Dynamic Warm-Up

Move · Flexibility & Mobility · Movement, Typed Supps

The part everyone skips, and the one with better evidence than the stretching it replaced.

Stage by stage

First (Raise tissue temperature): Light activity raises muscle temperature a degree or two, improving compliance, enzyme activity and nerve conduction.
Then (Active range, not held stretch): Moving actively through range prepares joints without the prolonged holds that temporarily reduce force output.
Finally (Rehearse the movement): Practising the specific patterns to come activates the relevant motor programmes and improves coordination.
Result (Prepared without cost): Performance is maintained or slightly improved, unlike static stretching which can blunt power beforehand.

Muscles trained

Primary: quads, hamstrings
Secondary: shoulders, calves

Intensity

3.8 METs (Calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort).

Time to effect

Immediate: Effects occur within the session itself.

Common myth

“Warming up means stretching before you train.” In reality: The useful mechanisms are raising tissue temperature and rehearsing movement patterns — static stretching does neither, and held too long it temporarily reduces force and power.

In the glossary

Enzyme