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.

What is a personal Trainer?

This afternoon, in between house chores and baby-squats (see below), I was planning on writing about one of my role models and a legend in the health and fitness industry. Jack Lelanne. He passed away this week at the ripe young age of 96. There is a lot we can all learn from him, still.

Instead, I'd like to focus on a topic that I think about very often. It is one of the reasons I often don't like to refer to myself as a personal trainer. It is a case of "One bad apple can spoil the whole $%#* bunch". I got this email from a great local fitness professional,  Anthony Carey, about an observation of professionalism. To read this great blog click HERE.

Are any of these what do you think of when you hear "Personal Trainer"?

Brad Pitt in "Burn After Reading"










Finding the right personal trainer that will help you achieve your goals is crucial. Here are some things I would recommend you look for when choosing a personal trainer. Remember: Having everything listed below isn't necessary. What is important is feeling confident in knowing that you have found the right person who is capable and passionate about helping you.

1. Certification. There are over 400 organizations that "certify" personal trainers. The better organizations require a good mix of education and practical experience. Try to look for a trainer with a certification from the National Strength & Conditioning Assoc. (NSCA), American College of Sports Medicine (ACSM), or the American Council on Exercise (ACE) 
2. Education. A degree in Exercise Science, Kinesiology, Physical Therapy, Nutrition or other health related field goes a long way in showing how knowledgeable a trainer is.
3. CPR & Liability Insurance. Having current CPR and some form of liability insurance shows to me that a trainer is professional and does this as a career and not a part-time job.
4. Experience. This is a tricky one. While 15 years of experience can be good, we all start with 0 experience. If your trainer has little experience, make sure they make up for it in other ways, i.e. college education, certifications, etc.) If your trainer has 15 years of experience, make sure that they are not just going through the motions and are just looking to make $$$ off of you.
5. Recommendations. Having testimonials from other clients shows that a trainer is both likable and successful. Just make sure that these recommendations aren't from his wife or good friends trying to make him look good.
6. Compatibility. Just as important as education and experience is compatibility. You have to be able to get along with your trainer and feel motivated by them. If not, I am pretty positive you two will not be working together for too long. There have been times where a client and I have not meshed very well. It was not for a lack of trying by both parties. In the end, our personalities were not compatible. As a professional, I was more than happy to help the client find another trainer that they got along great with.

There are lots of things to consider. Let me know if you have any questions.

OK....here's how you do baby squats.

Baby-squats with an audience.

New YouTube Channel

I have started a new YouTube channel for my upcoming exercise and workout videos. To view the channel, go to www.youtube.com/user/JumpStartSD. The next few videos should be up by next week. Be sure to subscribe to stay up to date on new videos.

If there is anything in particular that people would like to see, i.e. specific exercises, types of routines, or information on topics such as hydration, please let me know.

Here are the first two videos: