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.
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
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
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!
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!