gym culture

Even if you want to get in and out at the gym, there are many things that can distract you from a good workout. Here's how to deal with the biggest distractions so you can get in and out without wasting your time.

Feeling self-conscious: Whether your face turns bright red or you feel like you're sweating gallons, exercising doesn't exactly bring out our best-looking selves. And if you're new to the gym, you may feel like you should stick to what you know so you don't embarrass yourself.
How to deal: Arm yourself with knowledge about your gym's features so you feel confident while you work out. Knowing how to work the TRX straps or do a perfect dead lift in the weight room will only help you care less about what people might be thinking and more about your workout. Ask a trainer to demonstrate how to use machines and read our essential tips for the weight room. And if you're worried about how you look, remember that everyone is there to work out, not judge you.

Noisy neighbors: You're trying to focus on your mile split on the treadmill, but all you can hear is one end of a cell phone conversation or a gossip session in full bloom, and the guy in the corner won't stop grunting.
How to deal: Besides the normal ways to distract yourself with headphones and an engrossing TV show, devote your attention to your own workout instead. Make up your own mini triathlon workout or shake up your treadmill routine with a fun pyramid interval workout so you won't be bored enough to be distracted by your neighbors.

Keep reading for two more distractions.

Do you arrive at your fitness class and head straight to the same spot without even thinking? Having a special spot can make you feel more comfortable in class, but if you give it a chance, placing your mat in a different location might help you get more out of the class. Check out how each area of the room can bring something new to your workout.

• Front and center: If others easily distract you, there are usually less people in the front row. This is also a good place to be if you're a beginner since you'll be closest to the teacher. It will allow you to hear instructions better, ask quick questions, and have an unobstructed view of the teacher doing each move.
• All the way in the back: If you're shy or self-conscious, setting up in the back of the room is the spot for you. You have a view of everyone else in the class, which helps in following along, but without the worry of all eyes being on you. If you're feeling tired or depressed, being in the back is a great place to feed off the uplifting energy of the group. And, if you have to make a quick getaway, being in the back will cause the least disturbance when you have to leave early.
• By a wall: If you need a little assistance with balancing, a wall can offer help without having to rely on the teacher. It's also a good choice if you're easily distracted — less people on that side to disturb you. Being off to the side of the room can also prevent you from distracting others if you like to stray a little from the teacher's instructions.
• By a mirror: If you're unsure about your form, watching your reflection in a mirror helps tremendously. Plus it can be inspirational to see how strong and fit you look!
• By a speaker or window: If you're especially stressed, feeling down, or need a little extra inspiration, set up near the speakers or by an open window to help you zone out and just be in the moment.

Personal trainers spend all day watching people work out, so they are well versed in the biggest mistakes we make when we're sweating it out at the gym. We asked trainers from Crunch, Equinox, and Sports Club/LA to tell us the worst things they see people doing over and over when exercising in the gym. Here are the 10 biggest mistakes people make at the gym — and how to avoid them!

1. Doing squats and lunges incorrectly. These fitness mainstays are easy to do anywhere, but they are often done incorrectly, says Caitlin Ritt, a private trainer at Sports Club/LA. "The biggest mistake I see people do over and over in the gym is squats and lunges with the weight in their toes and their heels coming up off the ground," she says. "I have clients come to me all the time complaining about knee pain, and as soon as I get them to keep the weight through their heels, almost always the knee pain goes away." Correctly doing squats and lunges will not only help prevent injuries, but will also engage your glute muscles. And that, as Caitlin reminds us, "is the way to a firmer and tighter butt!"
2. Doing the same routine all the time. Don't just go to the gym on autopilot. "You need to mix it up in order to avoid boredom and plateauing," says Lauren Fairbanks, a personal trainer at Equinox. Dedicate different days to focusing on a different aspect of your fitness routine, and don't be shy about trying new exercises; it helps rest overused muscles.
3. Relying on the machines. Gyms are filled with rows of machines, and often people think that's all they should be using at the gym. "Machines are horrible," says Tim Rich, a personal training manager at Crunch. "They push you through a guided plane of motion, which could cause pain and injury." Instead, "make your body a machine" by doing strengthening exercises that use your own body weight (like push-ups and lunges) or taking advantage of free weights, or, if your gym has it, a TRX suspension system.

More mistakes after the break!

New to the treadmill? Make sure you're doing it right with these tips.

1. Warm up: Stepping on the treadmill and going at full speed may lead to injury, or at the very least can make your run feel that much harder as you overwork cold muscles. Spend five minutes jogging at an easy pace (or walking at a brisk pace) before ramping up the speed.
2. Watch your form: The good news — your treadmill has a TV to help distract you from your long jog. The bad news — that engrossing reality show is making you forget about your form. Remind yourself to do a form check every few minutes to make sure you're not straining your neck or crowding the front of the machine. Read our tips for proper treadmill form here.
3. Add intervals: Want to become a better runner and burn more calories? Make sure at least some of your treadmill sessions incorporate high-intensity intervals; these will help you get in a better workout in a shorter amount of time. This effective 45-minute pyramid interval workout helps you hit speed, endurance, and calorie-burning goals in less than an hour.
4. Cool down: After your workout, instead of abruptly stopping, it's important to slowly bring the heart rate back down. If you're using a preprogrammed workout, your machine will include a cooldown, but if you've been inputting speeds manually, make sure you gradually decrease the speed over three to five minutes at the end of your workout until you've slowed down. And don't forget to stretch for a few minutes afterward to help strengthen muscles and prevent soreness.
5. Practice good etiquette: If you're using a treadmill at your gym, make sure to practice proper etiquette. If you notice there's a line of people waiting to use the machine, don't stay on past the gym's time limit and always use wipe down the machine after you're done with your run. You should also make sure that you aren't distracting others by talking loudly to your workout buddy or using your cell phone.

