Warm-up Properly with Dynamic Stretching!
Unlike static stretching, dynamic stretching has been shown to improve flexibility, increase range of motion, and engage the nervous system through active movements in multiple planes.
Although dynamic stretching does involve quick movements like lunges, squats, swings, and rotational work, it does not incorporate ballistic and bouncing movements. Stretching too fast is unsafe in most cases and should be avoided unless you are an advanced athlete and already thoroughly warmed up.
Dynamic stretching is most useful in preparing the body to begin that day’s exercise program. That means you will be completing a range of body weight exercises to prime the nervous system and stimulate the muscles in a way that resembles what you may be doing later in that workout.
Here's an example of a 5 minute dynamic warm-up:
1. Forward lunges x 10 reps each leg
2. Backward lunges x 10 reps each leg
3. Lateral side lunges x 10 reps each leg (shown in photo)
4. Medicine ball rotations x 20 reps
5. Hand walkouts (like and inchworm or downward facing dog from yoga) x 10
This dynamic warm-up will have your body temperature up, your muscles feeling more limber, and your heart rate pumped and ready to get right into your exercise program!
Give it shot and remember you will begin to loosen up with each repetition, so don't feel like you have to push the range of motion from the start.
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Posted by: Nell | Oct 29, 2007 1:51:27 AM
it would be really better if you had a pic of all the lunges and stuff so some new people to lunges and excersice would know what they all were if they were to try it
Posted by: Stephen Cabral | Oct 30, 2007 9:53:54 AM
Hi Nell,
Thanks for the comment. I will try to include more photos with the articles in the future.
Please feel free to check out some of the newest posts, such as this one on dumbbell deadlifts http://blog.nutritiondata.com/dieting_weight_loss_blog/2007/10/exercise-of-the.html#more
It includes both a starting/finishing and midpoint photo.
