Do You Warm Up?

When it comes to planning a workout routine, many people tend to overlook the very important key element. This key element is known as the warm-up. In a world where most people live a sedentary lifestyle, it is important not only to get the body moving and working, but also to activate those muscles that are “asleep” due to prolonged periods of sitting/inactivity. A quick jog on the treadmill and some arm circles just won’t cut it.

This is where the dynamic warm-up comes in. A dynamic warm-up can be both specific and or non-specific and last no longer than 5-10 minutes, consisting of movements that prepare the body for exercise. For example, a powerlifter warming up for a bench press, might grab a resistance band and include pressing and pulling movements that warm-up the chest, shoulders, back, and triceps. The general gym goer will benefit from a general, full body, dynamic warm-up.

A proper dynamic warm-up will:

• Increase blood flow preparing muscles for workload
• Prepare nerve to muscle pathways so movement can be fast and efficient
• Increase oxygen and nutrient delivery to muscles so the body can lift those weights
• Increase the heart rate and raise core body temp
• Lubricate the joints
• Prepare the mind
• Help to prevent injury

Check out the video below for an example of a full body dynamic warm-up.

Shirlee is driven by her passion for dance, movement, fitness, health, and energy. She became an American College of Sports Medicine (ACSM) certified personal trainer. Her specialty is strength training and is a lover of Spartan races and Powerlifting. She is dedicated to providing motivation and goal driven programs and looks forward to helping clients become happy and healthy inside and out.