Over twenty years ago, warming up before a workout usually meant a long, slow, sedentary series of stretches. I sat in a hurdling pose with one knee awkwardly bent back and went for the 1-mile jog my coach called for.
However, in recent years exercise science We’ve put together a better way to prepare your body for exercise: a dynamic warm-up.
A dynamic warmup is a series of controlled, uptempo movements that help make your workout safer and more effective. Studied they with a tennis player.
Studies show that dynamic warmups improve agility, speed, and overall performance in a wide range of sports, including: tennis, baseball When runningThey also appear to decrease injury riskIn a fast-moving, directional-changing sport like soccer, a coordinated dynamic warm-up reduced the risk of injury by about 1/2. 30 percent In a 2017 research review.
Olympic sprinters and World Cup athletes do it before competition, but it’s not just for elite athletes. People who don’t are most in need of a dynamic warm-up.” Heading straight out of your office chair or bed to a workout can leave you in a hunched position, not to mention your muscles cold, stiff and fluidly motionless.
You may have updated your workout gear since middle school gym class. Here we also show you how to modernize your warmup.
How does dynamic warmup work?
A dynamic warm-up includes a series of drills. At least some of them are dynamic stretches that take the joint through its range of motion.Imagine a goalie, a sprinter skipping the track side shuffle A point guard who moves along the pitch or through free-throw moves.
Dynamic movement raises body temperature and begins to gently stress soft tissues. Together with this heat and stress, thixotropic effectsays David Behm, exercise scientist and professor in the Department of Human Kinesiology and Recreation at Memorial University Newfoundland. Much like shaking a bottle loosens caked-on ketchup or stirring hot tea to dilute honey, muscles and tendons become less viscous and move more fluidly.
Because dynamic stretching is fast-paced, it also activates intracellular sensors called muscle spindles. inform It improves muscle response, said Dr. Boehm. Long, slow stretches have the opposite effect. The same spindles are inhibited, slowing down messages between the brain and body, relieving tension and tension. So while static stretching alone is important for range of motion and injury reduction, it does not prepare you for your workout.
In addition to the direct benefits of a dynamic warm-up, Dr. Lopez Samanes says that improving your agility and coordination over time may also reduce your risk of injury. suggest Doing these pre-workout routines at least twice a week for 10-12 weeks can help protect your muscles, joints, and bones from damage.
How long do you need to warm up?
Good news for those who are pressed for time. According to Dr. Lopez Samanes, just eight minutes is enough for him for a dynamic warm-up. In fact, when extended to 25 minutes, tired Head to your workout.
Based on research, he suggested 6-8 exercises performed 2-3 times for about 15-30 seconds each.
What exercises should be included?
Start with lower body movements. According to Dr. Lopez Samanes, the large muscles in your legs and core generate more heat, increasing your body temperature.
From there, tailor your warmup to the specifics of your workout. “You have to practice the moves you’re going to do,” said Dr. Boehm.
Incorporate agility-based side-to-side movements when the sport or activity requires a sharp change of direction, such as squash or soccer. Also, if you’re trying something that involves overhead elements, like basketball, softball, or climbing, include quick movements that activate the shoulder complex, the network of muscles and tendons around it. Commonly Injured Joints.
To get you started, here’s a basic routine that works for a variety of workouts.
From a standing position, kick your right leg straight in front of you to hip height to stretch your hamstrings. Lower, then repeat with your left leg and step forward.
Start standing with your feet together. Lift your right foot off the floor and take a big step forward. Bend your right knee and lower your hips until your right thigh is parallel to the floor or the position is uncomfortable. Keep your back straight, your upper body still, and your back legs well extended. Return to the starting position and repeat with your left leg.
Sitting all day tightens your hip flexors. This exercise will help revitalize and lengthen them. Stand with your feet hip-width apart and step your left foot forward. Lift your right knee, rotate your leg so your shin is parallel to the floor, and grab your right ankle with your left hand near your hip. Place your right hand on your right knee and gently “cradle” your leg up toward your chest. Release, step your right foot forward, and repeat on the other side.
From a standing position, point your toes forward and, keeping your heels pressed into the floor, take a large step to the right. Bend your hips and right knee as you shift your weight onto your right leg. Continue until your left leg is almost fully extended and your right knee is over the second toe of your right foot. Return to standing position and repeat on the left side.
With your toes pointing forward, keeping your torso high and your weight on the balls of your feet, shuffle to one side, then to the other. As you do so, raise your arms overhead and lower them as if you were jumping his jack.
This move opens your mid-back and lengthens your chest, counteracting the effect of slouching on the screen. Lie on your left side, bend both your knees and hips to his 90-degree angle, and extend your arms straight out in front of you, palms together. Extend your right arm straight up to the floor on your right side, rotating your core, not your hips. Return to the starting position and repeat on the other side.
Extra credit: Add a foam roller.
If you have a little more time and want to take your warm-up to the next level, foam rollersome research suggestion Combining foam rolling with a dynamic warm-up will help you develop even more agility and coordination.
Hutchins has clients roll out first to encourage blood flow before embarking on dynamic movements. Dr. Lopez Samanes saves it for later when warming the muscles may improve range of motion.
Cindy Kuzma is a Chicago journalist and co-author of Breakthrough Women’s Running: Dream Big and Train Smart.
