Dynamic Warm-up Exercises

Warm-up activities should be an essential part of any exercise program. The purpose of warming up is to prepare the body for the conditioning or stimulus of the exercise session by increasing blood flow to the heart and to the exercising muscles, which serves to warm up and loosen up muscles.

A dynamic warm-up uses stretches that are "dynamic," meaning you are moving as you stretch. Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

• It activates muscles you will use during your workout.
• Dynamic stretching improves range of motion.
• Dynamic stretches improve body awareness.
• Warming up in motion enhances muscular performance and power.

Below are 3 exercises which you use in your warm-up routine:

• High Kicks

1. If starting with your right leg, extend your left arm straight out.
2. Kick your leg up while keeping your leg and hand straight so that your toes hit your palm.
3. Try to progressively kick higher, but complete this exercise while staying under control.

• Jump Squats

1. Stand up with your feet about shoulder width apart while holding your hands behind your head, or on your hips.
2. Squat down until the hips are about parallel with the ground.
3. Forcibly jump off the ground.
4. Land softly and repeat the jump.

• Standing Lunges with Dumbbells

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance.
3. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
5. Repeat the movement with the left leg.