Training Full Range of Motion Gets You Better Results

Training Full Range of Motion Gets You Better Results

New members at Evolution Fitness almost always comment at some point or another about the ‘workout’ before the ‘workout’.   By this, they mean the RAMP and Dynamic Warm-Up series we take everyone through prior to working out.  RAMP stands for Range of motion Activation and Movement Prep and is best performed after our foam roll protocol and before the dynamic warmup.

At Evolution Fitness, we are big on preparing your body to move.  Not only because it greatly decreases risk of injury, but also because we know it helps you get better results by increasing your range of motion.  (We are also big on foam rolling and other self-myofascial release techniques (SMR) for the same reasons, but that’s for another blog.)

In general, doing exercises in full range of motion will get you better results and is safer for your body.  (As with any generality, there are always exceptions to the rule.  The most common one is that you should never go so far as to lock out your joints.)

Using the full range of motion increases efficiency of movement, making you more functionally fit.   Your body should be able to create force even in very awkward positions.  If you limit your range of motion, then you never train those outer-reaches of your mobility, thus decreasing the flexibility and functionality of your body. When you are young, you don’t worry so much about not being functionally fit because your youth protects you from feeling the full effect of your limitations. As you age, however, this becomes ever more important to your quality of life.

Training in the full range of motion also increases strength.  Studies have proven that when you train this way you get greater overall strength gain and muscular growth.   That doesn’t mean, of course, that you WON’T gain strength and muscle when you train in partial range.  It’s just not as effective.

Finally, full range of motion training burns more calories during your workout.  Your muscles have to work harder to move your joints farther, meaning you get more out of your workout.   For instance, if you’re doing a squat pattern and you only go part of the way down, it makes common sense that you’ll burn less calories doing the exercise that way than if you were to do a full squat pattern.

To learn more, come visit us or give us a call at (856) 751-1300 to book a strategy session.

 

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