What is a dynamic warm-up?
A dynamic warm-up is 5-10 minutes of gentle cardio exercises. Don’t forget to incorporate dynamic stretches, which require the body to move when stretching. The best warm-up exercises will increase blood flow to the muscles and raise the body temperature. Static stretches should be avoided when warming up. These force you to remain motionless for 10 or more seconds. Studies and experts have found that dynamic stretching works best,
Most people might think that warm-up exercises are used as a safety precaution. However, they are much more than that. A good warm-up routine provides benefits that extend beyond injury prevention.
Benefits of a dynamic warmup
Prepare for the additional workload to come
Warming up delivers oxygen and nutrients to your muscles. It also increases the blood flow to the working muscles. Warming up stops you from being out of breath early on in your swim practice. Your body becomes accustomed to exercise over time. Warming up can help improve your stamina and endurance.
Allows you to work out longer and harder
This brings us to our next point. Warming up stops a rapid change in blood pressure and gradually ups your blood temperature. This allows your heart to prepare for increased amounts of activity. This is why athletes warm-up before participating in their sports. Getting used to higher amounts of activity prevents injury and muscle strain during intensive workouts.
Loosen up your joints
By warming up, you reduce the chance of injuries. Your muscles and joints can move through a greater range of motion. In swimming, you use all of your joints because it is a full-body workout no matter what stroke you are doing. Competitive swimmers know this all too well. Long-distance races like triathlons can take a toll on the body without the right training.
Improves your coordination and reaction times
A decent warm-up prepares your nerve-to-muscle pathways for a good and long swim. This helps you swim better. The muscles in your arms will be ready to propel you forward across the water. While the leg’s muscles will be strong and able to kick. With all parts of the body prepared, first place will surely be within reach.
How do I properly warm-up before swimming?
How much time you spend warming up comes down to the intensity of your swim session. For example, swim sprints require longer warm-ups. Remember the best warm-up exercises for swimmers should be done outside of slippery areas. This means avoiding the pool’s edge. Don’t forget proper athletic shoes!
Always listen to your body. Usually, 10-15 minutes of warm-up time is sufficient for most people. While others can jump in after 5 minutes!
Here are the best warm-up exercises for swimmers!
- Stand with your legs together with your arms at your side.
- Jump and raise your arms high while separating your feet.
- Jump up again and return your arms and legs to the original position.
- Repeat for 1 minute.
- Kick your legs to your butt.
- Continue while jogging around the area.
- Keep up for 2 minutes.
- Grab a jump rope.
- Skip for 2 minutes at a fast pace using small jumps.
- Raise your arms to shoulder height.
- Move your hands in a circular motion.
- Continue for 2 minutes.
- Kick your knees up towards your torso.
- Move into a light jog while doing this.
- Go on for 2 minutes.
- Stand up straight.
- Take a step forward with one leg, while lowering your hips until both legs are at a 90-degree angle.
- Take the knee at the back forward and return to a neutral standing position.
- Repeat 10 times for each leg.