO — Wed, 22 Aug 2007 18:44:28 GMT

The author spoke of the guys who focus on upper-body exercises and that brought something to mind. Have you ever noticed that guys with well-defined upper bodies but scrawny little legs are usually jerks?

Avoid the 3 most common gym mistakes

Gleevis, Hibberton, California — Wed, 22 Aug 2007 18:48:29 GMT

This is my first and last time on this site. I thought there would be some intelligent exercise conversation, not a bunch of know-it-alls commenting on grammatical usage. These are the same people who run 1 mile on the treadmill, but have all of the latest clothes and accessories. Bah.

Avoid the 3 most common gym mistakes

JP, Cherry Hill, NJ — Wed, 22 Aug 2007 18:52:50 GMT

There isn't much to add to the basic content of this article - stuff everyone should know - and probably most do, even if they don't practice it.

HOWEVER, how thrilling to discover others offended by the "dumbing down" of our English language by MSM.

Alright is incorrect. Just because you can find someone USING it doesn't mean it represents correct usage (e.g., ain't). Also, same goes for the non-word "towards." The correct word is "toward."

The grammatical error that has made the greatest inroads in TV/Internet writing? "Different THAN!" Than is a "degree word" -- used to indicate there is a degree of difference. But difference is simply an either-or condition: a thing is different FROM another thing, or it's the same. The Brits say "different TO" instead of "different FROM" but even THEY won't say "different THAN"...

Avoid the 3 most common gym mistakes

Adriana - Kansas City — Wed, 22 Aug 2007 18:55:27 GMT

I'm guilty of all these not getting done in a workout - and I've yet to regret doing or not doing any of them. Why is warm up and cool down so important? I've been working out so long, my muscles are already used to my routine. Advice? Thoughts?

Avoid the 3 most common gym mistakes

Chuck, Charlotte, NC — Wed, 22 Aug 2007 19:01:32 GMT

Come on Gleevis... Come on back. You have to weed thru those getting rid of their stress through the keyboard vs those who worked out at lunch and are looking for help with their workout routine. I agree with those already who posted about technique. While there is not alot of help here for improving it. Most gyms have trainers that are just waiting to help you do whatever you are doing right ? Some even won't charge you :) Then there is google.com

Avoid the 3 most common gym mistakes

Marviene — Wed, 22 Aug 2007 19:03:07 GMT

Well, I didn't learn anything new from the article but I was entertained by all y'all. Hey JP - thanks for the info on "Different Than."

Avoid the 3 most common gym mistakes

Adriana - Kansas City — Wed, 22 Aug 2007 19:04:46 GMT

The issues with it being more of a fashion show than a place to work out has prompted me to buy an elliptical and workout at home in what I'm comfortable wearing. Why subject yourself to those who "flaunt" the latest trend when all they do is walk around talking and people watching?

Avoid the 3 most common gym mistakes

Chuck, Charlotte, NC — Wed, 22 Aug 2007 19:10:45 GMT

Adriana - I am no expert. (so please check with others as well) I sit behind a desk for a living, but I have worked out for a number of years. What I have found is the injury occurs at the beginning of the workout if you go from a walk/Cold muscle to a full sprint like hitting a ball in a softball game. Good way to pull a hamstring. I have also found that taking 5, 10 or even 15 minutes to really stretch after a workout takes a warm muscle and allows you to stretch it an add some flexibility. I stretch for about 10 minutes (concentrating on my back and neck) after swimming. I can really feel the difference when I get back to the office for the rest of my day.

Avoid the 3 most common gym mistakes

Eric Hunter, Hermitage, Pa — Wed, 22 Aug 2007 19:15:13 GMT

wow - most of you people need a life, not work out instructions! if you are that worried about the grammar start working out at the library! as for the warm up and cool down, sop very important in reducing injuries. and yes, guys who spend four hours curling incorrectly, are seriously insecure about something, likely there "little sausages"!

