Do you warm up before working out? And before you say that you don't have time, I want say that EVERYONE has time to warm up their body before exercising. This does not mean that you have to get on the treadmill, elliptical, bike, etc. to get in a proper warm-up.
Have you ever done or heard of “Dynamic Warm-up”? Some research shows that utilizing a dynamic warm-up before your workout can be a more efficient and effective in your workouts. You can think of a dynamic warm-up as your first warm-up set before actually executing the movement. Many of you are already doing dynamic warm-up, especially if you're doing more than three sets, starting off light and increasing your weights and sets accordingly.
A dynamic warm-up prepares your body for your workout routine and can increase your core temperature prior to working out.
Be Specific
Choose exercises that mimic as closely as possible the activity and movements that you'll be doing. For example, if you run, play tennis or spar in boxing, perform warm-ups that are in the standing position. This is based on the SAID principle, which stands for "specific adaptation to imposed demands." This means that your body adapts and improves what you train it to do.
Dynamic Warm-up Exercising
Dynamic warm-ups often move more than one joint or muscle group. These movement patterns can be quick and rhythmic, such as lateral leg swings, swinging arm circles and standing hip circles, or they can be slow and rhythmic, such as tai chi and modern dance movements. Dynamic warm-ups can also mimic the movement of a specific sport skill, for example, a lateral lunge and ground reach, body-weight squats, medicine ball swings and single-leg hops. Always maintain rhythmic breathing that can help you control the force and coordinate your movements.
Some Dynamic Warm-up movements include:
Jumping Jacks
Jump Squats
Split Jacks
Burpees
Lunges
Side Leg Swings (Forward and Back, Side to Side)
Pull-ups or Wide-Grip Pull-downs
High Kick
Push-ups
As you can see, when utilizing dynamic warm-ups you may actually be able to lift heavier and perform with better form, versus walking into the gym and getting on walking/running to warm up your body.
Until next time, keep moving and keep lifting for your dreams!
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