Warming up for exercise: A ‘Dynamic’ Approach

*note* I will post pictures/video of the warm-ups very soon!

How many of us neglect warming up before exercise? Do you put on your running shoes and head out the door? Perhaps you do a few seconds of static stretching before your workout. 

We have all heard from gym teachers and coaches about the importance of warming up before exercise. In fact, a proper warm-up is essential to injury prevention and improved performance. We all know this is important.

However, the problem is that the difference between static stretching, doing jumping jacks, jogging, or other exercises is not always obvious. A common warm-up may include a light jog and then some static stretching. I have even had a coach who felt that warm-ups were “for girls”. Not exactly politically correct, or accurate, for that matter. So, what is the difference between a proper “dynamic” warm-up and stretching and what is the best method?

Static Stretching

Static stretching is important for increasing range of motion (ROM) of muscles and ligaments around a joint. Stretching alone doesn’t improve muscle and body temperature which improves oxygen and energy supply to the muscles needed during activity. Also, stretching with cold muscles can increase risk of pulls or other injuries.

Keep in mind, that static stretching does have its place. After any workout, it is important to spend time stretching those warm muscles.

Dynamic Warm-up

A dynamic warm-up uses specific movements to prepare the body for work.  A typical dynamic warm-up lasts 5-10 minutes and includes 8-10 exercises that focus on all of the major muscles groups and joints being used in your exercise. A proper dynamic warm-up does several things.

• The temperature of the muscles and body is increased. Warm muscles are more elastic and joints have more range of motion (ROM), which reduce risk of injury.

• Increased blood flow to the muscles and joints. This delivers much needed oxygen and energy to the active muscles and prepares them for increased work (i.e. running, strength training, sports or other vigorous physical activity).

• There is also an aspect of mental preparation that comes from a comprehensive warm-up.

Here are some basic movements that will help enhance your performance and prepare your entire body & mind for just about any vigorous activity.

Dynamic Warm-up A

1. Jog at 50-70% effort. 
2. Backpedal 
3. Skip
4. Skip for height
5. Skip for distance 
6. High-knees 
7.  Butt-kicks 
8.  Carioca 
9.  Frankenstein’s 
10.  Shuffle Right/Left

Dynamic Warm-up B

1. Jumping Jacks
2. Squats
3. Hip Mobility
4. Supine Scorpions (Face up)
5. Prone Scorpions (Face down)
6. Inchworm
7. Arm-Circles
8. Pizza Pie
9. Forward Bear Crawls
10. Lateral Bear Crawls

Workout with 35lb plate

Okay, here's the detail on my total body workout using just a 35lb plate. You can increase or lower the weight based on your ability. My workout was done with a partner, but you can do on your own as well.

Workout done with as little rest as possible. All exercises done with the plate unless noted otherwise.

Group 1 - repeat 3x
50 Walking Lunges
20 Overhead Press
20 RDL: Romanian Deadlifts (holding one plate in each hand)...Holding two plates, 70lbs, increases difficulty. Also really engages scapular/upper back muscles and arms.
Plank - done while partner does RDLs

Group 2 - repeat 3x
20 Single Arm Row
20 Chest Press
20 Squats
1:00 Hip Bridge with plate on Lap

Group 3 - repeat 2x
1:00 Wall Sit with plate in lap
20 Upright Row
15 Bicep Curls
15 Skull crushers

Enjoy.

2012 Carlsbad Marathon Training, Week. 1

Ok. 6-weeks to train for the Carlsbad Marathon in January. A friend had a bib that they couldn't use. So I took it.

Each week I will share my training program, including aerobic & strength training.

Luckily, I have been in maintenance mode for the last few months. I should have plenty of time to build up my distance without overtraining.

*Caution* I would NOT recommend an abbreviated traiming program for ANY novice runner.

Normally, I would train to improve my PR. With a limited schedule, my goal is maintain a comfortable pace & to finish near my 2011 best of 3:45:00 (8:35/mile).

My six-week training plan is listed below.

