Dynamic warm up routine


Dynamic Warm up Routine

If you are unsure what to do for your warm up exercises, this video will give you a quick routine that will help you set up a good habit for your pre training. Just watch it and copy it.

Our recommended Pre training sequence of exercises to do are as follows:-

1.    Light exercise – Bike / Row / Run for 5–10 mins.

Start at RPE 4 – 5 and build to an intensity of 7 with short bursts at RPE toward the end of the time period.

For each person this warm up period time may vary with older people tending to require longer than younger people. Find out what works for you over time.

During and at the end of this period you should ask yourself if you feel up to continuing with your training sessions. If you regularly do the same warm up you will become accustomed to knowing your body and how it is reacting. You may have caught a cold or have a mild flu and this can often be seen in following objective results of your warm up over time. In these cases either discontinue your training session or tone it down into an easier or shorter one. In some cases you may feel terrific and better than ever, in which case you could increase the coming training session to one that is harder.

2.    Active stretches routine – 3 - 5 mins - Click here to watch and download an active stretches routine you can copy

3.    Dynamic Warm up routine – 1-2 mins

Why do a Dynamic Warm up routine?

Here are just 5 good reasons it is good to incorporate a Dynamic Warm up into your routine before you train.

1. It increases your body temperature - cold muscles are more prone to injury.

2. It increases your heart rate & blood flow to all parts of the body - muscles that are suddenly required without this get injured more easily and it can also mean poorer performances.

3. It send signals to prepare the Central Nervous system that more increased activity is coming - if this system is not ready poor reaction time can lead to injury.

4. It increases your rate & force of muscle contraction - this improves performance from the start.

5. It increases the suppleness of the tendons to help prevent injury when increased activity levels begin.