In the gym, we like to take you through many variations of warm-ups and movements to prepare you for your workout. You may be wondering if there is a vital importance in completing a warm-up and movements? The answer you will get from all the trainers in the gym is, “ABSOLUTELY!” But that doesn’t always answer the question of why it is important that we spend the time to get you properly warmed up and mobilized. After various warm-ups consisting of inch worms, rowing, running, and other movements in order to get your body temperature rising, we like to spend time mobilizing and practicing movements that are associated with the workload for the workout. This type of movement is called Dynamic Stretching. Once you are properly warmed up, we take you through a series of movements that consist of air squats, leg kicks, lunges, and jump squats. This series of dynamic movements would be great for setting you up to do a strength series of squats, deadlifts, or split-squats. Dynamic stretching is an active movement of muscle that brings forth a stretch but is not held in the end position. This is very critical and important. Dynamic stretching will be beneficial to your performance and set you up for the current workload. Why is this critical and important? Here is science. Your body has many mechanisms that need to be activated and stimulated. When you put your body through a series of stretches while in motion, it sends signals from the brain to the muscle fibers and connective tissues in that area to prepare to do work. Your body’s temperature begins to rise and blood is pumped to the working areas of the body. Getting good blood flow to the area of the working muscles is very critical in order to supply the area with the energy needed to do work. Along with getting proper blood flow to the working area, the muscle fibers and connective tissues will gain more flexibility and range of motion. Many studies have shown that dynamic stretching can help increase power, improve flexibility, and increase your range of motion.
In other words, by doing dynamic stretching after your warm-up and before your workout, you are going to feel stronger and work up to a heavier load. Another point to remember here is that dynamic movements are very sport and movement specific. We will change the types of movements you do in the warm-up dependent upon what the workload is going to be for that day. Additionally, your range of motion and flexibility will also be greater. Have you ever done air squats at the beginning of a warm-up and felt like it was terrible, but after doing a proper warm-up and working on the movements which mimic and simulate squatting, your actual squat will then feel more natural and will flow much smoother.