Avoid the 3 most common gym mistakes

lori — Wed, 22 Aug 2007 19:18:06 GMT

forget the gym. Kung fu can be done anytime, anywhere - with no equipment at all. I spent two year in the gym doing everything right with trainers and nutrition on my side and did not see much improvement. Then I started ba gua kung fu and lo and behold?! Muscles I never thought I would see - and even secondary and tertiary muscles started showing up. Lose the equipment and find the wonders of martial arts!

Avoid the 3 most common gym mistakes

Jackie, Atlanta — Wed, 22 Aug 2007 19:23:13 GMT

ah grasshopper, you show much wisdom. This article screams martial arts. Big warm up. Strong technique in all motions. Stretch, then stretch some more.

Avoid the 3 most common gym mistakes

Jason, Iowa City — Wed, 22 Aug 2007 19:41:58 GMT

As a fitness instructor, I see all three of the above mentioned fitness mistakes more frequently than I would like on the floor. Thankfully, the only one I generaly see in my classes is poor technique since all of my classes have a warm-up and cool down designed into them. These mistakes are most common among men who are eager to show how much weight they can lift. As I tell my classes, you will get better results quicker through proper technique than you will by piling on the weight.

Avoid the 3 most common gym mistakes

L Rogers — Wed, 22 Aug 2007 19:42:09 GMT

Good information, with humorous comments. If you intend to complain about "alright" in the article, you should attempt to watch your own language. Is "upper body" acceptable, or should it the phrase be hyphenated, such as "lower-body" was done. Also, contractions are frequently discouraged. Are you going to follow the AP style for these items, or maybe use the MLA occasionally? The best measure of this issue in all instances is clarity. Was the article clear?

Perhaps the true intent was to attempt to feel superior, and attribute insecurity to others.

Avoid the 3 most common gym mistakes

B. Henkle — Wed, 22 Aug 2007 20:26:36 GMT

If you are lifting weights for size, you don't go light weight to heavier weight. Yeah, you should be warmed up thru stretching or Cardio before tossing around heavy weights, but light to heavy is not good for building size.

Avoid the 3 most common gym mistakes

DB, Huntsville, AL — Wed, 22 Aug 2007 20:27:13 GMT

I'd like to see an article sometime on getting in a good overall workout (including cardio) in less than an hour and a half. I do about 40 minutes cardio and find I'm just finishing up a lower-body routine with some crunches and stretching at the end another hour and 20 minutes later. How can I get a good, overall workout without spending so much time at the gym. And if I made any grammar/spelling mistakes, I apologize. I'd just like some input to my question. Thanks.

Avoid the 3 most common gym mistakes

D. Blake, Yuma, Az — Wed, 22 Aug 2007 20:31:21 GMT

My mistake is also the cool down. I am, however, glad that I do excercise with proper tenique. When I see others in the gym speed lifting, throwing the weights, or just not executing correctly, I think to my self, "what a waste of time." I do need to make more of a commitment to the cool down process. (And isn't it amusing how others jumped on to spelling instead of discussing the article.) I'm sure that I have also used incorrect words and/or grammar, and/or fragmented sentences. Focus people, focus.

Avoid the 3 most common gym mistakes

DMA, New London, NH — Wed, 22 Aug 2007 20:45:35 GMT

When I am pressed for time after a workout, I've been known to do my stretches in the shower. Not only does it allow me the proper "cool down" for my muscles, it gives me the added advantage of warm water keping them flexible and me more relaxed than had I rushed through a more proper cool down period on the gym floor. I got the idea from my Pilates instructor and it was praised by an occupational therapist when I hurt my shoulder at work. And yes that second statement was a run-on sentence, lol. :)

Avoid the 3 most common gym mistakes

Tommy Atkins, Chicago, IL — Wed, 22 Aug 2007 20:46:49 GMT

To L. Rogers: a compound phrase is hyphenated if it modifies something. Therefore, Christine Tague's usage of "upper body" is correct, as is her hyphenated usage of "lower-body." Don't talk about something you misunderstand. It makes you look very ignorant.

