Dynamic Warm Up
Never lift cold. It’s tempting to, when you are in a hurry, to skip the warm-up and jump straight into a lifting work-out. However, the use of a dynamic warm-up is a safeguard against musculoskeletal injuries. This is due to an increase of blood flow to the skeletal muscles that are being used, which increases their temperature. With the increase in muscle temperature, the body is now ready to perform. Dynamic warm-ups are continues movements that prepares the muscles and joints for a specific activity by increasing body temperature, activating the nervous system, increasing range of motion.
Some movements for a dynamic warm-up may include:
- jumping jacks,
- lunges with a twist,
- high kicks,
- jump squats,
- skipping with low knees
The warm-up session should take anywhere from 5-20 minutes. The time varies depending on activity level, age, and objective. Arm yourself against musculoskeletal injuries.