Today, we’ll teach you the Ramp warm up system, which we use to help hundreds of people safely and effectively prepare for exercise.
Let’s dive right in!
Ramp Warm Ups In A Nutshell
- A RAMP warm up is a simple and effective system you can implement to get you 100% ready for any workout.
- R.A.M.P stands for, RAISE your metabolic indicators (heart rate and breathing), ACTIVATE your muscles, MOBILISE your joints, POTENTIATE movement (Up the intensity).
- A consistent 5-10 minute RAMP warm up will help you get the most out of each session, allow you to check in on your body for any aches and pains, avoid injury and make sure you are mentally and physically prepared for your workout.
Theory: Dive Deeper into Warm Ups
The part of our workout that all of us have probably neglected to do at least once…
…or perhaps you’ve never even bothered to warm up…
We’ve certainly seen our fair share of poor or virtually non-existent warm ups.
Have you ever wondered why warming up is actually so important?
Here’s a quick analogy.
Think about a handful of bluetac.
When you first get it in your hands, it’s cold, hard and difficult to manipulate.
However, when you keep it within our fingers for several minutes, moving and folding it.
It soon becomes warm, flexible, and easy to use.
Our muscles are kind of like bluetac.
Warming them up drastically improves performance in your workout and reduces chances that something goes…SNAP…
Today, we’ll be teaching you our warm up system, as well as the five benefits that it will give you.
The RAMP Warm Up System
At Get Gym Fit, we like to teach you systems.
Use the RAMP Acronym to perform a warm up that really packs a punch.
Here’s how it works:
|RAMP Warm Up Stage||Meaning||Example|
|Raise||Get started by getting your blood pumping and increase your metabolic markers such as your heart rate and breathing rate.||Bike, treadmill, star jumps, running on the spot.|
|Activate||Wake your muscles up and move them from a sedentary state to increased activity.||Hip thrusts, crab walks|
|Mobilise||Make sure your joints are nice and limber to move through the range of motion freely and without pain.||Inchworms, Lizard Lunges|
|Potentiate||Start to increase the intensity moving closer and closer to your working intensity.||3 sets of squats and push ups increasing weight and reps.|
Focus on functional movements, joints and muscle groups that you will be using during your workout.
If you are doing a lower body workout, focus more on lower body movements and if you are doing an upper body workout, prioritise upper body movements.
So how does the RAMP warm up help?
Improved muscle activity and readiness
Too technical? We thought so.
Imagine your friend is standing across from you.
At the last second they yell, “HEADS UP” and throws a ball at you.
You aren’t ready and your chances of catching the ball are low-moderate depending on how naturally coordinated you are.
But if your friend turns to you and says “Heads up” then waits a few seconds for you to turn and get in position.
Your eyes become locked on the target…
You ready your hands.
You become much more likely to catch the ball.
When you exercise your brain signals your muscles to contract and produce force,.
This allows you to move yourself or something around you.
When you go straight into doing an intense workout you are throwing a proverbial ball at your body and telling it to catch it.
Sure, you might catch it, or you might just drop it.
But there’s also the chance that you get hit in the face and get a black eye.
Warming up increases how ready your muscles are to receive and manage the load and how likely they are to respond effectively.
You get more out of each workout
Warming up increases your gains!
Not warming up becomes a sort of self-fulfilling prophecy.
Perhaps you’re rushing to the gym, or are short on time and so skimp out on your warm up.
However, the quality of your workout is often strongly correlated with how seriously you take warming up.
If we look a little bit more closely at this, when you forget to warm up, your muscles aren’t as active and your joints aren’t as limber.
You have a severely decreased ability to produce quality movement.
So suddenly instead of lifting 30kg with ease.
30kg ends up being a little bit too heavy this week.
You take a step back down to 27kg.
That might not seem like a lot but that’s 10% of the load of your workout gone.
That’s 10% of the benefits gone.
But 10% isn’t that much…is it?
Sure 10% doesn’t seem like all that much but if we look at some examples from around the world…
⇒ 10% is the difference between Usain Bolt running the 100m sprint World Record Breaking 9.58 seconds or nowhere near the world record pace of at 10.538.
⇒ 10% is the difference between Buddy Franklin kicking the ball 60m to win the game. Or kicking the ball 54m and getting touched on the line.
These are extreme examples, but the point is..
Repeatedly denying yourself that extra 10% of benefit for a few weeks, months, or years is going to add up pretty fast.
Have you been denying yourself that extra 5-10% of benefit by not warming up?
Decreases your chance of injury
When our muscles are active and joints have free movement, our body can perform in the way it was designed to.
If we’re not adequately warmed up, it can cause our body to compensate in areas and move in ways that aren’t optimal.
Repeatedly doing so can place stress on our soft tissues, leading to injury in the long term.
For example: If you start your workout by getting straight into heavy squatting…
Attempting to lift a load that you are not ready for.
At a depth you can’t quite reach.
It is likely that your body will compensate to complete the action, compromising joint alignment and integrity.
Maybe your lower back is bending excessively.
Perhaps your knees cave in towards each other.
That bluetac is still stiff and immovable – it’s hard work getting it to glide when it’s cold.
This is where the RAMP warm up can help, allowing your muscles to be active and joints to be mobile.
Gives you a chance to check in on yourself
Warming up gives you a few precious minutes to check in on yourself, find out what’s feeling good and what’s not.
You can use the warm up to iron out those sore spots and imbalances.
You can even adjust the session to make it safer and more comfortable for you.
Even the most dedicated athletes feel swings in motivation.
Maybe it’s tight hamstrings or a sore lower back.
And some days just getting to the gym is an achievement, but suddenly…
…you don’t warm up, and that little niggle in the back can throw your whole workout off balance.
You go from psyched up to psyched out.
That weight you did last week seems a little too heavy, and you should just take it easy this week to be safe.
Checking in on yourself mentally and physically can allow you to adapt your workout.
It’ll help you get as close to the top of your game as possible before you start.
Ensures you are physically and mentally prepared
Warming up prepares you mentally as well as physically.
The easy repeatable RAMP warm up routine can get you into a ‘working-out’ mindset and ready for action.
Just like drinking your coffee in at work or setting an alarm to wake up, routines help us perform at our best.
Warming up in a consistent way every time you are about to workout can check you into a mental space and prepare you to workout.
Think about a time when you are watching your favorite sport.
You turn on the TV and for the first 10 minutes of the game, your team look like they are half asleep.
They are slow, their skills are all over the place.
Things that usually come easy to them now seem impossible, all the while you are screaming at the TV wondering what the hell they are doing!
Sure their bodies are moving but they aren’t necessarily mentally checked in.
They aren’t locked into the task at hand.
And by the time the second quarter comes around, they are 4 goals behind and the game is all but lost.
Warming up allows you to be ready to go from the start!
The Next Steps
We know that sometimes ‘warming up’ can seem a bit boring and pointless
But we assure you that once you make THE RIGHT warm up a part of your exercise routine you won’t know what you ever did without it!
Don’t waste time, integrate the RAMP Warm Up into your exercise routine today!
And if you are not quite sure what that looks like, get in touch with us.
Helping people like you is our passion, and we will do anything we can to help.
– Get Gym Fit