Dynamic Warm Ups 

Your Dynamic warm ups session starts here…! There are few simple  guidelines to follow to ensure correct posture and safety before exercising.

To get started have a quick read through how to best perform a Chest Press. This will give the necessary tools to continue...

We will be usig the Chest Press for our example. Many people that come to this website have not even trained in the Gym before. If this is you and you are still deciding whether or not to purchase Home Exercise Equipment or attend a Health Club then I would suggest clicking here to get the low down on what is best for you. You really need some equipment from this point on!

When you talk about doing a warm up most people know that you need to get the heart rate up. 

Why though? This helps to get the body warm and ready for exercise. It has been scientifically proven that by getting the blood flowing around the body the chance of injury is reduced significantly.

So Warming Up will become a ritual for you.

Before doing a Strength Training Program you will need to spend a few minutes doing some Cardio Exercise.

Cardio exercise will start the warm up process but as we head over to doing Strength Training we will need to get a little more specific.

As we are training on the Chest Press you will be using the Chest and Triceps to complete the movement. Therefore we will need to ensure this muscles group is very warm and the blood is flowing in this area. 

Stretches will also need to be done to further help prevent injury... Stretches will be shown soon.  

Quick Recap:

1. Need to spend 5 minutes Warming up on a treadmill and getting the Heart Rate up
   
   
2. You need to do an exact replica of the exercise you plan to do to further warm up the specific area you want to train.

Seems Simple Right? 

Warm up the part of the body for the exercise
you plan to do...

What's Commonly Done?

What's commonly taught to your local Gym Instructor is to have you do the Initial Warm up... But not the Specific Warm Up - You'll just jump straight onto the machine.

Eventually your body will suffer... It is actually MORE important to do the specific Warm Up then the initial Warm Up! Doing both is better though!

To do specific Dynamic warm ups you will need to perform the exact movement of whatever machine you are using. The weight need will need to be nice and gentle.

Now is a good time to check out the Strength Intensity Guide 1-10 Scale. This will give you an insight into selecting the best weight for when you are ready to warm up and train.

Always remember that the specific warm up must be done EVERYTIME you train a different muscle group. 

As a beginner you will be training Every Muscle Group in a single workout, so you will need to a dynamic warm up for every muscle group.

As you work your way to the Advanced Level you will begin to split the workout routine into upper and lower body workouts. Here you will not need to warm-up the legs for an upper body routine and vice versa!! This would be pointless!

After visiting the 1-10 Scale you are ready to go... You have selected the perfect weight. Now complete 10-15 repetitions.

In the next section we will get specific in how to use each machine with every exercise, so please keep reading as following the exact sequence is important.

After completing your 10-15 reps your muscles are getting warmer so now its to... 

After completing your Dynamic warm up you will need to do a specific stretch. Depending on the exercise and muscle group will depend on which stretch.

Main muscles worked during the Chest Press:

• Chest (Pecs)
• The Anterior Deltoid (front of shoulder
• The Tricep (back of the arm)

Here are a couple of stretches that are simple yet do a great job!!

• Chest stretch – This incorporates the front of the shoulder. (anterior deltoid)
• Tricep stretch – This works on the back of your arm

You need to hold both these stretches for around 30 seconds…

Both these small actions will do two wonderful things…

•    Help to reduce your general soreness in the muscles being worked out           also known as Lactic Acid
•    Helps to prevent injury right now and also for the long term

Do not think for a second your food intake will not impact your results. This is absolutely critical and stands in front of you achieving 100% success.  

You must educate yourself on this important component when starting your fitness exercise prog

ram. Fore those that may think they know it all, i advise you to continue to educate yourself and always look for ways to better and better yourself. 

There is always a new and innovative idea that may work even better for your body

My section on Weight Loss Programs is a great place to start...