Why is warming up important? and what constitutes an effective warm up?

Simply put, warming up prepares us mentally and physically for the upcoming exercise.

A well-structured warm-up can raise muscle and core temperatures, increase blood flow, and disrupt transient connective tissue bonds. These changes can positively impact performance in several ways, for example:

• Faster contraction and relaxation of both agonist and antagonist muscles.

• Enhanced rate of force development and quicker reaction times.

• Increased muscle strength and power.

• Reduced viscous resistance in muscles.

• Improved oxygen delivery due to the Bohr effect where higher temperatures promote oxygen release from hemoglobin and myoglobin.

• Enhanced blood flow to active muscles.

• Boosted metabolic reactions.

Additionally, an effective warm up can reduce the risk of injury. A well-designed warm-up can undeniably enhance subsequent performance. Viewing a warm-up as “performance preparation” allows athletes to perform optimally in their workouts or competitions. With this approach, warm-up methods can be chosen and assessed to maximize their impact on performance.

Ideally the warm up should be an essential part of the training session, both providing optimal preparation for performance as well as contributing to the general training effect. Therefore planning the warm up should be as important as planning the main training session itself.

Ian Jeffreys develop a protocol called the RAMP warm up, this protocol has been proven to be a very effective way to warm up.

RAMP:

• Raise: Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation.

• Activate & Mobilise: Activate key muscle groups and mobilise key joints and ranges of motion used in the sport/exercise.

• Potentiate: Gradually shift towards the workout/sport performance. Normally involves increasing intensity and sport specific activities.

The RAMP protocol provides a framework on how to construct an effective warm up. The aim of the warm up should always be kept in mind to ensure the most optimal preparation for the workout/performance. Therefore, each part of the RAMP protocol should be adapted depending on the main workout/performance.

References:

Jeffreys, Warm-up revisited: The ramp method of optimizing warm-ups.

Professional Strength and Conditioning. (6) 12-18. 2007.

Jeffreys, RAMP warm-ups: more than simply short-term preparation. Professional Strength and Conditioning. (44). 2017.