What should a dynamic warm-up look like?


Warming up before training is extremely important to ensure the optimum level of effectiveness of the exercises. Below we suggest what a dynamic warm-up should look like and what you should know about it.

What is a dynamic warm-up?

Dynamic warm-up is a concept synonymous with the term dynamic stretching. This term is used to describe a group of stretching exercises, which are characterized by fast stretching of muscle fibres and their equally rapid return to their natural conditions. The process of stretching the muscle structures takes place during a movement which is carried out in all planes. An unquestionable advantage of the dynamic warm-up is the fact that, unlike the static version, this form does not cause muscle weakness.

When is it worth using a dynamic warm-up?

The use of dynamic warm-up will work for all types of physical activity – from strength training, running and cardio training to training sessions dedicated to team sports. The form of dynamic stretching before the planned workout will allow for the proper preparation of the muscular system and individual muscle groups, in order to make the most of their performance.

What are the benefits of a dynamic warm-up?

Starting each workout with a few minutes’ dynamic warm-up will allow you to obtain a number of valuable benefits for the musculoskeletal system. These include:

  • improving muscle performance
  • minimising the risk of injuries during training
  • a clear and noticeable increase in the flexibility of muscle structures
  • improving current joint mobility and increasing the range of motion
  • muscle congestion and optimal oxygen supply – adequate nutrition of the muscle fibres while performing the planned training

What are the most important principles of a dynamic warm-up?

The dynamic character of the warm-up requires more or less involvement of the practitioner in the preparation of the musculoskeletal system for work. That is why it is worthwhile to take a few minutes to adapt to the effort, e.g. through a short distance at the pace of a fast march or a light run. A small distance covered on an elliptical trainer will also work well in terms of warming up your body and preparing it for the actual warm-up.

The dynamic stretching session should last no more than 15 minutes. Exercises should be performed at an optimal pace and with full range of motion. Usually it is suggested to perform from 6 to 8 exercises, each of 1 set (10 repetitions/per set). What is important, the dynamic warm-up should cover the whole body. Therefore, the exercises should gradually activate large muscle groups to end up with small body parts.