Dynamic Warm Up for Accelerated Results – By: Jason Klein, CTT, NASM-CPT, PES, CES
Imagine this scenario:
You, driving around in New York City for the first time, lost and intimidated out of your mind by the insanely fast pace of traffic.
Let’s just say that your car happens to be without a seatbelt, so that adds to the discomfort of driving in one of the world’s most crazy places to drive.
Inevitably, you’re forced to slam on the breaks multiple times which elevates a sense of road rage you never knew in yourself.
Worse comes to worse. Fate seems to collide and your car is rear ended by the guy behind you.
You can probably draw some outcomes here.
Not good, right?
Well, what if I were to tell you that your body often experiences a similar scenario when it is not prepared for a workout?
Believe it or not, it does.
The world is waking up to the fact that it is possible to get amazing results, in less time and at home with little-to-no equipment.
In my mind, there is no better example of this than Turbulence Training.
Truth be told, there is an ever-rising incidence of exercise-related injuries in the active population.
There are a myriad of reasons for this, but the biggest reason perhaps, is a lack of preparation for the exercise itself.
Have you jumped right into a workout without doing anything beforehand to prepare your body for what it is about to undergo?
For all intensive purposes, I am going to assume you’ve been told and maybe even lectured on the importance of doing a warm up before your workout.
I’m not going to beat a dead horse.
But did you know that the proper warm up can in-fact, accelerate results?
Consider a research study:
Recently, I found a study, which showed that individuals who participated in a dynamic warm-up (even 2-3 minutes in length) dramatically decreased their chance of injury.
On the other hand, individuals that did NOT warm-up had over 50% greater incidence of injury, pulled muscles, and overall soreness.
Now this only makes sense, right?
Here was the interesting find:
Those same individuals that completed dynamic warm ups, also showed greater levels of fat loss, lean muscle gain, and overall satisfaction in their workouts!
Now, why would I give you the results of the research proven facts, and not give you an actual example?
Here is a dynamic warm up that you can use to accelerate your results for your next workout.
1) Prisoner Split Squat, 15 Both Sides
2) Duck Under Squat, 20
3) Plank, 30-40 Seconds
4) Half Push up, 30-40s + 5 Push ups
5) Plank, 30-40 seconds
6) Lunge hold, 40 seconds
7) Spiderman Lunge, 15 Reps
8) Repeat Lunge hold and Spiderman Lunge on other side
Dedicated to Your Lean, Athletic Muscle Success,
Jason Klein, CTT,NASM-CPT, CES, PES
Founder, Personal Trainer
The Lean Body Movement
Cervantes, S. J., & Snyder, A. R. (2011). The Effectiveness of a Dynamic Warm-Up in Improving Performance in College Athletes. Journal Of Sport Rehabilitation, 20(4), 487-493.