Dynamic warm-up keeps you safer and more prepared

Gone are the days of a static stretch before a workout. Whether you’re out for a run, on the court for a basketball game, or riding your bike, you’ll need your body to be ready for anything you throw at it. When you start with static stretching, tiny tears are created in your muscle fibers that can increase your risk of injury. If you’re an elite athlete, you really don’t want to miss out on any of your events. A small static stretch tear to a sprinter’s hamstring can lead to a hamstring tear during a race. The same goes for that impromptu game of basketball. Don’t do a static calf stretch, as it can do something serious when you explosively lift off the ground for a rebound or layup. A mountain biker needs a lot of power to go up steep inclines, so static stretching before shredding the trails should be avoided.

Before exercise, one should perform a dynamic warm-up targeting the areas of the body that will need to be ready for whatever exercise or activity is to be performed. Still, engaging the whole body will ensure the best warm-up. A proper dynamic warm-up increases blood flow to those areas of the body that need it, as well as increases muscle fiber recruitment. In other words, wake things up so they’re ready for action. Getting more muscle fibers to join the party will increase your performance.

Let’s look at a weightlifter. Powerlifting is a very explosive sport and it is very important to have the body prepared or the risk of injury if it is high. Imagine that we are in a competition and we have two athletes. They are preparing for their big lift off the bench. Assume the two athletes are the same size, have the same bench top, and wear the same clothing. Take weightlifter A as an example, who does nothing to prepare for the lift. He lays down on the bench, he hasn’t invited all the muscle fibers to the party, he doesn’t have the blood flow to safely pull off this ultra-explosive play, and he misses. Powerlifter B, stationary bike warm-ups. He also does his normal lunges, twists, arm swings and gets on a warm-up bench to lift a light weight, working his way up to a good weight for muscle fiber recruitment. He does not fail but he succeeds and makes the adrenaline rush and the mentality is actually capable of lifting more than expected.

Make sure to include a dynamic warm-up in your routine, you will see how beneficial it can be. Check out the video linked here for some great dynamic exercises to get you ready for your next workout!