HealthWorks! Youth Fitness 101 - Warm Up | Cincinnati Children's

Dynamic Pre-Exercise Warm-Up Routine

Warming up before exercise is a critical component of a safe and effective workout. A good  doesn't need to be elaborate or complicated, but it does need to increase your core temperature and get blood flowing to the muscles you'll be using during your workout. This is different than the post-workout stretching session, which is generally used to increase range of motion around a joint and help recover after exercise. The following dynamic warm-up routine can be used as a good starting point before engaging in most sports.

High Knees Walk

Athlete exercises in parking lot
Christopher Malcolm / Getty Images

The simple high knees walk will loosen the hips, knees, and ankles and get the blood circulating. Start with about ten paces, lifting the knees up toward the elbows as your walk. Turn around and do ten paces back to the starting point. Do one more set and this time add a small bounce in your step and exaggerate your stride and arm swing until you really feel the blood moving. Add a finally set if you still feel a bit tight.

Walking Lunge With Arms Up

Lunge walk
Cultura RM/Peter Muller

To perform this warm-up move, do a walking lunge for about ten paces forward, turn around and lunge ten paces back to the starting point.  With each step, slowly sink down toward the ground with your back leg, allowing the knee to touch the ground. Hold each step for a second and continue. With each set add a bit more range of motion to the stride length and depth. If you want to increase the range of motion even more, hold your arms up over your head as you lunge. Reach up with your arms and sink into the lunge.

The Skip with Twist Exercise

Woman stretching arms before exercise
Luis Alvarez / Getty Images

The skip with twist adds a bit more speed to the warm-up as well as adding a rotation to the movements. The skip with a twist exercise engages the muscles of the core as well as the upper and lower body in a gentle and rhythmic warm-up. To do it right:

  • Find a level place with enough room for about 10 full forward strides.
  • Begin by slowly skipping forward 10 strides (5 per side), stop and turn around.
  • For each return skip, gradually add more intensity and a larger twist to your strides.
  • Continue to add a full arm swing and drive your knees a bit higher.
  • Finally, add the torso twist as soccer icon David Beckham demonstrates in the photo. Take full skipping strides, driving your knees upward and your arms across your body to a full range of motion.
  • Keep your movements smooth and controlled, not sloppy. Focus on your core and abdominal muscles to get the most from this warm up this exercise.

Side to Side Drills

group of young women stretching during fitness warm-up
Alys Tomlinson / Getty Images

Jumping Rope

Park Fitness
Liam Norris / Getty Images

A jump rope can be used for both a basic warm-up exercise and a full-on cardio workout. To use rope jumping as part of a simple warm-up routine, start with a slow, double-step pace. This means you jump over the rope and take a small bounce before the rope comes back around. You will move the rope more slowly and not jump as high or as quickly.

To use rope jumping in this warm-up routine, jump slowly for thirty seconds, rest for 10 seconds and jump for another minute before moving to the next warm-up exercise.

Video: Dynamic Warm Up For Running, Cycling, Workout

Dynamic Pre-Exercise Warm-Up Routine
Dynamic Pre-Exercise Warm-Up Routine images

2019 year
2019 year - Dynamic Pre-Exercise Warm-Up Routine pictures

Dynamic Pre-Exercise Warm-Up Routine recommend
Dynamic Pre-Exercise Warm-Up Routine recommendations photo

Dynamic Pre-Exercise Warm-Up Routine images
Dynamic Pre-Exercise Warm-Up Routine images

Dynamic Pre-Exercise Warm-Up Routine Dynamic Pre-Exercise Warm-Up Routine new foto
Dynamic Pre-Exercise Warm-Up Routine new photo

pics Dynamic Pre-Exercise Warm-Up Routine
foto Dynamic Pre-Exercise Warm-Up Routine

Watch Dynamic Pre-Exercise Warm-Up Routine video
Watch Dynamic Pre-Exercise Warm-Up Routine video

Forum on this topic: Dynamic Pre-Exercise Warm-Up Routine, dynamic-pre-exercise-warm-up-routine/
Communication on this topic: Dynamic Pre-Exercise Warm-Up Routine, dynamic-pre-exercise-warm-up-routine/ , dynamic-pre-exercise-warm-up-routine/

Related News

Why All Diets Work For Short Time – The Stupid Facts
Michael Kors SS 2019 Campaign Inspires Road Trips
WikiHow:Assume Good Faith
Char-Grilled Salmon with Avocado, Cucumber and Dill Salad Recipe
Gwyneth Paltrow and Blythe Danner Prove Youre Never Too Old for a Mommy-and-Me Moment
How to Fuel Your Kids Pre and PostGame
Beauty Queen: Summer 2010 Hair
How to Install Glass Tile
Beauty Buzz: Lindsay Lohan’s Nail Polish, Makeup Brush Essentials,More
Mamas A Rolling Stone
How to Separate Salt from Water
Model Sarah McDaniel on Her Different-Colored Eyes Being Told to Wear Contacts to Look Normal’

Date: 03.12.2018, 08:48 / Views: 75445