Fitness Tip: Dynamic Warm-Ups

Fitness Tip: Importance of Dynamic Warm Ups

By: Panos Papaconstantinou

Have you ever wondered why we do a few easy loops around the track or jog for a few minutes on Saturday? Warming up the body is achieved by elevating the core body temperature to a point where heart rate is elevated and perspiration begins.  This perhaps is the single best thing you can do to prevent injuries that  result from a high intensity workout, (e.g lactic threshold or starting off right away running "fast", the "fast" depending on the individual).  When experienced runners run on their own in lieu of a formal warm-up, they start off "slow" , warming up first, then gradually speed up reaching their regular pace.

Doing the two loops / jog would be sufficient to warm-up the body. Performing additional dynamic exercises after the loops can further warm-up and loosen up the specific muscles and joints used in running thus reducing the risk of injuries and also help achieve better performance during the workout. Perhaps you may have seen professional runners having their own elaborate warm-up routines before races.

Make sure you are on time on Tuesdays and Saturdays, so you don't miss the warm-up. If you so happen to be late on Tuesday, do two loops on the turf around the football field on your own before joining the workout, or if  falling behind on Saturday, go slower for about 10 minutes and gradually increase your pace.