Dynamic Warm Up
Do you warm up before your workout? I’ll be honest I didn’t always use to warm up – Sometimes 5 to 10 minutes of cardio at best – and I’d jump right in with my working sets. Until I started dealing with small injuries and pain that would set me back and take up more time to recover from than the time it takes to properly warm up before each session. (Of course there’s no guarantee, injuries can still happen.) Since I started incorporating dynamic warm ups into my routine, my mind muscle connection has significantly improved as well and I’m getting better results from activating my muscles properly.
Why you should warm up
Warming up raises your core body temperature, improves flexibility, mobility and helps prevent injuries. It prepares your body for intense training and complex movements.
3 STEP DYNAMIC WARMUP:
GENERAL CARDIO WARM UP
Begin with 5 minutes on the cardio equippment of your choice to get moving. My personal favorite is the concept rower. Use the warm up to focus on the exercises you’e about to do and feel the muscles you’re going to train.
To get the most out of your training you want to prepare your body for the movements and ensure a great mind muscle connection. Dynamic stretches, mobility and bodyweight exercises as well as training bands are great for that purpose. The exercises should be selected according to the movements you’ll be doing in the training session.
WARM UP SETS
Before you start with your working sets, perform 2-4 warm up sets of the specific exercise. Start with lighter weights and work your way up to the working weight.