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.