Two Types of Warmups

Stretching is common warmup for many.

Before any physical activity --- sports, strength training or endurance workout --- it is important to prepare your mind and body for performance by warming up. Not only for success and accomplishment at the end of the activity, a good warm up is one that protects the body from injury during the activity. For many, the two types of warm up are static stretching and dynamic stretching.

The Two Kinds of Warmup

A brisk warmup jog to get the blood flowing

Many people simply loosen up prior to exercise by static stretching, or holding different positions to lengthen and stretch out muscle fibers. By the slow and methodical shortening and lengthening of the muscles, the body is able to prepare for the quick movements to occur over the course of the upcoming workout.

A dynamic stretch is based on sports-related movements that prepare the body to perform more efficiently. The warmup generally focuses on increasing muscle temperature, decreasing muscle resistance by stretching them from their resting length, increasing oxygen delivery to muscles and improving nervous system response. Basically, it gets the mind and body in sync to perform better during exercise.

Difference

For generations, athletes and coaches alike believed stretching prior to exercise would lessen or even prevent injuries. However, scouring years of scientific research in 2004, a team led by Stephen B. Thacker, M.D., published findings that showed static stretching did not prevent injury effectively.

Instead, dynamic stretching, using specific athletic movements to warm up muscle fibers slowly over time, has been deemed a more effective start to exercise. Dynamic stretching is better before exercise because does a better job of preparing the body for the movements and the physical demands that exercise places on the body.

However, there are still benefits to static stretching after exercise. It is useful for increasing flexibility and lengthening muscle fibers. It also helps prepare the body for recovery.

Why Do Dynamic Stretches?

Dynamic stretches help to minimizes injuries that typically occurs when the body is not sufficiently ready to perform, such as pulled or strained muscles. An important component of all athletic performance is neuromuscular response, or the brain's ability to send messages to body parts for movement. The effective use of dynamic stretching helps the body with learning, memorizing and recalling the movements that are used during exercise.

Factors to Consider in Creating a Dynamic Warmup Routine

Getting your heart rate up on the exercise bike prior to working out

A dynamic stretching warmup can last from 15 to 30 minutes. The key is to raise your heart beat to an appropriate level to ensure muscles are ready to fire at a high and efficient rate. Pay attention to the way the body feels. Signs of muscle tightness, fatigue or a negative state of mind can also increase the amount of time needed to warm up. Be careful to note that at the end of the warmup, the body should not feel fatigued. Pay close attention to the body: Gauge if you need to go longer for a warm up, if certain muscles are not loosening up or if anything hurts or is sore. These could be signs that something is wrong.

References

• "Medicine & Science in Sports & Exercise"; The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature; Stephen B. Thacker, et al.; March 2004
• EliteTrack: Dynamic Warmup Routines for Sports