Over twenty years ago, warming up before a workout usually meant a long, slow, sedentary series of stretches. , sat in a hurdling pose with one knee awkwardly bent back before leaving for training. In recent years, however, exercise science has converged around a better way to prepare the 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. I studied them with tennis players.
Research suggests that dynamic warmups improve agility, speed, and overall performance in a variety of sports, including tennis, baseball, and running. It also seems to reduce the risk of injury. In a fast-moving, directional-changing sport like football, a coordinated dynamic warm-up reduced the chance of injury by approximately 30%. 1 research review in 2017.
Olympic sprinters and World Cup athletes do it before competition, but dynamic warmups aren’t just for elite athletes. In fact, “those with less athletic ability are most in need of a dynamic warm-up,” says personal his trainer Emily Hutchins. 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 gym class in school. Here we also show you how to modernize your warmup.
1. 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 sprinter skipping the track, a goalie shuffling along the pitch, or a point guard making a free throw move.
Dynamic movement raises body temperature and begins to gently stress soft tissues. Together, this heat and stress create what is called the thixotropic effect, said David Boehm, a professor and exercise scientist in the School of Human Kinesiology and Recreation at Memorial University of Newfoundland. In the same way that shaking a bottle loosens caked-on ketchup, or stirs honey in hot tea to thin it out, muscles and tendons become less viscous and move more fluidly.
Because dynamic stretching is fast-paced, it also activates intracellular sensors called muscle spindles. This amplifies the electrical current that aids in mind-muscle communication, resulting in better muscle response. 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, López Samanes says that improving agility and coordination over time may also reduce injury risk. According to research Doing these pre-workout routines at least twice a week for 10-12 weeks can help protect your muscles, joints, and bones from damage.
2. How long should I warm up?
Good news for those pressed for time. Just eight minutes is enough for him for a dynamic warm-up, Lopez said Samanes. In fact, extending this for 25 minutes could leave him feeling fatigued on the way to a workout.
Based on research, he suggested 6-8 exercises performed 2-3 times for about 15-30 seconds each.
3. What exercises should be included?
Start with lower body movements. According to Lopez Samanes, the large muscles in your legs and trunk 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,” Boehm said.
Incorporate agility-based side-to-side movements for sports and activities that require abrupt changes in direction, such as squash and soccer. And if you’re trying to tackle something that involves an overhead element, like basketball, softball, or climbing, use quick movements that activate the shoulder complex, the network of muscles and tendons around frequently injured joints. Please include
To get you started, here’s a basic routine that works for a variety of workouts.
- Straight leg march: 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.
- Forward lunge: 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.
- Hip cradle: 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.
- Lateral lunges: 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.
- Overhead Reach Side Shuffle: Keeping your toes pointing forward, 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.
- Rotation of the thoracic spine: 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 knees and hips to 90 degrees, 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, spend a few minutes with a self-massage tool such as a foam roller. It has been suggested that it can further enhance sexuality and cooperativeness. Hutchins has clients roll it out first to encourage blood flow before beginning dynamic movements. Lopez Samanes reserves that for later, as warmed up muscles can improve range of motion. – This article was originally new york times