We usually think of dancers as being fit, but still yet, with the intricate and complicated dance moves of today. A dancer must be in top shape. Conditioning and endurance as well as flexibility a must.
Target heart rate for dancers is 70-85% of your maximum heart rate: approximately your age subtracted from 220
Cardio respiratory exercise many times aren't involved enough in a dancers practice routine resulting in having low stamina which can harm a dancer's performance during a show.
So cardio is must for any dancer or physical performer.
Think of ways you can use direction changes, upper body and torso, and dynamics.
Make sure you include a warm-up and cool-down period (5-10 minutes each).
Once the blood is pumping, keep the intensity going for at least 20 minutes. This will do wonders for a dancer's performance.
Prescription: For dancers who need to improve cardiovascular fitness, 20-45 minutes of aerobic exercise 3-7 times per week (less during the peak of performance season; more in the off-season to avoid over-training and overuse injuries) is recommended Encourage students in activities such as walking, jogging, cycling, stair climbing, or swimming.
Also experiment in anaerobic exercises to improve speed and strength. Important for dancers and particularly helpful with jumping.
Suggested exercise modes for increasing a dancer’s power include sprint training, interval training, plyometrics, and dance specific repetitive movement phrases with faster, more dynamic movements.
Fast-as-you-can running in place for a minute for example.
Standing Long Jumps are another.
Trying to jump as far as possible in several attempts landing as softly as you can using a deep parallel plié and swinging arms.
Improving anaerobic fitness consists of speed, and strength, it is suggested that 4 to 12 dynamic speed training exercises (using full body weight as resistance). Repeat 3 – 6 sets in 10 to 2 minute time frames (or 5 to 10 reps). The intensity should be moderate, with 2-5 minute rest periods between. This is not every day training. Two to three days per week is enough.
Note that dancers will not have identical needs and that the prescriptions above must vary depending on a dancer’s deficit in certain areas of fitness. Dancers can be assessed for fitness and should be evaluated by a doctor before beginning a new fitness program. Though most exercises listed above could be facilitated by an experienced dance educator, any training program will be safer and more effective under the watch of a professional trainer or fitness expert.
Plyometric workouts which includes box jump and squat jumps are also great. Its advisable to do low intensity plyometrics when you plan on starting to do this workout. Plyometric helps muscular strength and flexibility in increasing their power, strength, and balance.
Alternative Lifestyle Fitness Training