Friday, December 11, 2009

Dynamic Warm-up

The Importance of a Dynamic Warm-up

I always see the average gym goers walk into the gym and do one of the following: 1) perform some quick arm circles, walk over to the bench press and then start struggling through their sets. Then they stand up and rub their shoulders because they are hurting or 2) Go to the treadmill, walk at an easy pace for 5-10 minutes and then go start their workout. These are not correct ways of warming-up. In fact it is pretty much a waste of 10 minutes. A consistent dynamic warm-up is very important for injury prevention, increasing blood flow throughout the body, increasing joint mobility, increasing muscle flexibility, increasing range of motion, and activating specific muscle structures for the upcoming workout. Without a proper dynamic warm-up, you will get injured. You should never just jump into your first set of working out. You must work on your weaknesses in a dynamic warm-up in order for you to increase performance and fitness. During a dynamic warm-up you should address the following: Glute activation, hip, ankle, and shoulder mobility, knee, scapular and core stability, active flexibility, coordination movement patterns, agility and quick feet drills, heart rate elevation and body weight strength movements.
There are many variations of a dynamic warm-up. If you are consistent and understand why you are doing certain movements, then you are on the right path. It is important to be progressive during this warm-up. Do not start with the most intense exercises. Slowly progress your way from low intensity to higher intensity movements. Remember, technique is number 1. Learn to master each exercise. Be precise and strict with your movements and you will improve your posture, flexibility and move better. Start implementing a dynamic warm-up into your daily workout routine and you will see the huge benefits in your workouts. Go to for an example of a proper dynamic warm-up.

No comments:

Past writings