Form and Tempo
	You need to establish correct form before you start adding weight. If you start with bad form, it will become a habit and ultimately lead to injuries.
	During Strength Training
	When handling any weight, even a light weight, you should concentrate on the primary muscle or muscle group you are using while lifting and lowering the weight slowly and deliberately.
	Lift the weight slowly using a count of two, exhale, concentrate on squeezing the muscle, then lower the weight even more slowly using a count of four while inhaling.
	This extra concentration and timing will more effectively build your muscles than swinging the weights around while your mind is thinking about your grocery list or what assignments have to be done at the office.
	It is not a sign of weakness if a weight is too heavy for you to move with strict form. If you have to decrease the weight in order to lift it correctly, your muscles will respond more effectively than if you have to swing the weight up or use quick, momentum-derived movements to complete the exercise.
	During Cardio Training
	Your form is largely dictated by your biomechanics: how your feet hit the ground. If you swing one arm wildly, it may be for natural reasons to balance what your legs are doing. Nevertheless, some basic statements can be made about "good" form:
	BODY:   Run upright. Your back should be straight, roughly at a 90-degree angle to the ground. Ignore anybody who tells you to "lean into it," even when running uphill.   HEAD:   Look straight ahead. Unless you are enjoying the scenery, your eyes should be focused straight down the road on a point moving about 10 meters in front of you. Try to run in a straight line.   ARMS:   Swing your arms naturally. The angle at the elbow between your upper and lower arms should be about 90 degrees. Your hands should be loosely cupped, about belly level. Let your arms swing in rhythm with your legs. The legs should control armswing, not the other way around.   FOOTPLANT:   The most natural landing is mid-foot, the ball of the foot landing first, the heel contacting the ground a fraction of a second later. The toes push off a fraction after that. Some runners land further forward or backward, will do what feels natural to them. Attempt to modify this natural gait at your own risk.