RAMP Warmups

What is a RAMP warmup?

A RAMP warmup is a specific type of warmup designed by Ian Jeffreys to ensure that you are fully prepared for the activity you are about to participate in. It is structured yet flexible to allow for individualisation and different activities. It has been used by professional athletes, sports teams, in school P.E. classes, recreational groups and group exercise classes, so chances are, you've probably seen or done one.

Benefits of a warmup

The benefits of a warmup include:

• an increase of blood flow around your body

• your body temperature increases

• blood vessels start to open up which increases blood supply to the muscles

• more blood supply means more oxygen to the muscles

• more oxygen means your body can last longer or take a higher demand

• your muscles will be able to contract easier

• your joints become looser

• your mind and body work together and become ready for the activity

What is it?

A RAMP warmup consists of:

RAISE - raising body temperature, muscle temperature and increasing blood flow around the body

ACTIVATE - warming up and recruiting the muscles that are the main focus of the activity

MOBILISE - increasing the range of motion at the joints to make sure they can take the impact and demand of what is required of them

POTENTIATE - performing exercises/activities that mimic what you will be doing in the main activity, to ensure your body is fully prepared

Now specifically for walking and hiking carrying a baby or toddler, a RAMP warmup might look like this:

RAISE - marching on the spot, light jogging on the spot

ACTIVATE - static lunges, walking lunges, squats

MOBILISE - leg swings, ankle circles, trunk twists, arm circles

POTENTIATE - walking with your baby/toddler, step ups with your baby/toddler, lunges with your baby/toddler

An example of a RAMP warmup before a hike baby carrying might look like this:

• RAISE - Walking - 5 mins

• ACTIVATE - Calf raises, glute bridges, step ups, plank - 15 reps each or 30 seconds

• MOBILISE - Ankle circles, leg swings, lunges - 10 - 15 each side

• POTENTIATE - Put baby in the carrier and walk a few mins

Warming up before you walk/hike carrying your baby or toddler is so important, it will help you stay strong, feel confident and energised, and additionally, we are role models to our children. Let’s set them up for success too!

Need help knowing how to stretch after exercise? Read more here.

I hope this blog gives you the information you need to be strong and confident!

Please remember to listen to your body and if anything doesn't feel right, stop and seek medical attention.

Happy walking!