Joylee Taylor

· 23 Nov 2021

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Dynamic Warm Up Exercise.

Warm-up activities are critical components of any sports or fitness training program. When it comes to preventing sports injuries, the value of an organized warm-up regimen cannot be overstated.

A proper warm-up includes a number of critical components. These components, or elements, should all work together to prepare the individual for sports performance and to reduce the possibility of sports injury from physical exercise.

What exactly is a warm-up?
A warm up (in the context of physical activity and exercise) is any action, physical or mental, that serves to prepare a person for the rigors of their chosen sport or exercise.

Why Should You engage in Dynamic Warm Up?
Warming up before any physical exercise has a lot of advantages, but the main goal is to prepare the body and mind for rigorous action. It accomplishes this in part by raising the body's core temperature while simultaneously raising the body's muscular temperature.

By raising muscular temperature, you are aiding in the relaxation, suppleness, and pliability of the muscles. An efficient warm-up also increases both your heart rate and your breathing rate.

This improves blood flow, which boosts oxygen and nutrition supply to working muscles. All of this aids in the preparation of the muscles, tendons, and joints for more rigorous activities.

How to Structure Your Warm Up Exercise.
General warm up.
A mild physical activity, such as walking, jogging, easy swimming, stationary bike riding, skipping, or simple aerobics, should be included in the general warm-up. The intensity and duration of the general warm-up (or how hard and how long) should be determined by the fitness level of the athlete participating.

Although a proper general warm-up should take approximately five to ten minutes and result in a mild sweat for the ordinary individual. The goal of the general warm-up is to simply raise the heart and breathing rates. This, in turn, boosts blood flow and aids in the delivery of oxygen and nutrients to working muscles.

Static stretching.
Static stretching, indeed! (Static stretching for 10–15 seconds on a short hold) This is an extremely safe and efficient method of basic stretching. There is little risk of damage, and it is incredibly good to general flexibility. Static stretching should involve all main muscle groups during this stage of the warm up, and it should continue around five to ten minutes.

There is some debate regarding whether static stretching should be included in the warm-up, and recent research have indicated that static stretching may have an unfavorable effect on muscular contraction speed, impairing performance of athletes participating in sports demanding high levels of power and speed.

Sport specific warm up.
After completing the first two sections of the warm-up fully and correctly, it is now safe to proceed to the third element of an efficient warm-up. The athlete is especially preparing their body for the rigors of their unique sport in this section.

More strenuous activities should be used during this stage of the warm-up. Activities, such as sports specific drills and technical drills, should mimic the kind of motions and activities that would be necessary during the athletic event.

Dynamic stretching.
Lastly, a proper warm-up should include a series of vigorous stretches. However, if done incorrectly, this type of stretching increases the danger of damage. Dynamic stretching is most helpful when you've achieved a moderate to high level of general flexibility.

Dynamic stretching is using a controlled, gentle bounce or swinging action to stretch a specific body component to the limit of its range of motion. The power of the bounce or swing is progressively increased, but it should never become extreme or uncontrollable.

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