Avoid the 3 most common gym mistakes

jj — Wed, 22 Aug 2007 21:06:47 GMT

" Alright" None of you know anything about working out. Keep eating that fast food and sitting behind your desks. I think we can all agree that is what you guys and gals know the best

Avoid the 3 most common gym mistakes

Val, Texas — Wed, 22 Aug 2007 21:18:25 GMT

I can't believe I actually read through all of this. I just recently started working out again and thought there would be some useful information. There may be but I don't have time to go through all of the crap.

Avoid the 3 most common gym mistakes

jj — Wed, 22 Aug 2007 21:24:39 GMT

You should worry less about grammar and more about your worthless flabby bodies. Just a thought.

Avoid the 3 most common gym mistakes

mike s — Wed, 22 Aug 2007 21:34:38 GMT

I've been "working out" for 3 years now at my local gym. My take on working out is any work out is better than sitting on your sofa. I've found that basic push ups, pull ups, sit ups, dumbbells and walking on the treadmill work for me. Don't strain too much and try to impress people or you'll be sorry.

Avoid the 3 most common gym mistakes

Chad UT — Wed, 22 Aug 2007 21:55:27 GMT

Come on everyone knows the biggest annoyance is people not coming properly attired ie people that wear sandles

Avoid the 3 most common gym mistakes

jj — Wed, 22 Aug 2007 21:58:30 GMT

Arnold used to work out in bare feet. And he had the greatest body in the history of body building. Dont worry about what other people are wearing. Start by looking at yourself.

Avoid the 3 most common gym mistakes

Ed in PA — Wed, 22 Aug 2007 22:04:35 GMT

Getting a good workout in under an hour isn't that hard - 30 minutes on the treadmill - get in 3 to 3.5 miles - wear a heart rate monitor so you know you're getting benefits - then when you lift, make sure you use pulling/pushing together - you don't need any rest between pull/push - like shoulder press followed immediately by pullup/lat pulldown. Don't rest any more than 3 minutes between pull/push sets, and make sure you're using enough weight to fully fatigue by the 10th rep.

Avoid the 3 most common gym mistakes

WJ Glen Ellyn IL. — Wed, 22 Aug 2007 22:26:28 GMT

Women-stop thinking all of your problems can be solved on the cardio machines. Learn to lift with HEAVY weights.THEN do your cardio at the end of your workout. You will feel and look great. We need to stop being a nation of flabby, wimpy people.

Avoid the 3 most common gym mistakes

ADCH PHX — Wed, 22 Aug 2007 22:39:09 GMT

WOW i can't believe the topic turned to that LMAO @ you all

Avoid the 3 most common gym mistakes

no where — Wed, 22 Aug 2007 22:45:30 GMT

hahahaha... this took up the rest of my afternoon at work and made me laugh so hard hahaha... anal bastards gotta love them

Avoid the 3 most common gym mistakes

anon, Seattle, Wa — Wed, 22 Aug 2007 23:06:10 GMT

I think in line with #2 a big one especially for guys would be to "Check your pride at the door"

Guys that try to stack on the weight just because another guy is lifting more weight or a pretty girl is walking by is asking for injury and most definitely have poor form.

I would consider myself an long time weight lifter and always appreciate and respect a guy that puts a 25lb weight on either end of his bench press bar to do his thing correctly while i'm one bench over doing my umpteen million pounds on mine. It shows that he's there to do fitness and not stroke his ego as i so often am apt to do.

Avoid the 3 most common gym mistakes

Chris R., Tucson, AZ — Wed, 22 Aug 2007 23:21:23 GMT

Lori, I couldn't agree more. I spent years in a gym, mostly using free weights, and would always reach a plateau and get bored. Two years ago, I started going to a muay thai club and started noticing muscles that I never had. I train two days a week, for one hour each day, and lost 18 lbs. in the first 3 months. I also dropped my body fat % and greatly increased my balance, flexibility, and endurance, plus muay thai is a great skill for self defense. I have also met some really great people at the club. When I am not challenged or improving, I get bored, but with muay thai, I am constantly challenged and never have trouble motivating myself to get on a stairclimber and stare at a TV for an hour.