You've set aside time in your schedule to head to your favorite Zumba, indoor cycling, or Vinyasa class, but you can't enjoy it because certain people in the room drive you crazy! Don't let one person get in the way of a good workout. Here's how to rise above and not be affected by these annoying habits.

• Brush your teeth much?: For many, heading to a midday class means scarfing down a quick bite beforehand. Unfortunately, you get a whiff of their garlic breath whenever they exhale. Offering them a mint, mid-Sun Salutation isn't exactly an option, so the best thing you can do is turn your head, move over slightly, or focus on syncing your breath so you inhale and exhale at the same time.
• How about deodorant?: You can't help it if the person next to you doesn't wash their workout clothes between sweat sessions, or skips deodorant; if they stink, you have to ignore it. Carry a hand towel spritzed with lavender that you can periodically sniff throughout class. If you're aware of who the offender is, casually move to the other side of the room.
• I'm here to sweat, not to sweet talk: Fitness classes are great ways to meet new people, but you might not be there to schmooze. If someone is trying to chat with you, smile and politely say you can talk after class. But if it's a beginner class, expect that students may ask the instructor questions. If you're not into all the talk, choose an intermediate class, where there's usually less need for discussion.
• Do you not see me?: You made it to class early to get your favorite spot in the room, but later, someone else sets up just a few inches away from you. Getting into your personal space can be annoying, especially if there's room in the class to spread out. Don't be angry, just be honest. Politely ask the person if they can slide over just a bit.
• Could you be any louder?: It's impossible to be on time to every class. But what's disrespectful is when a late person makes a racket when entering the room. They slam the door, drop their water bottle, noisily get the equipment they need, and maybe even strike up a conversation with someone they know. Unfortunately there's nothing you can do but summon up all your patience and understanding, and use it as an opportunity to practice tuning everything out and to focus on nothing but your breath.

Fitting in a workout during a lunch break is not impossible but takes some forethought. With such limited time, here's how to get the most out of your workout when you only have an hour to spare.

1. Dress right: Wear items that you don't have to struggle with while you change, like a loose dress or a wrinkle-free button-down. You can also wear your Winter running tights to work underneath your outfit for a quick change and to keep you warm. More Winter gym bag essentials here.
2. Go at off times: If you can, try not to go to the gym right at noon. You'll have to fight with a crowded locker room, which eats into your workout time. Also, even if you're using the gym for the machines on the floor, be sure to still check out the class schedule. You'll be able to estimate when the locker room and shower will be busy based on class start and end times.
3. Pick a shorter workout: Short but intense saves time without sacrificing calorie burn. Stick with a workout that's 30-45 minutes so you'll have time to get in and out without going over your lunchtime. Since your workout is shorter, go for interval or circuit training to burn the most calories in a short time. Do this 30-minute circuit workout or this 45-minute pyramid treadmill interval workout.

Read on for two more tips.

Chatting it up with your instructor prior to class is an easy way to get more out of your workout. Keep them in the loop on these occasions, and you will get a more efficient workout in return.

Dealing with injury: Whether you're just coming off of an injury or have a preexisting one, it's important to let your instructor be aware of it. If you wait until the middle of class, you risk overcorrections by an instructor or a position in class that you simply cannot get into. Just briefly remind them before class so that they can modify the exercises to be much more beneficial for your needs.

A late start: If you can tell that your class is going to be late because the one beforehand is running over or the instructor is tardy, don't be afraid to let him or her know that you need to leave on time. This will make both of you feel more comfortable because you won't need to tip-toe out. Teachers get that you have commitments, so they'll understand if you need to leave at the appropriate said time. Along the same lines, also give them the courtesy of alerting them if you have to leave class before its scheduled end.

Welcome back: Coming from the flu or anything that might make you feel dizzy in class? This is a definite update to let your instructor know about. Anytime you return to exercise after an illness or even jet lag, you can be surprised by your stamina. Tell your teacher before class so that you can take breaks when need be or slow down your pace during the exercise in class. This way you won't feel guilty about "wimping out" and you can avoid pushing yourself beyond your limitations.

Move confusion: If you think you've been doing a move wrong because it feels funny or you don't feel the burn, bring it up before class. By mentioning it to the teacher prior to the start of class, they can correct you during the movement while it's still fresh in their brain. They can also take mental notes and let you know after class what they think the issue may be. This is much more efficient than telling the instructor afterward because they'll get a chance to be hands on with you the same day the issue is brought up.