Benefits of Dynamic Movements

In most gym facilities, warming up is a normal part of a exercise routine. Generally, classes use static stretches, which are stretches that are held for a specific amount of time holding stretches until we feel a nice, pleasant release; however, contrary to belief, this way of stretching isn’t the way to go. In fact, a series of studies have proven that static stretching can be detrimental to your training regimen. Instead, a warm-up involving dynamic movements is a better way to prep for normal, moderate or intense workout regimens.

 

I did just this with the contestants on Fit For Fashion T.V. show. Every morning and evening I took them through a dynamic warm-up to get them ready for the day, as well as the intense training schedule we had planned for them.

 

The reason why I did this is because there are many benefits of performing dynamic movements over static stretching.

As a trainer, a proper warm-up routine is extremely important to the health and well being of my clients. If the body is not properly prepared for the sport or activity, clients are more prone to injury. Our body is not able to perform to peak levels without warm, flexible muscles. Period.

There is a major difference between static stretching and dynamic stretching too.

Static stretches involve prolong holds to increase the length of soft tissue and flexibility of a specific muscle, primarily focusing on tissue known as collagen.

Collagen is found in our muscles, tendons and ligaments. Interestingly enough, research shows that static stretching can have a neuromuscular effect on that specific muscle’s performance during the exercise routine/activity, by decreasing strength in the stretched muscle group. Research has proven that that static stretching causes major strength impairment in clients who perform them before their workout regimen/routine. With that begin said, a more ballistic warm-up can reduce the risk of injury. It’s best to perform static stretches AFTER activity to increase and maintain muscle length and flexibility.

Think if it this way: static stretching before a workout is like putting a rubber band in the freezer and trying to pull it. If it’s too cold, it will break. If you warm it up first, with movements that stimulate muscle contraction, like dynamic stretching does, you can pull on it without the “band” snapping.

Dynamic movements focus on the neuromuscular effect of the muscles by aiding in short-term flexibility and stimulating the Golgi tendon organs. Golgi tendon organs are hidden deep in the muscle and protect the muscle from injury. When these tendons are not properly conditioned for activities, they will overreact, causing an increase risk to injury to the muscle.

Dynamic movements decrease the effect of this reaction during normal activity levels, without decreasing strength as static stretches do. They increase flexibility to muscles by decreasing reactive muscle contractions, which reduces injury to the muscles.

I used these specific dynamic movements for my Fit For Fashion contestants and you can too!

These exercises will prepare all the main muscle groups to perform at their best ability, decreasing risk of injury.

Check them out, try them out, get moving!

Here are a few Dynamic movements I like to do:

Split Squat

• Take a low split position with your weight primarily supported on your front leg.
• Keep your torso engaged, tall posture and don’t let knee touch the deck.
• Alternate legs every 5 seconds until working time elapsed.

 

Lateral Squat

• Stand with feet wider than shoulder width apart, shift hips to the side and down.
• Push through your hip to return to start position.
• Keep your opposite leg straight, back flat and chest up.
• Alternate sides each rep.

 

Squat Jumps

• This exercise will be used to introduce the member to plyometric moves.
• Stand with feet slight wider than shoulder width apart.
• Squat down to a comfortable depth (this will vary from member to member).
• Do not go below thighs parallel to the deck (i.e., a 90 degree bend in the knees).
• Perform a vertical jump.
• Emphasis should be on proper form and technique NOT how high the member can jump or the number of repetitions.
• Please remind them that they will land with “soft knees” and with as little impact as possible.

 

When it comes down to it, just say “no” to these so called “marathon stretches”.

Opt for dynamic exercises that help get your body ready for your workout.

Happy, Healthy and Safe Exercising!