A warm-up is necessary no matter how warm the environment. All the benefits can be obtained by a warm-up routine that should include the following features in this order:
- Gentle jogging, marching, skipping or similar rhythmical activity.
- Exercises of a steady rhythmical nature involving other joints of the body, such as gentle knee bends, arm swings, sways, trunk rotation, step ball change. None of these should reach end of range of movement so muscles and joints are not overstretched. Incorporating arm movements at this stage will increase the effects of the warm-up.
- Gentle stretches to the large muscle groups, holding each stretch for 10-15 seconds. An increase in flexibility through stretching may reduce the incidence of muscle and tendon injuries. You might want to stretch your quads, hamstrings, inside-thigh and calf muscles at this time.
- Balance exercises, such as standing on one leg, then being able to control bending and straightening the supporting leg and rising on to demi-pointe.
How long a warm-up takes will depend on your age and fitness level. A young child would be exhausted if they had to jump around for more than a couple of minutes, but a teenage student might need to take 10-15 minutes to be fully warmed.
Interestingly, the fitter you are and the more often you train, the longer your warm-up needs to be to have the same effects.
The steps in the warm-up should be not overstretch you and should not include sudden changes in direction, complicated leaps or turns. Keep the steps simple and repetitive and leave the technical bits to the class when the body is warmed up and better able to cope with them. At the end of the warm-up you should feel warm, relaxed and ready for action. If not, you have either done too much, or not enough!
Cool-down
Cool-down at the end of class is also beneficial. After working hard in class, it allows the body to gradually wind down towards a resting state rather than suddenly stopping.
Your body will return to its pre-exercise state more quickly if you perform light exercise during the recovery period than just stop.
It should allow you to relax physically and mentally, and will help to prevent muscle soreness and injury.
Being a passed out student of MCODS Manipal, i can tell you that:
Manipal – The place itself is enough to make your life beautiful for years to come.
CODS Manipal campus has high end facilities which makes students well versed with the state of the art conditions anywhere else they go after that.
Academically it is the best. The Central Library offers a best place not just for studies but tons of happy moments.
Marena – The indoor sports stadium, Greens – the best place to hang out and many food points serving different varieties of foods make it the place of choice for millions. End Point – though the recent constructions are spoiling its beauty, its still a kool place!
HUES – Annual cultural festival of MCODS Manipal – a full week of enjoyment and fun and creates a very good platform for students to show their extra curricular talents.
Sports week, Voluntary Services, UTSAV – are other awesome moments to name.
It is generally said that manipal doesn’t offer enough patient exposure, but if someone wants to learn something, they can always do that in manipal.
Both colleges are equally good, but manipal teaches you how to live!
http://www.youtube.com/watch?v=MOIhJQ-YNyk
We have Marena too and greens.We have Mangala stadium,Alloysius grounds too to organize our sports meet.We have dental week in which We battle against the other batches along with staffs nd postgraduates.We also have our very own auditorium built in memory of our founder-T.M.A Pai where all our cultural events,valedictory ceremony takes place.We have co -curricular activities as a mandatory rule which is awesome and gives us leisure from our hectic schedules.We hav dj nights during diwali,dental week.Most of the students find their hidden talents during dental week.Immediately after dental week we also participate in Utsav. So basically we balance our academics well with our activities hence we call it co-curricular and not “extra curricular”.
cods mpl roxxx