Part two: Components of an effective workout – Active and Dynamic Warm Up
by Kim Munson
Components of an effective workout
An active and dynamic (moving) warm up is extremely important to include at the beginning of your workout in order to prevent and reduce injuries. This is the stage when your body adjusts from being stationary to being primed for movement. The warm-up should be done at a pace that gradually increases your heart rate and joint range of motion, so that your body is ready for the more specific movements of the upcoming workout.
If you are not already including an active warm-up, I highly suggest you start! All my workouts include an active and dynamic warm-up. Here is one from a Get Athletic training session that you can do before any workout routine. The warm up is quick, and can be done in under five minutes.
Active & Dynamic Warm Up
Run/jog – 20 yards x2
Gallup with arms – 20 yards x2
Skip with arms (cross body) -20 yards x1
Skip with arms (forward/backward circles) – 20 yards x1
Lost key stretch x10
Rotation lateral lunge x10
Knee-hug to front-lunge with reach x8
Frankenstein kicks (walk in between) x10
Have questions about the active warm up? Contact me, I’m happy to help!
Be sure to subscribe to my blog so you don’t miss the other posts in this series! Missed the first post, read it here: Components of an Effective Workout.
Incorporate some quick agility work at the end of your warm up. This really helps the body transition into faster paced workouts, improves your agility, and gets a little cardio in. Keep the agility part short. Doing a few ladder drills or short bursts of running are perfect.
Ready to take your fitness to the next level? Let me help you put together the perfect program. Contact me for a free consultation, or train with me at Get Athletic.
Be sure to subscribe to my blog so you don’t miss the other posts in this series! Look for my third post in this series about Strength Training.