DYNAMIC WARM UPS - OPTIMISING YOUR TRAINING SESSIONS
The majority of endurance athletes training at a gym will do a five minutes warm-up on a cardio machine, consider it done and move straight on to the main workout. Now don't get us wrong there's nothing wrong with this - yes, you are increasing the heart rate, which in turn increases your circulation and gets blood pumping round the body to the working muscles. However to truly get the best out of your session your warm-up shouldn't stop there.
By adding in DYNAMIC warm-up routine to this preparation phase, you will not only help to develop your flexibility and mobility but also prepare yourself for the session to come. As endurance athletes, our warm-up during our sport-specific sessions often follow the same movement patterns as our main session, be it just at a lower intensity. Rarely do we ask our bodies to move in planes outside of our run stride, swim stroke and bike pedal stroke and therefore our bodies become conditioned to this linear and frontal motion, never really exploring the capability of full range of motion.
There is a never-ending debate surrounding the efficacy of static stretching, especially prior to exercise, with the majority of research reporting having negative effects on power and activation potentials. But rather than evaluate the scientific research, we aim to give you a basic reasoning and practical example that you can put into practise straight away.
Chances are committing to a dynamic warm-up before each swim, bike or run session is the last thing on your mind as you drag yourself out of bed before your early morning squad session. So the least we can do is include them in our strength sessions. Not only will this benefit the workout to come but it will act as an “early warning system” to detect any minor niggles or tight spots that might need specific attention before potentially developing into something more serious.
Other than improving joint mobility by targeting "trouble spots" such as the glutes, hips, and lower back. It also prepares the body for movement by stimulating the central nervous system in readiness to handle the more dynamic nature of resistance training.
Our StrengthForEnduranceKIT program will take you through a 10 minute mobility routine. Simply doing this a few times a week will benefit your health, how you feel and how you perform. Find out more here
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