Train Smarter And Do A Dynamic Warm Up Before Your Workout
This may come as a shocking wake up call or an annoying reminder but it is one of the most overlooked aspects of fitness routines...and it's one of the reasons you may get crappy fitness results
As a Fitness Trainer I cringe when a client tells me, "I didn't do the warm up"
There are so many reasons this is a BIG HUGE NO..
Just to name a couple of things : Injuries and improper engagement of muscles are reasons enough to start spending more time on the "pre work".
If you have no idea where to start in the warm up department..KEEP READING
I shared a ton of insight on this in the latest episode of "Burpees For Breakfast Podcast"
Episode 11 - Stop Making These Common Mistakes In Your Fitness Routine PT.1
Time for your first lesson.....Dynamic Warm Up
What is it?
Body Weight Movement, Isolation's, ROM ( Range Of Motion), Flexibility...That's where you start
Why Do it?
To prepare your body for the work about to go down. This means getting your muscles and joints ready for the impact of the workout.
But it doesn't stop there... another underrated aspect of warming up is the mental activation that happens while you increase in physical movement and circulate more blood floow to the brain.
As someone who has poor circulation, I can tell you what a difference I feel when I'm cold vs hanging upside down from the a silk fabric.
IYKYK - Where are my aerialists out there?
If you hang out with me in Instagram land, you probably know what I'm talking about.. if not here's a visual
If you can't relate, you don't recall feeling of your blood flowing in your last warm up, or your analytical brain needs to get nerdy with some scientific deets.. i got you
In the article "Dynamic Warm Up – Why (and How) Fitness, Strength, and Power Athletes Should Do Them" -Mike Dewar
It articulates a few benefits of doing dynamic warm up exercises before your workout
# 1 Enhance Blood Flow to Muscle Tissues
When we exercise, blood flow is shunted from the intestines and stomach and pumped towards the working muscles, lungs, heart, and brain to enhance muscular performance. By adding a dynamic warm-up you can ensure that oxygen-rich blood is being delivered to your muscles at the onset of training.
# 2 Stimulate Nervous System
Improved blood flow, mind-muscle connections, and motor patterning all can occur during and following a dynamic warm-up. A dynamic warm-up helps to ensure that your body and mind is fully prepared for the training session to come.
For multiple reasons, your head needs to be in the game and if your head isn't in it, the battle is more then lost on multiple fronts; and your fitness results will suffer. Not to mention the desire to stick with it.
Anyways, so what about "The How"
You might be thinking, "I barely have enough time as it is..I don't have time for all that"
You can do a 10 minute warm up session prior to your workout & it will ensure you get the most from the exercises in your workout routine.
Some ideas for you:
After a few stretches and foam rolling; try a light aerobic warm up with your body weight to wake up stiff muscles and joints. It doesn't have to be long. Anywhere between 10-20 minutes works!
I created this LOW IMPACT & KNEE FRIENDLY STEPS ROUTINE In our online fitness community on YouTube & it's perfect for a quick warm up; there are several steps workouts you can try if you need something fun to get you going...your goal is to start breaking a sweat!!!
One of these days I'll create an epic total body dynamic warm up routine you can follow along to in our YouTube community :)
With that being said I also like to give love to fitness trainers and content creators crushing it; so here is an excellent video to start with.
Check out this video to start training smarter:
Dynamic Warm Up Routine | Dynamic Exercises to do BEFORE You Lift | For Beginner
Here are some resources to learn more about dynamic stretches
Dynamic Warm Up – Why (and How) Fitness, Strength, and Power Athletes Should Do Them
