Spending time training your body outside of a dance studio can save you pain and time in physical therapy.
Cross-Training to Minimize Your Chances of Injury
As a dancer, you can maximize your physical potential while minimizing your chances of becoming injured by doing one simple thing: including cross-training as part of your routine. Why? Well, not only does cross-training help you improve your cardiovascular endurance, it can help you improve your muscular endurance and muscular strength, too. Sounds like a killer combo, doesn’t it?
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The thing is, even though dancers are considered artists and athletes at the same time, and dancing is a very strenuous activity, it is not so tough on the cardiovascular side. Conditioning is something that dance alone is not so great at. It might sound crazy since you can be out of breath after one dance class.
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However, dance is more an anaerobic type of activity, meaning that are a lot of starts and stops during a dance and even though they might consume a lot of energy, this frequent pausing does not exactly promote cardiovascular endurance.
Another thing that happens during dance is that a lot of the same muscles are used over and over during a certain type of dance, whether you’re doing ballet or belly dance. This does not allow us to improve the strength of other muscles that might not be critical for that type of dance.
So, How Is Cross-Training Going to Keep Me Injury Free?
Training outside of dance allows you to improve overall capabilities, including cardiovascular endurance by getting your heart rate up, muscle endurance and muscular strength. If your muscles are burning during your workout and then you are left out of breath and feeling sore, you did something right. As you increase your stamina and build strength, you will be less prone to injury. Cross-training can also generate more body awareness, and as a dancer, that gives you an edge. Additionally, hitting the gym can serve as a time for meditation, a moment for you to relax and have fun while taking care of your body.
At the beginning, you might feel out of your territory but you don’t have to go at it alone. Hiring a personal trainer for a few sessions until you become familiar with your routine is a great way to get yourself on the right track. Start small and find something you enjoy doing, whether it’s swimming, running, or going to the gym. As you get into it you might start feeling ready to add on other complementing activities to support your dancing.