Cardio exercise
IN PHOTO Clients work out on machines at a fitness facility in Arvada, Colorado in this June 15, 2009 file photo Reuters/Rick Wilking

People have their own rituals and styles of preparing before hitting the gym. However, you may not be aware that your usual preparatory routine can actually be detrimental to your development. It is essential to get rid of these bad habits to maximize gains and prevent injury.

1. Stretching before doing cardio

The best approach to warming up your muscles and avoiding injury is to go on a light road run or go straight to the elliptical machine. Set the pace and intensity to light, then do cardio work for five to 10 minutes. Doing cardio is better than stretching for warming up because it improves muscle flexibility, improves blood circulation throughout the body and elevates your heart rate.

2. Eating the wrong pre-workout meal

Avoid eating heavy meals before your workout. Food can take hours to digest depending on what you consumed. Eating too much also affects your energy and might cause you to feel sleepy or sluggish in the gym. Schedule your exercise session at least two hours after your last full meal. Make the changes in diet and exercise together for optimal results, according to a study at the Stanford University School of Medicine.

3. Eating the wrong pre-workout snack

You make the mistake of eating slow-digesting snacks that take too long to digest or sugary treats that tend to spike your blood sugar temporarily then cause you to crash in the middle of your workout. One of the best pre-workout snacks is a banana, which boosts energy because it digests quickly.

4. Not eating

You might have heard of the advice to exercise on an empty stomach so that energy is taken directly from your fat stores instead of your last meal. Although it does help in boosting weight loss, you risk more in terms of losing focus, strength and energy to last through the whole workout. Working out on a fasted state does not cause effective lipid utilization, based on research published on NCBI. A light snack before exercising is advisable.

5. You skip stretching or warming up

Failing to stretch or warm up and immediately hitting the weights or doing intense cardiovascular training can significantly increase your chances of acquiring an injury. Without proper warmup, your muscle tissues are stiffer and your joints are not well-lubricated, increasing the risk for sprains, strains, fractures and other injuries.