When we talk about stability and mobility in the context of physical training, we’re addressing crucial aspects for both performance and exercise safety. At Braza Fitness, we understand the importance of proper movement preparation and warm-up, as it not only enhances performance during training but also reduces the risk of injury.
What Are Stability and Mobility?
Stability refers to the control of a joint space. It’s not just about strength, but the ability of a muscle to control the movement of a joint. Typically, we focus on smaller muscles, such as the rotator cuff, the popliteus, or the deep muscles within the lower limbs, which exert control over the joints.
On the other hand, mobility is the range of motion that a joint can achieve before soft tissues become a restriction. It’s essential to ensure that joints can move freely and without limitations during exercise.
Why Are Movement Preparation and Warm-Up Important?
At Braza Fitness, we follow the RAMP protocol, which consists of four phases: Raise, Activate, Mobilize, and Potentiate. Each of these phases plays a critical role in preparing the body for exercise.
Raise: During the raise phase, our goal is to increase our core temperature. This is usually done with an 8-10 minute warm-up on a cardio machine of your choice, such as a treadmill, bike, elliptical, or rower. It’s important to monitor your heart rate and ensure it reaches an appropriate intensity.
Mobilize: Mobilization activities are chosen with a specific purpose in mind, are individualized for each person, and are closely linked to the planned training session. They may include soft tissue mobilization, such as using a foam roller, to improve flexibility and blood circulation.
Activate: The activation phase includes exercises designed to activate specific muscles that will be used during the training session. These exercises aim to correct muscle imbalances, strengthen specific muscle groups, and prepare the body for the work ahead.
Potentiate: Finally, the potentiation phase aims to gradually increase stress on the body, preparing it for the main workout. Potentiation exercises are often regressions of the main exercise or unilateral exercises that use the same muscle group.
Conclusion
Movement preparation and warm-up are essential steps in any physical training program. At Braza Fitness, we are committed to providing personalized workouts and meal plans for our clients, and proper movement preparation is an integral part of that commitment. By following the RAMP protocol and ensuring our clients are adequately prepared for exercise, we can help them achieve their goals safely and effectively. Are you ready to start your transformation journey with us?