Dynamic exercises use major muscles and joints in your body in a continuous pattern, contributing to improvements in blood circulation and gains in muscular and cardiovascular strength and endurance. Because dynamic exercises use multiple muscles, they burn more calories than exercises that focus solely on one muscle. Integrating dynamic exercises into your cardio and strength-training routine might help accelerate your weight-loss efforts.
Dynamic Cardio
The American College of Sports Medicine (ACSM) recommends that adults engage in either five moderately intense 30-minute workout sessions or three intense 20-minute sessions each week to meet physical health requirements. Dynamic cardio routines include swimming, hiking, jogging, skiing and biking. Switch up the dynamic exercises, and you might increase your results: Muscular adaptation to a routine means that your body doesn't have to work as hard once it gets used to or masters an exercise. For example, switch to cycling if you usually run. Alternate between different high-calorie burning dynamic exercises to hasten your weight loss.
Dynamic Strength Training
ACSM recommends two weekly strength-training sessions that include eight to 10 different exercises. Incorporating dynamic exercises into your strength-training program provides multiple benefits: Dynamic exercises help convert fat into muscle, tone muscles and elevate your heart rate, therefore burning more calories than if you did individual strength-training exercises. Walking lunges, squats and push-ups, all examples of dynamic exercises, challenge multiple muscles at the same time.
To do a squat, stand your feet hip width apart, and bend your knees slightly. Straighten your back, tighten your abdominal muscles and stick your buttocks out behind you. Lift your arms in front of your body, parallel to the floor. Slowly lower your hips until they are parallel to the ground. Push up through your heels, and return to standing. Complete at least eight repetitions.
Dynamic Core Training
Core training strengthens your lower back, abs and hips and helps trim and tighten the midsection. Dynamic exercises for the core include ball tucks, knee drop and plank drops.
To do plank drops, lie prone on a mat, positioning your elbows directly under your shoulders while digging your toes into the ground. Rest your forearms on the mat, pointing your fingers away from your body. From the side, your arms form a 90 degree angle. Tighten your abdominal muscles, and lift onto your toes and elbows. Adjust your body so that it forms a straight line. Immediately lower your hips toward the ground, stopping before they make contact with the floor. Push up to straight and repeat.
References
- University of Iowa Health Care: Dynamic Vs. Static Exercise
- American College of Sports Medicine: Physical Activity Guidelines
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
Member Comments
jersey87 January 7
"Dynamic exercises help convert fat into muscle,..." Fat (adipose tissue & Muscle tissue are two distincvtly different tissue types. It is a misconception that you can convert fat into muscle by exercising. Unfortunately, this is not possible. Exercise can burn enough calories to force the body to burn fat, but it cannot turn fat into muscle. However, certain types of exercise (eg. ab-exercises) can strengthen muscles in an area of excess fat (eg. stomach) and give the appearance of a leaner shape.