Lifting too much weight. Too much weight will contribute to poor form when lifting and create injury to other areas of the body in addition to the muscle you're targeting. Know your limits. The most effective workout is gradual progressive resistance training.

Jerking while lifting weights. Lifting too much weight can contribute to jerking. The best way to strength train a muscle is by using slow, controlled movement. If you're jerking your weights you're inviting injury, especially to your back muscles.

Exercising too intensely. The days of "no pain, no gain" are gone! If you're looking for effective weight loss, longer periods of moderately intense workouts are most effective. Short periods of high intensity training are fine when integrated into a circuit training workout or when used for athletic training. But for the average fitness enthusiast, too much intensity will only lead to soreness and burnout.

Not exercising intensely enough. If you're looking for results you need to put effort into your fitness program. You don't want to overdo it, but you do want to get your heart elevated into its target training zone.

Not drinking enough water. Contrary to most sports drink advertising, unless you work out for more than two hours per day, water will fill all your fluid needs. Be sure to drink at least 64 ounces of water per day.

Consuming energy bars and sports drinks during moderate workouts. Most fitness professionals agree that unless you're exercising for more than 2 hours a day, energy bars and sports drinks aren't necessary. Unfortunately, high-energy generally means high-calorie when it comes to these products. Sticking to a healthy, well rounded eating plan and drinking plenty of water should meet most exercisers' needs. ( finished)

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（续）

举重强度过大。举重时，过大的重量对形体有害，会伤害所运动的肌肉以及身体的其他部位。要有自知之明。逐步增加强度练习才能取得最佳锻炼效果。

举重时动作过猛。举重过重会导致动作过猛。肌肉力量锻炼的最佳方法应该平缓而有控制。如果举重动作过猛，则会反受其害，尤其是背部肌肉容易受伤。

锻炼强度过大。“魔鬼训练，天使身材”的口号早已过时。如果你在寻找最为有效的减肥方法，那么应当是中等强度的长期练习。短期高强度的训练，如果融入整套训练内容或者用于体育训练，是有好处的，但对于普通健身爱好者来说，过大的强度只会导致痛苦不堪和精疲力竭。

锻炼强度不足。若想有所收获，则要为健身计划付出努力。虽然你不要做得过火，可也的确需要达到所制定的训练强度。

水喝得不够。与多数运动饮料的广告宣传正好相反，只要每天锻炼不超过2个小时，喝水就足以满足体液的需要。记住每天要喝至少64盎司（约2升）的水。

中等强度训练时，吃能量棒和喝运动饮料。大多数健康专家都赞同，只要每天训练时间不超过2个小时，就不需要能量棒和运动饮料。不幸的是，这些高能量的食品往往意味着高热量。只要坚持健康全面的就餐计划，饮用足量的水，就能满足多数健身者的需要了。（完）