What should a dynamic warm-up look like?
Warming up before training is very important to ensure an optimal level of exercise efficiency. Below we suggest what a dynamic warm-up should look like and what you need to know about it.
What is a dynamic warm-up?
Dynamic warm-up is a concept synonymous with the term dynamic stretching. This term is used to describe a group of stretching exercises, which are characterized by the rapid expansion of muscle fibers and their rapid return to their normal conditions. Stretching of
muscle structures is carried out during movement that occurs at all levels. An indisputable advantage of the dynamic warm-up is the fact that, unlike the static version, this model does not cause muscle weakness.
When is it worth using a dynamic warm-up?
Using a dynamic warm-up works with all types of physical activity, whether it's weight training, running, cardio training, or a custom group workout. The dynamic form of stretching before the planned exercise will allow proper preparation of the muscular system and individual muscle groups, in order to achieve the maximum benefit from their performance.
What are the benefits of a dynamic warm-up?
Starting each training session with a dynamic warm-up of a few minutes will provide you with a number of valuable benefits for the musculoskeletal system. Among these can be mentioned
- Improve muscle performance
- Reduce the risk of injury during training
- A clear and noticeable increase in the flexibility of muscular structures
- Improving mobility of existing joints and increasing range of motion
- Muscle engorgement and optimal oxygen supply - adequate nutrition of muscle fibers during planned training
What are the most important principles of dynamic warm-up?
The dynamic nature of the warm-up requires more or less participation of the practitioner in preparing the musculoskeletal system for work. This is why it is worth taking a few minutes to adapt to the effort, for example a short walk at a brisk pace or a light run. Running a small distance on an elliptical will also do well in terms of warming up and preparing for the actual warm-up.
A session of dynamic stretching should last no more than 15 minutes. The exercises should be performed at an optimal pace and full range of motion. In general, it is suggested to do 6 to 8 exercises, one set (10 repetitions/per set). The point is that the dynamic warm-up should cover the whole body. Therefore, exercises should gradually activate large muscle groups to produce small parts of the body.