What is the best way to warm up before dance class, a practice or activity?

I have been dancing for over 20 years and during that time I have modified and adjusted my warm up routine many times. As I have grown up, gone through school and have done more training I have learned a lot about how to get the most from my warm up.

First of all, what is the purpose of a warm up? There are many reasons to warm up before any activity whether it is running, dancing or playing basketball...

• Increases body temperature which reduces the likelihood of injury
• Increases blood flow to the muscles which helps deliver more nutrients to the muscles
• Increases blood flow to the heart reducing likelihood of cardiac events
• Preps the muscles to get them ready for the exercise ahead, which helps with soreness even after the activity
• Helps increase the speed of nerve impulses which tell your muscles what to do

• If you are going to run a long distance (generally greater than 40 minutes) you should bring some sort of fuel with you, such as one of those goo gel packs.

• Re-fueling should occur every 30-40 minutes along with hydration every mile. Of course, in weather conditions of extreme heat and humidity you should do this more frequently.

• While you train, eating one hour before a run is ideal. This allows time for digestion and absorption of the nutrients for use during the run. This should include complex carbohydrates, glucose and protein. (It almost goes without saying, but also should include lots of good old fashioned H20!)

• Complex carbohydrates: whole grain bread & pastas, quinoa, starchy vegetables, legumes and potatoes.
• Protein: Lean meats, legumes, low-fat milks, yogurt, low-fat cheeses.
• Vitamins & Minerals: Fruits, Vegetables (greens and reds are best), electrolyte beverages

• Making up about 70% of your body, water is your best friend. When you exert and sweat while you run (which we all do!), it is critical to rehydrate and restore your supply. Sweat is more than just water leaving your body though. You are also losing and depleting your electrolyte supplies (sodium, potassium, etc). These elements are critical to organ function and to your body's movement capabilities.

• Ever get that feeling of side "stitches"? That is your body's way of telling you it needs help and is dehydrated. 

• During your workday, ditch the sugary drinks and sodas. Sip on plenty of water  throughout the day. Electrolyte drinks (sports drinks like Gatorade and Powerade) are great to drink before and after a run to load up and replenish your electrolyte balance.

• When preparing for a race, start hydrating one week prior to the race - don't wait until the day before. Start consuming electrolyte or sports drink the day before the race to build up an ample supply to start the race with.