Dynamic Warm Up Exercises and Benefits

One of the most important, yet neglected, parts of a workout is the warm up. Many people either don't perform a warmup entirely or they do so in a haphazard way, more to be able to say that they did it than to really do it right.

But a proper warm up has a direct influence over the quality of your workout. It also helps to reduce risk of injury and muscle stiffness. To put it mildly, if you don't perform a proper warm-up, you're an accident waiting to happen. Sooner or later, you will pull, tear, strain, or otherwise damage your muscles or joints.

A traditional warm-up, which most people do, involves a light cardiovascular session of 5-10 minutes of walking on a treadmill, or some other activity, followed by a static stretching session. While this is better than nothing, there are fitness and sports experts who believe

A Dynamic warm up is a form of warmup that isn't widely used outside the realm of certain sports, but many experts believe that this is the better kind of warmup which you need to perform.

What is a Dynamic Warm Up

A dynamic warm up is made up of exercises and drills which are designed to help you perform the movements of your sport or the workout you're about to perform. You actually move the muscles through the same movements and help them prepare for the workout ahead.

These exercises help to keep the muscles warmed up, increase range of motion, get your joints and tendons ready for the strain ahead, and improve your peformance whether on the field or in the gym.

There is no single dynamic warm up routine or a set of exercises which are good for everyone. You need to fit your own exercises to the workout you're about to perform. This does take some thinking but it can be very much worth it.

Here are some suggestions for Dynamic warm up exercises:

High knee running in place

This helps to flex your hips and knees, and gets your sensitive ankle tendons ready for the workout ahead.

Hip Circles 

Stand with your feet slightly apart and rotate your body 10 times clockwise and anti-clockwise.

Arm swings stretches

Standing with your feet slightly apart and arms stretched before you, swing your arms forward, back, up, and to the sides.

Shoulder circles

Raise one or both shoulders toward the top of your head for as far as they can go, turn them backward and down, and then forward until they're back at the initial position. Helps to flex your shoulder joints and warm up your muscles.

Neck Movements

Lower your chin toward your chest as much as you can, hold, and pull your head back slowly until your chin is pointing upward as much as you can.

You can also rotate your head from side to side, turning your chin toward one shoulder and then the next.

Lunges

This exercise can be part of your warm up or your main workout. During the warm up do this without hand-weights.

Stand straight then lunge forward on one leg and bend it, going down straight. Make sure that you don't go over a 90 degree bend. Switch legs and you're done.

Leg bounce

Stand straight or lean against the wall. Raise yourself up on tiptoe and bounce up and down to stretch and contract your calves and warm those heels and ankle tendons. You can do this exercise with both legs at the same time or with one leg at a time.

Joints flexions and rotations

You can also flex and rotate each of your joints, from your fingers, through your knees, elbows, ankles, hips, neck, feet, to your shoulders.

There can be many more exercises which are right for your intended workout or sporting activity.

Dynamic Warm up Vs. Static Stretching

 There is no doubt that static stretching does have its place and benefits. However, in a warm up it sort of defeats the overall purpose. You do 5-10 of light cardio, build up a slight sweat, and then sit down and do some stretching. Your body cools down during the stretches so you're once again cool when you begin working out in earnest.

A dynamic warm up has more active stretches so it keeps your body warm. In addition, going through the same movements as those you're going to do during the workout can help you perform it better, and enhance your ability. I believe that a dynamic warm up can help you workout better to burn belly fat or for any other fitness goal.

For other articles, check out these Swiss ball workouts and fat busting cardio exercises.