With less than a week away from the start of a new year, many people will resolve to lose weight in 2007.

Local fitness centers see an increase of new members after the first of the year, along with the regulars working out more frequently to burn off those holiday pounds, said Amy Sutherlin, fitness manager at Southeast Missouri Hospital's HealthPoint Plaza.

As the numbers increase at the gym, personal trainers will notice more mistakes more frequently when exercisers work out.

"Exercise machines are designed to work a certain way, and when someone uses them incorrectly, they can easily pull a muscle or worse," said Darren Harris, health and fitness coordinator at Saint Francis Medical Center's Fitness Plus.

Before starting a new workout, review the top exercise mistakes personal trainers notice at the gym:

• Not warming up before starting an exercise routine. Laura Morningstar, a clinical integration coordinator at HealthPoint Plaza, recommends a five-minute warm-up on an exercise bike or running a few laps around the track. This will increase blood flow to the muscles and helps the body begin to burn fat cells. Not preparing your muscles can lead to strains and pulls.
• Beginning a workout on an empty stomach. Don't starve yourself to lose weight. By eating more small meals a day, you can increase your metabolism and lose weight faster.
• Never changing your work out. If you don't change your routine, your body will become accustomed to the workout and won't stimulate any new muscle growth or burn fat cells.
• Not drinking enough water. The first sign of thirst already tells you're dehydrated. Drinking 64 ounces of water per day will actually help you lose weight, Harris said.
• Lifting too much weight and using improper form. Never lift more than your muscles can handle. Improper form can cause injuries and strains.
• Exercising too intensely. When you strength train, allow 48 to 72 hours of rest and repair time before training the same muscle groups, Harris said. When people train too much, they burn themselves out and quit coming to the gym.
• Ignoring one or more of the base components of fitness. To see results in your workout, Harris recommends stretching, cardiovascular and strength training, and watching what you eat.
• Setting unrealistic goals. You can't lose 30 pounds in one month -- it's not healthy. Don't base all your progress on weight loss. Morningstar said people will often lose inches before pounds.
• Don't copy techniques from the guy lifting weights next to you, ask a personal trainer for help. Most local gyms offer free equipment orientation and fitness assessments with certified trainers.

With these tips, you should be well on your way to sculpting the perfect body for the new year.

jfreeze@semissourian.com

335-6611, extension 246