Function2Fitness

A proper warm-up is vital to prepare the body before doing resistance training or running. A few minutes spend on warm-up can prevent days lost while recovering from injury. Dynamic warm-up is an excellent full body method to fire up the metabolism before any type of intense activity. The aim is to stimulate the nervous system, increase the core temperature and also to improve performance. It has been shown to be superior to static stretching in preventing injuries.

Why is it important?

Doing sports or high intensity training without warm-up can place extreme demands on vulnerable structures such as the knee, back and shoulder. Therefore, it is important to ‘‘warm-up’’ these body parts with specific exercises. Also, these movement patterns can also improve performance by activating the nervous system in a functional way. It is best done before running, playing contact sports or resistance training.

How long should I do it?

The whole routine should not take you more than 5 minutes and you don’t need any equipment. It is a combination of high intensity cardio followed by dynamic stretches.

What about my normal static stretches?

Static stretches are best done at the end of the workout.

Dynamic Warm up circuit – 30 seconds each

Heel Flicks

1. Run, bringing your feet up behind you to touch your bum and trying to get as many flicks in as possible
2. Place your hands behind you to keep your back straight and shoulders back

 Jumping Jacks

1. Jump and spread your feet and open your arms in the air
2. Bring them back together

 Power Skaters

1. Stand tall with your feet shoulder-width apart.
2. Then jump left, crossing your right leg behind your left leg as you bend your left knee into a half-squat position.
3. Swing your right hand across your hips like a speed skater.
4. Hop to the right while switching the position of your arms and legs. Repeat

 Burpees

1. Start in push-up position, bring knees to elbows,
2. Then jump up and repeat.

Dynamic Stretches : Do eight of these stretches

Lunge with reverse Flye

1. Step forward while stretching your arms out to the sides
2. Keep your body upright
3. Lunge a little lower with each rep

Squat to overhead reach

1. Stand with your feet shoulder-width apart and back straight
2. Squat down, then reach overhead as you stand up
3. Squat a little lower with each rep.

 Windmill Kicks

1. Stand with arms wide and parallel to the floor.
2. Without bending the knee but using your right hip muscles, bring the right foot to touch the left hand while keeping the back straight. Repeat on the other side.

Perform at Your Best,

Ben

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