Warming up for exercise: A ‘Dynamic’ Approach

*note* I will post pictures/video of the warm-ups very soon!

How many of us neglect warming up before exercise? Do you put on your running shoes and head out the door? Perhaps you do a few seconds of static stretching before your workout. 

We have all heard from gym teachers and coaches about the importance of warming up before exercise. In fact, a proper warm-up is essential to injury prevention and improved performance. We all know this is important.

However, the problem is that the difference between static stretching, doing jumping jacks, jogging, or other exercises is not always obvious. A common warm-up may include a light jog and then some static stretching. I have even had a coach who felt that warm-ups were “for girls”. Not exactly politically correct, or accurate, for that matter. So, what is the difference between a proper “dynamic” warm-up and stretching and what is the best method?

Static Stretching

Static stretching is important for increasing range of motion (ROM) of muscles and ligaments around a joint. Stretching alone doesn’t improve muscle and body temperature which improves oxygen and energy supply to the muscles needed during activity. Also, stretching with cold muscles can increase risk of pulls or other injuries.

Keep in mind, that static stretching does have its place. After any workout, it is important to spend time stretching those warm muscles.

Dynamic Warm-up

A dynamic warm-up uses specific movements to prepare the body for work.  A typical dynamic warm-up lasts 5-10 minutes and includes 8-10 exercises that focus on all of the major muscles groups and joints being used in your exercise. A proper dynamic warm-up does several things.

• The temperature of the muscles and body is increased. Warm muscles are more elastic and joints have more range of motion (ROM), which reduce risk of injury.

• Increased blood flow to the muscles and joints. This delivers much needed oxygen and energy to the active muscles and prepares them for increased work (i.e. running, strength training, sports or other vigorous physical activity).

• There is also an aspect of mental preparation that comes from a comprehensive warm-up.

Here are some basic movements that will help enhance your performance and prepare your entire body & mind for just about any vigorous activity.

Dynamic Warm-up A

1. Jog at 50-70% effort. 
2. Backpedal 
3. Skip
4. Skip for height
5. Skip for distance 
6. High-knees 
7.  Butt-kicks 
8.  Carioca 
9.  Frankenstein’s 
10.  Shuffle Right/Left

Dynamic Warm-up B

1. Jumping Jacks
2. Squats
3. Hip Mobility
4. Supine Scorpions (Face up)
5. Prone Scorpions (Face down)
6. Inchworm
7. Arm-Circles
8. Pizza Pie
9. Forward Bear Crawls
10. Lateral Bear Crawls

Workout with 35lb plate

Okay, here's the detail on my total body workout using just a 35lb plate. You can increase or lower the weight based on your ability. My workout was done with a partner, but you can do on your own as well.

Workout done with as little rest as possible. All exercises done with the plate unless noted otherwise.

Group 1 - repeat 3x
50 Walking Lunges
20 Overhead Press
20 RDL: Romanian Deadlifts (holding one plate in each hand)...Holding two plates, 70lbs, increases difficulty. Also really engages scapular/upper back muscles and arms.
Plank - done while partner does RDLs

Group 2 - repeat 3x
20 Single Arm Row
20 Chest Press
20 Squats
1:00 Hip Bridge with plate on Lap

Group 3 - repeat 2x
1:00 Wall Sit with plate in lap
20 Upright Row
15 Bicep Curls
15 Skull crushers

Enjoy.