Dancers, where ya at?

LinzersMH · 03-01-2008, 07:46 PM

Just wondering if there were any dancers in here. If there are, what do you do for training (besides taking classes)? I have been doing the elliptical on cross country mode, for about 45-60 minutes, about 3-4 times/week. I getting myself back into shape like I was 5 years ago while dancing 4x/week for 6 hours each time...but time and money don't allow me to do that anymore.

I am in a jazz class at school 2 nights/week, but it just caused a very big fire inside that makes me want to dance even more! I was thinking about getting some resistance bands because I remember using those and they seemed to work very well. Any other suggestions?

pengwin · 03-01-2008, 08:44 PM

I really dislike the eliptical. Although it's a nice machine for cardio, it doesn't do much else besides strengthen your heart. It's a pretty unnatural stride that doesn't really translate to how we actually move to propel ourselves, thus, you probably won't be having much luck getting the strength and endurance you need for dance. I know non-impact exercise is in fashion right now, but you land on your feet when you dance, therefore, you need impact.

You'll want a combination of strength training (lots of core and lower body) and plyometrics, like they do in sports training as well as flexibility training, although you look pretty flexible in your avatar.

If you're short on time, you could give tabata squats a try on the days you can't train. They are just bodyweight squats, but like HIIT training, it's effective for muscle endurance and some strength gains.

Explaination of tabata intervals:
- Do as many squats as you can in 20 seconds.
- Rest for 10 seconds
- Repeat 7 more times for a total of 8 intervals of work

You're done in less than 5 minutes, 10 if you include a warm up and cool down. Once just bodyweight becomes easy, you can do this with a backpack with a bag or sugar or something heavy in it on.

Oh yeah, there's mp3s on the internet that just time the tabata intervals for you. It's pretty handy.

LinzersMH · 03-01-2008, 11:17 PM

I like the eliptical for cardio because it's not hard on my hips and it keeps them loose, versus the treadmill. Plus, I burn about 700 calories an hour! While an hour on the treadmill doing jogging, walking intervals, I would only burn about 400. I used to run a few days a week, and my hips tightened up a lot, which is bad for dancers because we need that hip flexibility. Now I know why my ballet teachers always said running is bad for dancers. I was doing cardio because I was getting somewhat of training done in my class. Squats and lunges were what I was leaning towards also because of the major core and leg strengthening that dancers need.

I usually do core exercises a few days a week too. I know soo many of those exercises, I can teach a class on crunches and ab strength! haha I've been dancing for over 17 years and I know a ton of exercises using my own body weight. Just wondering if any dancers lift?? Does it create a different shape to the muscles versus using bodyweight? The strength is probably equal, if not better using weights.

Something I learned from my professor: Dancers have the cardiovascular capacity of sedentary people. This is because we don't dance long enough, or constantly, to keep our heart rate up. We go across the floor, then wait in line. Repeat. Our routines are only about 3 minutes long, then we stop, catch our breath, then do it again 5minutes later.

Sambakitten · 03-02-2008, 10:35 AM

I'm a different kind of dancer, ballroom/Latin, so this may not pertain because our dance is very intense (cardio-wise.) I was a professional (teaching and competing) for 10 years, and was in the best shape! A couple of years ago I retired from competition and then I got out of shape. I still teach, but it certainly doesn't keep me in shape. I began an intense workout program focusing on cardio to get back into form, and now I focus on lifting. I absolutely love what it has done for my body. I am in better shape than when I was a competitor! I lift heavy and want to bulk. Don't we always want what we don't have? I have a long, lean dancer's body, and I want a muscular one like Jessica Simpson!

HappySnowBunny · 03-02-2008, 10:42 AM

Quote:

Originally Posted by LinzersMH

Something I learned from my professor: Dancers have the cardiovascular capacity of sedentary people. This is because we don't dance long enough, or constantly, to keep our heart rate up. We go across the floor, then wait in line. Repeat. Our routines are only about 3 minutes long, then we stop, catch our breath, then do it again 5minutes later.

