When using the equipment at the gym, make sure you've properly adjusted it to fit your height and shape. This reduces your risk of injury and makes the exercise more effective. From the stair climber to the rowing machine, each and every machine has a specific function. In order to get the most out of your workout, it's imperative that you use the equipment in the proper fashion. If you're unsure of the proper way to use the individual machines, consult with an employee at your health club or gym. Stay away from machines and moves that increase your injury risk, like the behind-the-neck press, which can stress rotator cuffs and injure - even dislocate - shoulders. The same goes for the pec deck - the machine that positions your arms parallel to the floor while you open and close them, like wings.
This is a potentially unstable and shoulder-injuring machine. A better option is the simple bench press. When taking gym classes or consulting a personal trainer, check out the instructor's certifications first. An instructor or trainer also should ask you about any injuries or limitations you might have before beginning class or a workout. They also should guide you through a cool down after the workout. If they don't, then do one yourself. You can become lightheaded and dizzy when you abruptly stop moving, so continue walking or jogging slowly after working out. Always stop an activity that feels extremely painful or that taxes you to overexertion. Pain doesn't lead to gain at the gym.