Technically stretching and warming up are not the same thing. However, most people perform static stretches before physical activity, because they assume it is a proper warm up. Let's look at the difference between the two. Static stretching incorporates holding a stretch anywhere from 15-30 seconds. A warm up, on the other hand, raises the temperature within the body and muscles, and prepares the body for vigorous exercise. The videos below are all exercises within a Dynamic Warm Up that you should be performing before that pick up basketball game, softball league game, or early morning run.
Now some of you might be thinking, "This is crazy! Who doesn't stretch before a workout?" Well research on dynamic flexibility states the following:
1. Warm muscles contract more forcefully, enhancing speed and strength during exercise.
2. When blood temperature rises, the blood is unable to hold as much oxygen. This makes oxygen more available to flow to the working muscles.
3. The movements within a warm up increase the range of motion around the joints.
Think about it, have you broken a sweat after 5-10 minutes of static stretching? Has your heart rate elevated to facilitate more blood and oxygen flow to your muscles? Try the exercises below before your next workout, and I GUARANTEE your body will feel primed and ready to go!
Keep in mind the warm up should only take about 6-7 minutes total. Perform the following exercises over a 10-15yd stretch of land (dirt, sidewalk, grass, track etc.) Execute the exercises throughout the designated distance, then jog back to the start (unless stated otherwise).The goal is to break a light sweat, elevate the heart rate, and increase range of motion in the joints.
DYNAMIC WARM UP:
A. Jog 10 - 15yd and jog back to start
B. Front skip with arm swings (to 10 - 15yd mark)
Backward skip with arm swings (back to start)
C. Side shuffles with arm swing there and back
D. Front Skip with arm circles (to 10 - 15yd mark)
Backward skip with arm circles (back to start)
1. Front Skip and backward skip with arm swing/ Side shuffle with arm swing/ Forward and backward skip with arm circles
2. Hamstrings
3. Glutes
4. Spider Crawl
5. Quads
6. Inchworms
7. Lateral Lunges
8. Hurdle Skip
(forward there, backward on the way back)
9. High Knees
10. Butt Kickers
11. Carioca
Free workout regimen for those with limited gym equipment, and limited tolerance for health clubs.
