One of the most essential parts of any workout is the warm-up. Many beginners and seasoned gym-goers neglect to warm up before crushing their session. Not only is skipping a warm-up hurting your results, but it’s also dangerous. A less dangerous activity would be to try Jackpot city’s deposit $1 get 80 free spins.
But what’s the right way to warm-up before exercising? Common knowledge about fitness has evolved over the last two decades, but there’s still a lot of confusion about what kind of warm-up is optimal for performance and safety.
That’s why we’ve put together this neat little guide about static and dynamic stretching. We’ll cover the difference between the two, and which one is better. Once you’ve started a training regiment, make sure to set aside 10 to 15 beforehand for a solid warm-up.
Understanding Dynamic Stretching and Static Stretching
Whenever you’re about to undergo any form of vigorous exercise, such as a competitive sport or weight training, you must get your muscles prepared for movement. Throughout modern fitness history, there have been two conventional forms of stretching:
Dynamic stretching (also known as active stretching)involves safe movements to ready your muscles for exercise. A dynamic warm-up will not only correctly stretch your muscles, but it will also get your heart rate up, which helps prepare your cardiovascular system for exercise.
Static stretching is the most traditional and old-school way of warming-up. This is the kind of routine you’ll find in elementary school P.E. classes and high school sports. Static stretching is meant to make the muscles more flexible and eliminate the risk of strains or tears.
What Are the Benefits of Dynamic Stretching?
More research is leaning towards dynamic stretching for being the best for overall health and performance. Since dynamic stretching involves active movements, it keeps the muscles and joints equally ready for high-impact movements and even rough contact.
A proper dynamic warm-up will help you recover, perform better in the gym or on the field, and protect you from injuries.
Here are a few of the significant benefits of a dynamic warm-up:
Studies have shown that dynamics warm-up helps athletes boost their performance across the board. Warm-ups that include lots of sprints, jumping, and plyometrics were found to be the most effective. On the other hand, static stretching doesn’t help boost performance and might limit strength and muscular endurance.
Even if you’re not a competitive athlete, doing a dynamic warm-up is a great way to maximize your results in the gym. Whether you’re about to smash some weights or go for a long-distance run, a dynamic warm-up will adequately prepare your body for the task at hand.
Have you ever pulled a muscle or rolled your ankle? No matter how fit you are, injuries can occur. With that in mind, a dynamic warm-up keeps the body fresh, enhances your balance and stability, and prepare your joints for high-impact movements. Studies have shown that athletes who do a proper dynamic warm-up before training see fewer injuries than those who don’t.
When Is Dynamic Stretching Appropriate
Dynamic stretching is useful before and after any form of exercise. It helps your muscles warm-up and gets ready for action. Consider doing a dynamic warm-up if you’re about to:
- Play Competitive Sports. If you’re about to run, jump, skip, or tackle somebody, a dynamic warm-up is a great get your body ready.
- Lift Weights At The Gym. Whether you’re a beginner or experienced weight lifter, doing a dynamic warm-up before you pump that iron is exceptionally beneficial. It can help improve your strength and protect your muscles from strains and tears.
- Before Cardio Exercises. Thinking about hitting the treadmill? Or maybe you want to swim laps in the pool. Either way, dynamic stretching is the most viable warm-up before cardio training.
3 Common Dynamic Stretches
Here are some easy dynamic stretches you can do before your next workout:
#1 Arm Circles
- Make sure you stand shoulder-width apart and hold both arms out to the side.
- Slowly circle your arms and gradually increase the size of the circle.
- Do 20 circles forwards and 20 circles backward.
- Stand straight with your feet hip-width apart.
- Take a large step forward, but keep your chest up and your eyes looking directly in front of you. Slant your knee at a 90-degree angle, but make sure it doesn’t go past your toes.
- Stand back upright and switch sides.
#3 Bodyweight Squats
- Stand feet shoulder-width apart and eyes forward.
- Bend your knees and lower your hips, and try and keep your chest up.
- Get down as low as you can and then return to starting position.
Are you ready to try some dynamic stretches before your next workout? If you want to take your dynamic warm-up to the next level, try adding in some small weights or hip bands. You can get more information on the right kind of equipment either online or by a certified trainer. Remember, always warm-up before your workout, and do a cool-down stretch after.