Is This Important Part of Your Workout Missing?

This entry was posted in Exercise Fitness Workouts on by

 

You’ve rushed around to make it to the gym after waking up late, and now you only have 30 minutes to get everything done on your workout routine, so you say to yourself, “I’m going to skip the warm-up and stretch portion, and just get to the good stuff.  I’ll do it tomorrow.”  But tomorrow comes, and the same scenario happens, and before you know it, you’re either really stiff or injured.

 

I can’t stress enough the importance of the Dynamic Warm Up before you jump into your cardio or strength training routine.  I myself skipped this portion of my workout for awhile because I was pressed for time.  Believe me, I regretted doing that when I was injured and not able to workout very hard for many months.  I learned my lesson the hard way, but now you don’t have to!

 

What is a Dynamic Warm Up?

 

The word “Dynamic” just means that you are stretching as you move.  It usually involves engaging more than 1 muscle group at a time and different parts of the body have to work together synergistically to complete the movement.  It has recently been found that this is more beneficial for people to do this while warming up instead of static stretching, which is just holding a stretch for 10-30 seconds.

 

How Does It Help Me?

 

  • Warms up the nervous system and activates a lot of the muscles that you will use together later in your workout, which can improve your strength, power, and performance.
  • Increases the range of motion of the major joints & muscles, which prevents injury and stiffness.  You will be able to move around in your workout with a little more ease.
  • Improves your body awareness and where it’s at in space, which helps with the balance and coordination of your movements
  • It JUST FEELS GOOD.  Don’t feel like working out one day?  Go through your dynamic warm up to get some extra movement & stretching in.

 

How Do I Do It?

 

I filmed a very simple 5 minute Dynamic Warm Up that you can give a try at your next workout.  At my gym, we also incorporate some foam rolling exercises and stretches, as well, but this video keeps it very simple and basic.

 

 

Dynamic Warm Up Exercises

1. Knee Tucks x 10 Ea Side
2. Arm Circles 5x Forwards – 5x Backwards on Ea Arm
3. Reverse Arm Circles Both Arms x 10
4. Alternating Leg Kicks x 10 Ea Side
5. Alternating Reverse Lunges or Step Backs x 10 Ea Side
6. T-Spine Rotation (Kneeling or Runner’s Stretch) x 10 Ea Side
7. Sumo Squats x 10
8. Lateral Lunges x 10 Ea Side
9. High Knees – 30 Seconds
10. Butt Kickers – 30 Seconds
11. Swivel Hips Side to Side – 30 Seconds
12. 20 Jumping Jacks

 

So what do you think?  Could you give yourself 5-10 extra minutes at your next workout to run through these?  This is one part of my workout that I won’t skip anymore after I got injured from neglecting this in my routine.

 

Let me know how it goes & how you feel.  What’s your favorite stretch or exercise is to do in your Warm Up?

 

Thanks for Stopping By,

Tommie

 

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