Dynamic Warm-up & Core Performance: Dynamic warm-up and “core” performance exercises are two elements that should be included in every exercise program, no matter what the goal may be.

Dynamic warm up includes a series of movements to engage muscles and joints through a full range of motion. This type of warm-up is essential to prepare the body for exercise; it boosts your heart rate and blood flow to the muscles, raises your core temperature and prepares the nervous system. If you are targeting a specific movement or muscle group in your workout then your warm-up should reflect that. Pay attention to your body and focus on your posture and technique; you want to gradually work the muscles/joints into the largest range of motion possible.

A simple dynamic warm up might include:

  • 5-10 minutes on a bike or treadmill to get the blood flowing
  • 12-20 body weight squats
  • 12-20 walking lunges on each leg
  • 12-20 push ups
  • 20-30 jumping jacks

When I mention the “core” I am referring to much more than just your abdominals.  Complete core strength refers to all of the muscles in your abdominals, back, hips and shoulder joints. Without strength in all of these places you will not be able to get the most out of the rest of your body.

Planks and bridges are simple exercises that can do a lot to help develop your core strength. While there are many more exercises required to further strengthen your core this will be a great starting point.

These core exercises should be working to help strengthen your muscles and improve your posture and alignment. Always try to perform exercises with your shoulders rolled back and down, think of maintaining a “proud posture”.

For examples of the front plank and glute-bridge see the links below:
http://www.bodybuilding.com/exercises/detail/view/name/plank 
http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge

For an excellent reference on dynamic warm-ups and core strength and more, pick up a copy of Core Performance by Mark Verstegen
http://www.amazon.ca/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=core+performance

 

John Smits
CASI Level 4
CSEP-Certified Personal Trainer
Alberta, Manitoba, Saskatchewan TEC Rep
E-mail: johnsmits@hotmail.ca