5 Simple And Effective Dynamic Stretches Before A Workout
Warming up is a love-hate affair. Sometimes we do it, sometimes we skip it, and most of the time we do it because we have heard it is good for us rather than because we know why. Here is why it matters, and five simple dynamic stretches to get you moving.
Why warm up?
- It raises your body temperature gradually, which helps muscles contract more efficiently and can improve performance in the main session.
- It takes your joints through their full range of motion, so you can move freely when the work gets heavy.
- It may reduce injury risk. Evidence is mixed for some sports, but a progressive warm-up is widely recommended, and structured warm-up programmes have been shown to cut injuries in team sports such as football.
- It gets your head in the game. At 6am, a gentle start makes the rest of the workout feel far less brutal.
What goes into a warm-up
Think of a warm-up in two parts, taking about 5 to 10 minutes in total:
- A cardiovascular warm-up to raise your heart rate and breathing gradually.
- A dynamic mobility warm-up to prepare your joints, muscles and nervous system.
The cardiovascular warm-up
Make it specific to your main session where you can. Going for a run? Start with a brisk walk and a slow jog. Lifting legs? A few minutes on the rower or bike, then light sets of your first exercise.
| Cardio warm-up | Good before |
|---|---|
| Brisk walk or easy jog | Running, fast walking |
| Rowing machine | Full-body workouts, back and leg training, circuit classes |
| Elliptical trainer | Upper-body or mixed sessions |
| Stationary bike | Cycling, spin classes, leg sessions |
Spend at least five minutes, starting easy. A rough guide to intensity uses your estimated maximum heart rate, commonly calculated as 220 minus your age. For a 30-year-old that is about 190 beats per minute. Start around 50 to 60 percent (95 to 115 bpm for that person) and finish the warm-up around 60 to 70 percent. You should feel warm and ready, not tired.
Dynamic, not static, before training
Static stretching means holding a stretch still for 30 seconds or more. Research suggests that long static holds just before strength or explosive work can slightly reduce performance, while short holds have little effect. Dynamic stretching, moving a joint actively through its range, is generally a better fit for the warm-up. Save the longer static stretches for after training or for rest days.
Five simple dynamic stretches
- Self-huggers. Open your arms wide to the sides and back as far as comfortable, then swing them in to hug yourself, alternating which arm is on top. About 20 reps.
- Arm swings. Swing one arm forwards and back in big, controlled circles, then the other. About 20 per arm.
- Arm circles. Both arms out to the sides, small circles growing larger: 20 forwards, 20 backwards.
- Torso twists. Feet hip-width apart, elbows bent, rotate gently from side to side, letting your hips and shoulders turn. About 20.
- Leg swings. Hold a wall for balance and swing one leg forwards and back, then side to side. About 15 each way per leg.
Other great options include walking lunges, inchworms, hip circles and a few easy push-ups.
A halftime warm-up for game day
Since sports betting became legal in many US states after a 2018 Supreme Court ruling, a lot of fans have more riding on a game than pride. Millions follow every play on their phones, checking live odds between downs. That also tends to mean three or four hours glued to the sofa, often with beer and wings for company.
Use the natural breaks. The five dynamic stretches above take about three minutes, which fits neatly into a commercial break, and a few rounds of squats and lunges at halftime keep your legs from setting like concrete. If you are heading out for a pick-up game or a run after the final whistle, you are already half warmed up. We have a full "active watching" plan, including a play-by-play workout, in sports betting fans and couch habits.
Start small, make it a habit
If you always skip the warm-up because you are short on time, start with just five minutes. Notice how much better the first sets feel. Like any habit, it gets easier with repetition.
This article is general information, not medical advice. Check with a doctor before starting a new diet or exercise programme, especially if you have a health condition.