Prime the body with dynamic stretching warm-ups
Regardless of fitness level, most people who exercise face the same problem. They have lofty fitness goals, but they lack enough time to put in the work to reach their goals as quickly as they would like to. Instead of spending more time in the gym, why not make the time spent more effective? Whether an expert or a beginner, dynamic stretching increases endurance and overall results.
Dynamic stretching warm-ups
Regardless of the type of workout, starting off with a dynamic stretching warmup can have great results. The following is an example of a simple yet effective dynamic stretching warm-up. It consists of six different exercises. Each exercise should be done for ten reps, and, if done at the right pace, it will take around five minutes to complete the circuit two or three times.
Start off doing alternating front lunges. After lunging with one leg, use clasped hands in front of the chest to guide the body through a horizontal twist to the opposite side. Next, pull alternating legs, one at a time, into the chest. The bent knee should reach the center of the chest, and the rest of the leg should be straight. Continue stretching the leg muscles by kicking as high as you can one leg at a time. T-pushups help to open up the chest. These start off just like a regular pushup. Once the body reaches the ground, lift one arm up into the air so that the arms stretched over the body form a T-shape. Finish off the circuit with reps of jump squats and jump lunges. Click here for a great video example of a dynamic stretching warm-up.
Making the stretch count
Like all other exercises, proper form and pace make a dynamic stretch far more effective. Find a reliable source for dynamic stretching routines, and follow the suggested repetitions of the routine. Stick as closely as possible to the suggested length of time as well. The key is to awaken and activate the major muscles groups of the body so that they are primed for maximum performance in the following workout. Incorporating excessive speed into a dynamic stretching routine can make the very muscles that need to be activated week and tired. Completing too many repetitions of dynamic stretch exercise can also have the same unintended consequence.
Each stretch should be done with moderate use of one’s flexibility. Stretch far enough to feel the pull of the motion, but do not stretch so far that it is painful or extremely uncomfortable. A person who is just starting to do these types of stretches makes take longer than usual to complete the reps of all of the exercises. It is better to take longer to complete the exercises effectively than to rush through a circuit with poor performance.
Benefits of dynamic stretches
Dynamic stretching improves a person’s overall level of fitness and makes the person a better athlete. Although everyone who exercises may not have dreams of making it as a professional athlete, speed, agility, and endurance are skills that will make any exercise regimen less challenging to complete and more effective. Using dynamic stretching as a precursor to a workout is like allowing a car engine to warm-up before beginning to drive it. It increases performance and decreases the risk of injury.
It has been proven that regular dynamic stretching makes a person more flexible. This allows a person to do more advanced exercises, but it also helps in daily life and to cope with certain types of pain. For example, the Arthritis Foundation promotes dynamic stretching as a way to reduce joint pain. Dynamic stretching makes exercise more effective. Find a great routine, and incorporate it into every workout.