Running (3x/week):
Day 1 - Long slow distance run. Increasing total mileage each week to
Day 2 - Tempo Run (4-10 miles at faster than race pace ~ 8:00/mile)
Day 3 - Intervals/Sprints/Fartlek or Stair Run

Cross-Training (2-3x/week):
Day 1 - Road or Mountain Bike
Day 2/3 - Stationary Aerobic Machine

Strength Training (3x/week)
Day 1 & 2 - Total Body Strength
Day 3 - Speed, Agility & Quickness or other high intensity workout.

Next week, I will have the detailed workouts for weeks 1 & 2.

How much do I need to exercise?

Here's a quick update on an email question I received the other day.

"How much do I need to exercise? What is the best cardio to do?"

Deciding how much exercise you need depends on your goals. I usually start with the physical activity guidelines from the American College of Sports Medicine (ACSM).

The ACSM recommends that "healthy adults aged 18 to 65 needs moderate-intensity aerobic physical activity for a minimum of 30-minutes on 5 days each week."

Moderate physical activity will noticeably increase your heart rate. An example would be a light jog or a brisk walk. The 30 minutes can be broken up into smaller bouts of at least 10 minutes. This is perfect for busy individuals who have trouble getting 30 minutes in at a time.

For more info about the ACSM recommendations, visit: http://www.acsm.org/physicalactivity.


For the "best cardio" question, my answer is simple.

Choose the mode(s) that you enjoy or will actually do. Various forms of aerobic exercises (running, swimming, walking, SPINNING, etc.) have their own benefits. However, if you don't like doing that activity, you won't have an easy time continuing. Don't kill yourself physically and mentally running if you hate to run. If you prefer a brisk walk or even riding a bike, do that.

Whatever your choose that will get your butt moving is the best cardio for you in my opinion.

My Second Birthday

Today I am celebrating my 2nd birthday. I am 31 years old.

Two years ago this week, I was in an accident. The other driver was driving a lifted Ford F-250 with over-sized tires. I was on my bright yellow/black GT road-bike. Luckily for me the damage was minimal. I am extremely lucky that the severity of the actual impact didn't correlate to the amount of damage I sustained. The bike frame was totaled and I had lots of road rash, bone bruises, etc. Things could have been MUCH worse. I have seen bike accidents here in San Diego where cyclists have been critically or fatally injured in less severe collisions.

I think I have been given a second chance. Since, I have been physically active (especially as it is required as part of my job). But I hadn't had the drive or motivation to push myself like I have in the past.
This year I finally set some goals for myself (See "New Year" blog). I have run two marathons and the Ragnar SoCal 200-mile relay run. The last marathon was in June. A little bit of IT Band Syndrome and family vacation was a great excuse for rest for 4 weeks. Rest doesn't mean the same thing as "inactivity" I did light runs and workouts and even did a 4th of July 10K. It was actually my best time in recent years at 44:53.

Whats next? Look for the next blog about my training goals and workouts for the rest of 2011.

Here are some pictures of the bike accident from 2009.

   My helmet left its mark!

Ragnar SoCal (3 Days After)

I'm alive. I had intended to do blogs during the grueling 27-hour event. As a six-man team running every 3-4 hours, I had little time to do anything other than Run, Eat, Repeat. As I go through my videos and pics, I will post a more in depth analysis/commentary later this week.

Right now, I am just trying to recover and catch up on missed work.

Here is a pic of my medal. Great dual purpose reward!!!

Ragnar Relay SoCal (3 Days Before)

So, my second goal of the year is to run the Ragnar Relay. Barring anything unfortunate, I will be starting the race on Friday.

The SoCal Ragnar is 200 miles of relay running from Huntington Beach to Coronado, Ca. It should be a blast.

"Six Guys, One Van"
That's our team name. We are a six-man "ultra team".

Start time is 10:30am on Friday. We are expecting to finish around 2:00pm on Saturday.

Check out: www.ragnarrelay.com/race/southerncalifornia

Updates during the race.

Daniel

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