WORKOUT
Make it Dynamic! A proper warm-up is essential for your performance & injury prevention BY CONNIE BEAULIEU, CSCS GORD WEBER GORDWEBER Connie is one of Canada’s Top Fitness Trainers 2022, and is the owner of S.W.E.A.T® Inc. & founder, ACTIVATE Academy in Ottawa, ON. CONNIEBFIT
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hether you’re heading out for a long run or bike ride, a fitness boot camp or an obstacle course race, a dynamic warm-up is an essential component to your workout and shouldn't be overlooked. While many people prefer to dive right into their main activity or exercise, it’s important to prepare your muscles and joints in their full range of motion to prevent injury and increase your overall performance. Unlike a “stretch and hold” method, a dynamic warm-up involves movements that allow the body to gently prepare for more intense activity and provides increased mobility. These dynamic stretches and movements gradually help increase the range of motion at a joint, warm up the muscles and increase blood flow. It’s also a great time to mentally prepare for your workout. A dynamic warm-up should never be overlooked, and it may be the missing link to your favorite activity or workout. If done correctly, a dynamic warm-up should gently move the body in various planes of motion, as well as prepare the body for all angles of movement. It is certainly more complex than jumping jacks and a jog! You can spend as little as three to five minutes doing dynamic stretches or up to 10 minutes for a deeper practice. No matter your age or fitness level, a dynamic warm-up is essential. Start with a light cardio activity like a brisk walk, marching or short jog for 60-90 seconds and then integrate large, full body movements. These dynamic movements should involve various combinations of joints, like those listed below.
20 I Running Issue I IMPACT MAGAZINE