I was told this same thing and it was heartbreaking, really. I mean we work HARD in classes!! Heh. Of course, Black Swan Pas is a nightmarish exercise in endurance. But mostly, there's a lot of standing around and waiting.

I've been strength training for a bit and I have actually had some trouble with keeping the muscles stretched. Especially the hamstring. It's more hit or miss than ever before. That could be because I'm getting old. I'm using a treadclimber, myself. It's great on my knees and doesn't aggravate the tendonitis much at all (as long as my shoes are in good shape).

Missing taking classes though. It's breaking my heart. *sigh* ah well....

LinzersMH · 03-02-2008, 10:55 AM

Quote:

Originally Posted by HappySnowBunny

I was told this same thing and it was heartbreaking, really. I mean we work HARD in classes!! Heh. Of course, Black Swan Pas is a nightmarish exercise in endurance. But mostly, there's a lot of standing around and waiting.

I've been strength training for a bit and I have actually had some trouble with keeping the muscles stretched. Especially the hamstring.

I love the feeling I get when I actually lift, I can feel my muscles getting stronger with each lift, but I feel like I'm compromising my flexibility. Or do I just need to stretch for a while before and after my workout?

Yes, we do work our butts off in class! There's never been a class in which I wasn't panting or sweating like crazy.

LinzersMH · 03-02-2008, 10:57 AM

Quote:

Originally Posted by Sambakitten

I'm a different kind of dancer, ballroom/Latin, so this may not pertain because our dance is very intense (cardio-wise.) I was a professional (teaching and competing) for 10 years, and was in the best shape! A couple of years ago I retired from competition and then I got out of shape. I still teach, but it certainly doesn't keep me in shape. I began an intense workout program focusing on cardio to get back into form, and now I focus on lifting. I absolutely love what it has done for my body. I am in better shape than when I was a competitor! I lift heavy and want to bulk. Don't we always want what we don't have? I have a long, lean dancer's body, and I want a muscular one like Jessica Simpson!

I LOVE and appreciate ballroom dancers A LOT! Not only do you have to worry about yourself, you've got a partner to work with too. That would be very difficult for me, so hats off to you.

As for your bodies, I want to look like a ballroom dancer and wear the costumes you get to wear because they are always gorgeous! (Costumes and body. haha)

asheee · 03-04-2008, 03:51 PM

I used to dance--- Jazz, Lyrical and HipHop. (I've never done Ballet, so my technique was just horrible, lol...) Anywho, one thing I really miss about dance was all the stretching we did. If you do it a lot, it kind of becomes a mini workout (I find anyways). I've been trying to incorporate more stretching into my overall workout routine (when time isn't a problem). Judging from your pic, it doesn't really look like you need to work on your stretching, haha. Also, bar-work... maybe do that some more? My gym has a ballet-bar thingy on the one wall, and I find it's very handy for squats/stretching/etc. Just a suggestion!

I also find step classes to be very fun! And they totally remind me of dance classes, back in the day! lol. (You should try one!)

amy78 · 03-04-2008, 06:11 PM

Pilates is good for dancers as it promotes long, lean muscles. Of course, it wouldn't be your sole workout, but as a part, to stretch your sore muscles.
I am a dancer, but, not a practicing dancer...

sportzgirl · 03-04-2008, 10:38 PM

Quote:

Originally Posted by LinzersMH

I love the feeling I get when I actually lift, I can feel my muscles getting stronger with each lift, but I feel like I'm compromising my flexibility. Or do I just need to stretch for a while before and after my workout?

Yes, we do work our butts off in class! There's never been a class in which I wasn't panting or sweating like crazy.

I used to be a dancer and lifting hasn't really affected my flexibility at all. I find stretching out between sets works well for me.

Brielerose · 07-05-2008, 07:35 PM

I used to dance. Started when I was four and then stopped at 23 when I entered the Navy. Now I really want to get back into shape and get back my flexibility. So I understand. My dance instructor used to recommend we work with weights to help our arms for some of the more complex moves we had in our hip hop dance routines.