Avoid the 3 most common gym mistakes

Guillermo, El Paso, TX — Wed, 22 Aug 2007 23:31:28 GMT

Hey, is it alright to use OK in writing? Nobody mentioned that. Would a spelling of okay be all right or not? Geez.. I'm so confused now.. I need to go back to school. Thanks to everyone that pointed out the "grammatical mistakes" in the article! That took 10 minutes of my life to read that I'll never get back.

As far as the content of the article is concerned, doing a lighter version of the workout is a great warmup but it should be preceded by some dynamic stretching. Dynamic stretching should be done before any workout or aerobic exercise and static stretching after the workout itself.

Avoid the 3 most common gym mistakes

Jack Bauer — Thu, 23 Aug 2007 00:22:14 GMT

Its my bday!!!!! Good READ!

Avoid the 3 most common gym mistakes

Marty, Carson — Thu, 23 Aug 2007 01:27:00 GMT

I think the worst, most common mistake is trying to get into shape too fast. People are gung ho for a short time, then burn out and quit. Working out has to be a lifelong habit, not a finite 'program'.

Avoid the 3 most common gym mistakes

s jones — Thu, 23 Aug 2007 11:17:33 GMT

Language changes because it is dynamic. Written language changes more slowly unless something like a printing press or text messaging happens. People like to feel superior to each other about spelling, proper attire and gym performance. Is a forum about helping each other or being snarky? Well, it's about being snarky, of course!

Avoid the 3 most common gym mistakes

Bob, Bloomfield, NJ — Thu, 23 Aug 2007 12:11:56 GMT

Spelling isn't the only problem here - the writer seems to have missed the study showing that people who don't warm up have no more injuries than those that do. Anecdotal information is not what you would expect from a source of health information.

Avoid the 3 most common gym mistakes

Mike V — Thu, 23 Aug 2007 14:38:42 GMT

"For example, if you are interested in tightening and toning your upper body, it is alright to do fewer lower-body exercises, but don’t skip them completely."

There is no such thing called toning...and if the muscles are tight, then you are not doing enough stretching.

Avoid the 3 most common gym mistakes

Jake ATC, CSCS — Thu, 23 Aug 2007 15:35:08 GMT

I think the debate over the effectiveness of a warm up, and/or type of warm up could best be answered by the following journal article:
DYNAMIC VS. STATIC-STRETCHING WARM UP: THE EFFECT ON POWER AND AGILITY PERFORMANCE
By:Danny J McMillian, Josef H Moore, Brian S Hatler, Dean C Taylor.
Journal of Strength and Conditioning Research

Avoid the 3 most common gym mistakes

Kristen, Titletown USA — Thu, 23 Aug 2007 17:15:13 GMT

Now THAT was entertaining! I nearly forgot that this forum's purpose was to discuss the topic of an article. You people crack me up! (but don't quit your day jobs just yet)

Avoid the 3 most common gym mistakes

ITorres, Glen Allen, VA — Fri, 24 Aug 2007 02:32:42 GMT

From “http://www.abc.net.au/rn/healthreport/stories/2007/1976798.htm”: “…Norman Swan: And stretching and injury? Rob Herbert: There have been two large randomised studies done on this and I was involved in those, they were done by Rod Pope now at Charles Sturt University and they seem to indicate that there's no effect of stretching on injury risk. Those studies were done on army recruits and some people think that we need to replicate those studies on community populations. But the best evidence we have at the moment from studies on army recruits says there's no effect.…”

Avoid the 3 most common gym mistakes

Ronnie mcLovin — Sun, 26 Aug 2007 01:35:00 GMT

Each and everyone of ya'll need to get your lazy butts off the computer and head to the gym! =)

Avoid the 3 most common gym mistakes

Valori,Orlando, FL — Sat, 01 Sep 2007 03:21:57 GMT

You took off my comment. Can't you just xxxx over it, delete whatever HTML is, and return the rest,PLEASE? I really need moral support, or are you planning to contact me on my E-mail-PLEASE DO!~OI forgot to put city and state on it. Can you add it from below, delete whatever was/is the problem, and return my plea for support and assistance?

