Dynamic Warm-up: Definition, Benefits and Routine
Would we ask you a question would you rather spend five minutes going in circles or five minutes preparing your body in a way that really benefits you, both in training and in life?
If this is the latter, then welcome to the world of dynamic warm-up. We think you will love this.
Dynamic warm-up: definition
A dynamic warm-up is a series of non-stationary movements performed sequentially before any physical activity. Preparing your body for exercise, sports, or performance is critical. This is how an athlete warms up! It uses a specific series of functional movements to effectively activate your muscles and relieve any weakness in your body before beginning to exercise. A dynamic warm-up usually begins slowly, focusing on movement, then activating different muscles, before turning into a high-impact final touch.
The difference between a dynamic and a classic warm-up
Dynamic warm-up is completely different from static stretching. During static stretching, the body remains in position for a period of time and the end goal is to enhance flexibility. In contrast, a dynamic workout varies depending on the user and the sport/exercise they are about to participate in.
Benefits of a dynamic warm-up
Ask one of the best trainers in the world and he will tell you the benefits of a dynamic warm-up. Professionals at the National Strength and Conditioning Association (NSCA) are re-examining traditional beliefs about static stretching before an event and examining the various benefits of a dynamic warm-up. These include:
1- Prepares you mentally and physically to exercise
A well-designed dynamic warm-up sets the tone for your upcoming workouts. Establishing this rhythm, movement rhythm, and breathing can help you engage in the movement as it happens. Whatever the activity or sport, whether you're about to attend a dance class, practice martial arts, or enter a competition, it can help.
2- Improving athletic performance
Dynamic warm-ups improve oxygen delivery and blood flow to active muscles. They increase core body temperature and boost metabolism. It increases strength and power by accelerating the transmission of nerve impulses. Again, these are specific to the sport or activity you are about to engage in. For example, a dynamic warm-up before a tennis match should include movements that improve the mobility of your joints and arm, preparing you for explosive reflexes.
3- Preventing injuries
Want to reduce muscle soreness after training? Dynamic warm-ups are our friends. By moving while stretching (rather than standing still), your joints are subject to their full range of motion, which relaxes them and reduces the risk of injury. Likewise, dynamic warm-ups help blood get to your muscles, which reduces the risk of tears and injuries by preparing them for more intense workouts.
Dynamic warm-up: routine
Learning the what and why of dynamic warm-ups is knowledge, but learning how to incorporate dynamic warm-ups into your routine is a strength.
That's why we set up a routine for any exercise:
- Small Worms: 2 sets of 10 reps
- Straight hip joint: 8 repetitions on each leg
- Lunge: 8 repetitions on each leg
- Twisted triangle: 5 on each side
- Descending dog front support: 5-10 reps
- Lateral scale: 10 reps per leg
- Back to Wall Shoulder Bend: 2 sets of 8 reps
- Squat: 2 sets of 8 reps