A dynamic warm up can simply be described as moving while stretching. It’s different from static stretching which is done at the end of a workout when your muscles have been warmed up for a long time. See my blog post
for more information on stretching.
Your dynamic warm up should be done before your workout to get your muscles moving, your blood pumping and your heart rate up so your body is ready to exercise. In this blog post, I’ll show you several moves you can make to warm up your whole body before a workout. But first, here are some of the major benefits of incorporating a dynamic warm up into your fitness routine.
- increases blood flow throughout the body
- warms up muscles and joints
- gets the heart rate up
- may improve your workout performance
- may prevent injury and soreness
Basically, a dynamic warm up prepares your body for exercise.
High Kicks. This movement works the hamstrings. Kick each leg up in the air, taking a step forward with each alternating kick of your legs.
Quad stretch. This movement works the quads. Reach back and grab your foot as you stretch your quad muscle, alternating each leg as you take a step forward.
Hip Flexor stretch. This movement works the front hip area. Step out and down into an extended lunge position and reach both arms up, alternating legs as you move forward.
Arm circles. These work the shoulders. Start with small circles going forward, making the circles bigger and bigger as you count from one to 10. Reverse direction and do the same thing.
Arm swings. The chest and back are warmed up with this movement. Swing your arms from front to back.
Do each movement 10 times. Now you’re ready for whatever workout you or your trainer have planned! Don’t forget to stretch when your workout is over.
As a personal trainer for over 15 years, I’d be happy to answer any questions you have about this post, or any other fitness related concern. Feel free to email me at firstname.lastname@example.org or message me on Instagram @fitfunfiftystyle.