When performed correctly, dynamic warm-ups help the entire body prepare for the most intense workouts and avoid fatigue.
Do you stretch or warm up before exercise? The answer should be in the affirmative, but most often it is negative. Usually, a warm-up is skipped due to lack of time or lack of understanding of the importance of this step. Both stretching and warming up are useful before a workout, not only to improve performance but also to prevent injury.
One of the best ways to do an effective warm-up and stretch without spending too much time is to combine the two exercises into one called the dynamic warm-up. Such a warm-up is a sequential series of movements performed before the main physical activity. It aims to increase blood flow to the muscles, increase functional mobility, maximize the flexibility of the whole body and prepare the body for physical activity.
When performed correctly, a dynamic warm-up helps the entire body prepare for intense exercise and avoid fatigue. Also Read: How to Warm Up Before a Workout
Recommendations for a dynamic warm-up
There are some general guidelines for every dynamic warm-up to follow in order to optimize your time and effort.
- First of all, a dynamic warm-up is required before each lesson. This should be done at a moderate pace. Do not immediately try to stretch as hard as possible. Let your body “warm up” by allowing the muscles to generate heat, oxygenate, and be ready for a full range of motion at high speed. Dynamic stretching targets multiple muscle groups and multiple movements at the same time.
- The next issue is the amount of time the dynamic warm-up should take. It is not designed for an hour-long workout. Depending on the activity you are preparing for and your fitness level, the warm-up time may vary. The warm-up usually only lasts 10-20 minutes and should be performed no more than 15 minutes before the start of physical activity.
- As for the order of actions in a dynamic warm-up, then all exercises should be consistent and progressive. This means that the least invasive actions are performed first. They must be done by gradually increasing the pace and ending with more explosive, stronger movements of almost full intensity. Examples of warm-up exercises that should be done last include high-knee running, jumping jacks, and short-distance sprints.
- A dynamic warm-up should focus on moving the entire body while simultaneously focusing on multiple muscle groups. Example: Don’t just do a walking lunge, but add an upper torso rotation or a side bend.
Caveats
It should be remembered that a dynamic warm-up should be appropriate for the activity or sport being performed.
For example, if you’re training for a weekly round of tennis, your warm-up probably won’t be the same as a soccer player’s, and a basketball player probably won’t need the same warm-up as a track and field athlete before a sprint. Learn, experiment and choose the best for yourself.