1) I usually do a more formal warm-up with the weight exercises I'm performing that day (50% workout weight, around 12 reps, etc.). Is there an added benefit to dynamic stretching in addition to that? I thought they served the same purpose.
That's good, and you should continue doing that. Here's what I'd recommend:
1: General Warm-up (5- minutes). Jogging, riding a bike or something like that.
2: Dynamic Stretching. (Several exercises to asses stiff and inflexible parts and muscles. Also to prepare for work
3: Exercise warm-up. This is the exercise-specific warm-up you already use. It is more to grease the groove and get the nervous system tracking. If 2 and 3 served the same purpouse, you wouldn't have a problem, rigth? If warm-up reps are mobility training, you shouldn't be doing that exercise heavily loaded.
2) Mayo Clinic says stretching without "warm" muscles may lead to injury. Mayo Clinic recommends a light jog or some light activity and then stretch (http://www.mayoclinic.com/health/stretc ... iongroup=2
). This is why I wondered if some assortment of dynamic exercises beforehand would fulfill as a muscle "warm up." Anyway, I think static stretching is mostly what I'm leaning toward, like you said just something to do during tv commercials and stuff.
Okay, it's a general guideline and I say it's good when used before exercising. BUT I wouldn't stres about it when doing static stretches at home(!). It's supposed to be more relaxing and loosening, you shouldn't need to rise your pulse or body temperature to stretch. Unless you live in an igloo. Just go easy first, and stretch more when the muscle starts to loosen and be "less cold". Dynamic Stretches could always use a warm-up before, altough I sometimes pass it. Haven't been injured yet.
3) I've considered foam rolling but I just haven't gotten around to try it yet. Are the benefits of foam rolling scientifically proven yet? I don't know much about it I guess.
Not too much. It's more of a "it works for me" kind of thing. Here is an article on scientific evidence on Foam Rolling:http://strongerrunner.blogspot.fi/2012/ ... o-far.html
But, try this:
Roll a tennis ball under your left foot. For 90s or so. Just roll it around all over there with enough pressure. Then, do a toe touch. The side you just rolled should be way more flexible. That's why I believe in foam rolling and SMR in general.