No matter what activity you are going to do – running, weight lifting, boot camp, running up & down your stairs 20 times – a dynamic warm-up is essential. Long gone are the days of 10 minutes of elliptical/treadmill/stationary bike then right into your planned activity. Even if you are running outside you need more than just a slow jog as your warm-up.
While slow, steady cardio gets your heart rate up and breaking a sweat, a dynamic warm-up will do the same and more. Not only are you going to increase muscle temperature, you are prepping the nervous system and that’s the key to preventing injury and performing your best.
Below is a sample dynamic warm-up for general activity. If you are going to play a sport, then there are specific movements to include in prep for that specific activity.[youtube_sc url=http://www.youtube.com/watch?v=AmrOwwKvcYg width=300 rel=0 fs=1]
- Glute pull
- Forward lunge with twist
- Lateral lunge
- Butt kickers
- Lateral Shuffle