The Science of a Dynamic Warm-Up

These recommendations are from Dr. Misty’s webinar ”The Science of a Dynamic Warm-Up with Dr. Misty, PPDPT, MPhty, BKin” held on January 26, 2024. Members can view the entire webinar at this link. 

Dr Misty’s talk has a ton of researched-backed information and a follow along session so you can really experience everything she talks about. The slides from her webinar are also available for members at the link above.

In this post, we talked about creating effective warm ups. Dr. Misty discusses the physical prep, mental prep, and vibe in her talk, but dives into so much more, like the science behind why we need to prep all these things.

What Makes a Good Warm Up?

Physical Benefits

A good warm up will increase your heart rate, prepare you for the movements your body will do during the workout, and improve your performance. When bodies are warmed up through movement, it increases blood flow. The blood vessels dilate which makes them more efficient at transporting oxygen and nutrients. Warming up from the core out makes muscle activation more efficient, meaning you can do harder skills with fatigue.

A proper warmup will also improve your reflexes and reaction times. Your muscles will be able to contract and relax with more efficiency, allowing you to work smarter, not harder.

Mental Benefits

A good warm up will also work on proprioception (knowing where your body/limbs are in space) and balance. In pole, we are often on one foot, or reaching for the pole with one limb while others are holding us up. Knowing where our body is will help us find the pole, no matter our orientation in space (like upside down).

Dynamic Movement

Studies have not shown any correlation between static stretching and injury prevention. Some studies have even shown a decreased power output when doing static stretching prior to physical exertion. We do need to move through the whole available range of motion. Mobilization and dynamic stretching are important for getting synovial fluid into your joints, allowing for better movement.

Warm Up Formula (From the Ballet World)

The formula Dr. Misty gave is taken from the ballet conservatory world. The time limit can be modified based on the length of your class, but all other points should be followed:

• 10-30 minutes of warm up
• Participant heart rate 50-60% of max heart rate
• Dynamic movement (don’t hold anything longer than 1-2 seconds)
• Be sport specific.

30 minutes is probably too long of a warm up if your class is only 60 minutes long. Typically, a 1-hour class can be subdivided into: 10 minute warm up, 35 minute skill building, 5-10 minutes conditioning, 5-10 minutes cool down.

During the 10 minute warm up, aim to get participant’s heart rates to 50-60% of their max heart rate. Max heart rate is calculated by subtracting your age from 220. For someone who is 35 years old, max heart rate is 220-35=185. For someone who is 35, warming up should get their heart rate to 92.5-111 beats per minute. Note: there is a lot more nuance to this given medical histories, fitness background etc, these are general guidelines.

As discussed above, warmups should be dynamic; static stretching should be saved for after the class.

Warmup should also be specific to what you’re about to do. If your class is going to involve a lot of splits, make sure you warm them up on the ground before going to the pole. Working on something that involves twisted grip? Really focus on shoulder mobility. If the class is going to be in heels, do some specific feet and ankle warmups and mobility before putting on your shoes.

Ready to Work?

For even more information including a walk through of finding your heart rate and a great basic warmup, check out Dr. Misty’s full talk at the link above.

If you are putting together a warm up plan for yourself (instead of for students), you can modify what Dr. Misty presents and do a warm up that is specific to your body and your routine.