Avoid the 3 most common gym mistakes

Sofie, San Antonio, TX — Tue, 11 Sep 2007 21:32:40 GMT

I'm long-limbed/double-jointed, so I prefer to stick to the machines to make sure that I don't use bad form in free weights, as I've noticed that I tend to do, no matter how hard I try, when I look at myself in the full-length wall mirrors all over the gym. I'm down there with all the ppl who don't cool down as well... I guess that's what's been affecting my flexibility.
Also, Jay Blahnick's hot-- he can write whatever he wants; I'd let him train me any day, any way he wants, although I'm sure I'd prefer exercises of the cardio variety with him (and I'm a pretty good writer as well). Get over the alright thing. It's acceptable. It's not like he wrote "funner" or anything. Go lift some weights (but take his advice and warm up before).

Avoid the 3 most common gym mistakes

Peter, Irvine, CA — Thu, 13 Sep 2007 07:10:37 GMT

Oh my goodness, are we really worrying about one single word? I think it's time to move on folks, c'mon get a life!

Avoid the 3 most common gym mistakes

Raleigh,NC — Thu, 13 Sep 2007 14:10:17 GMT

Gyms should start offering classes where people can get together and just beat the heck our of each other with dictionaries and style guides (after an appropriate warm up of mocking each other of course). I did enjoy reading the quotes and citations though. I think if alright is good enough for Gertrude Stien, it is good enough for MSN.

Avoid the 3 most common gym mistakes

Jane Doe, Overseas — Thu, 20 Sep 2007 07:52:43 GMT

In line with martial arts, anyone who has a history of dancing as a child/teen should consider picking it up again. I started attending a dance studio when I was 31, after not having danced since my teenage years. I also saw muscles defined that I never saw from running, lifting, and Tae Bo. That was when my arms were the most defined, and the prettiest, too.

Now I've moved and don't have access to a good dance class, and boy do I miss it!

Avoid the 3 most common gym mistakes

TONCE Provo,Utah — Sun, 30 Sep 2007 10:16:16 GMT

An adendum comment on sloppy form in weight training is disregarding time to take in PROPERLY adjusting the right heights of the seat and other adjustments on weight machines. How many novice gym attendees hurt elbows,shoulders,and knees via disregarding the basic rule of self education on machine use prevents long termed joint or muscle injuries!!!!!!!

Avoid the 3 most common gym mistakes

Katie, St. Peters, MO — Wed, 03 Oct 2007 18:56:33 GMT

For me, the cool down stretches make the workout worth while. I feel so much better if I take the time to stretch everything out at the end of the workout. It is very relaxing and leaves me feeling better than just a workout alone!

Avoid the 3 most common gym mistakes

John-boy, Chevy Chase, MD — Thu, 25 Oct 2007 23:43:40 GMT

Whaal... I takes a good long while to warm up afores I get into a workout and I ain't never had no inuries a from it. When I axed my trainer bout it he said I was doin it alright. Hope y'all found that a hepful.

Avoid the 3 most common gym mistakes

Molly — Wed, 31 Oct 2007 21:49:41 GMT

This SUCKED!!!!!! I am new to working out and am looking for insight on how to get an efficient and safe workout and instead get "know it all" losers clogging up the airwaves. Man! Why don't you just GET A LIFE!!!!!!!!!!!!!!! SO LAME!!!!!!!

Avoid the 3 most common gym mistakes

Lisa, Bellevue, WA — Thu, 22 Nov 2007 22:42:30 GMT

I have been exercising regularly for about 12 years now (about 5X a week, plus walking 1-2 miles at night). One of the most important rules seems to be stretching, but i constantly get conflicting opinions when it comes to the before/after exercising issue. Recently, I have read through a couple of studies that indicated pre-exercise stretching did little to avoid injury. My physical therapist insists that stretching is better after muscles are warmed up.

Frankly, I have given up trying to determine which school of thought is correct. I find that stretching my calves and hamstrings before seems to work best for me. After a full 60-minute workout of cardio/weights, a head-to-toe stretching regimen to avoid muscle stiffness later seems to do the trick.

As for mistakes in the gym, more than anything I notice poor form with machines and free weights.