{"id":907,"date":"2011-06-30T13:02:03","date_gmt":"2011-06-30T13:02:03","guid":{"rendered":"http:\/\/www.core-condition.com\/?p=907"},"modified":"2011-06-30T13:06:17","modified_gmt":"2011-06-30T13:06:17","slug":"pre-workout-warm-up-static-or-dynamic","status":"publish","type":"post","link":"https:\/\/www.core-condition.com\/?p=907","title":{"rendered":"Pre-Workout Warm Up: Static or Dynamic?"},"content":{"rendered":"

It is very important to have a proper warm-up routine to ensure the body is prepared for the demands about to be placed in on during an activity or sport.\u00a0 The body is more capable of performing at a higher level when the muscles are warm and more flexible decreasing the possibility of injury during exercise.\u00a0 All too often I notice people in the gym making the same mistake of either skipping a warm up all together or performing li\"\"<\/a>ght cardiovascular activity followed by static stretching (aka passive stretching) prior to their workout.\u00a0\u00a0 Research studies have found this type of warm up incorrect and that performing dynamic flexibility exercises prior to activity more adequately prepares the muscles to contract with more force.\u00a0 It\u2019s been found that static stretches affect the neuromuscular efficiency of a muscle resulting in decreased strength and possible increased risk of injury in the stretched muscle group; therefore, the best time to perform static stretches is post-exercise when the muscles are warm to reduce muscle soreness and fix muscle imbalances.\u00a0<\/p>\n

A dynamic warm up <\/em><\/strong>consists of performing movements similar to those about to be performed in the upcoming activity.\u00a0 They specifically target the neuromuscular system increasing functional range of motion allowing muscles to produce more force during activity.\u00a0 Dynamic movements also known as active stretching can be altered to any activity and provides many great benefits such as: strengthening and stretching muscles specific to activity type-thereby improving muscular performance, takes less time than the a warm up consisting of static stretching, \u00a0and improves psychological preparation because focus on form and speed is required throughout the entire warm up.<\/p>\n

With all of this being said, there is a specific time and place when static stretching is \u201cOK\u201d to do during a warm up.\u00a0 This is in an instance where you have a specific injury or muscle imbalance that needs a little extra attention prior to exercise.\u00a0<\/p>\n

Here are a few examples of dynamic warm up exercises:<\/p>\n

–Lunge Walk<\/em><\/strong>: for loosening the hips, improving leg drive, and strengthening the butt and hamstrings.\u00a0 Assume a lunge position and step forwards into another lunge with chest up and looking straight ahead.<\/p>\n

–High Knee Lift<\/strong>:<\/em> for hip flexor and ankle strength.\u00a0 Extend up onto the toes and lift each thigh to a position parallel with the ground as you move forwards.<\/p>\n

Email Michelle@CORE-Condition.com<\/a> for\u00a0an\u00a0example of a full dynamic warm up routine that could be done prior to exercise.<\/p>\n

Michelle Roots BA Kin, CSCS, PES<\/p>\n

www.CORE-Condition.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

It is very important to have a proper warm-up routine to ensure the body is prepared for the demands about to be placed in on during an activity or sport.\u00a0 The body is more capable of performing at a higher level when the muscles are warm and more flexible decreasing the possibility of injury during […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-907","post","type-post","status-publish","format-standard","hentry","category-quick-tips"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=907"}],"version-history":[{"count":2,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/907\/revisions"}],"predecessor-version":[{"id":910,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=\/wp\/v2\/posts\/907\/revisions\/910"}],"wp:attachment":[{"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.core-condition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}