Dynamic Stretching When & Why.

Dynamic Stretching is much more effective than static stretching when it comes to preparing for a training session and should be a big part of any warm up.

Dynamic Stretching involves working a joint or series of joints through a full range of motion, while simultaneously actively lengthening the muscles and preparing the muscles for the more intense exercise to follow.

Dynamic stretching can be anything from lunging, twisting, squatting, reaching pushing and pulling. As long as it at an appropriate intensity and uses the areas of the body that are to be used in the workout.

Another advantages of dynamic stretching include:

If you are interested in learning more about how to warm up in a dynamic way, contact me I am happy to help.

 

Warming Up - Lifting & Resistance

A good warm-up can improve your performance by increasing the rate at which muscles contract, enhancing mobility, and preparing you for producing high amounts of force.

Warm-up sets are oftentimes part of an effective warm-up routine. These sets should be kept simple, as the goal is to prepare you for training, not muscular or cardiovascular fatigue.

The best way to warm up for a lift is to do the same exercises with a submax weight. For example warming up for a bench press, while press-ups are a perfectly fine exercise to warm up your shoulder joints, if the aim is to hit some heavy sets on the bench, it’s better to warm up for it with a lighter-weight bench. By practising the lift, you also warm up your neuromuscular system along with the muscles and joints.

Table 1 outlines a basic routine when it comes to warming up to your working weight for your resistance session.

Table 1

Table 2 outlines a warm up for 1 Rep Max Testing of a big lift.

Table 2

 

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