HAVE YOU INCORPORATED A DYNAMIC WARM UP INTO YOUR TRAINING?

HAVE YOU INCORPORATED A DYNAMIC WARM UP INTO YOUR TRAINING?

Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

 

What Is a Dynamic Warm-Up?

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch. For decades, static stretching, which requires holding a stretch for 10 or more seconds while motionless, was the most popular type of warm-up for athletes.

Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

  1. It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, or lunging for a soccer ball, the muscles involved have already been engaged during your warm-up.
  2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
  3. Dynamic stretches improve body awareness. If you don’t warm-up and hop into a soccer game, it may take a while for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could help your performance.
  4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching  . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

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