7 Strength also improves dancers’ bone health. Studies on ballet dancers found that the lower the dancers’ thigh strength levels, the greater the degree of injury. Another key reason is improved strength prevents injury. One reason is that innovative choreography is pushing the boundaries on partner lifts, leg extension height, and the use of heavy props. The Importance of Strengthĭancers need to constantly improve strength for many reasons. This means, a dancer can be less fatigued with harder work. 5 The better the aerobic system is working, the less the anaerobic system has to kick in at high intensities. A performer with good cardiorespiratory fitness, especially good aerobic capacity, will recover faster between intervals of exercise. Even though dance movement is usually characterized by intermittent, high-intensity (or anaerobic) exercise, it is ideal for dancers to develop cardiorespiratory fitness through aerobic activities.
Both, aerobic and anaerobic power systems are important for dancers. 1 The anaerobic system is being used with one big leap across the stage, or sequence of fast-moving break dancing. Alternately, the body uses the anaerobic system which provides the body with a massive surge of power over a few seconds, or high power maintained for 30-60 seconds. What is Cardiorespiratory Fitness?Ĭardiorespiratory fitness is a low to moderately-intense activity over an extended period of time, essentially, anaerobic exercise. A few suggestions include a higher intensity warm-up and increasing repetitions and movement combinations with short rest periods. While daily technique class does improve movement quality, there are ways to utilize class to improve strength and cardiorespiratory fitness. However, this is usually just before performances and may be too late in the process to change physical adaptations. After the choreographer has created the work, rehearsals do begin to push dancers’ cardiorespiratory limits. Center floor exercises are more demanding in short spurts, and they are usually followed with long rest periods after each combination. 6 Studies have consistently shown that dance classes with rest periods do not support the cardiovascular demands to increase a dancer’s fitness. 5 For example, one study found that during performances, dancers spent many more minutes at a heart rate above 160 beats-per-minute compared to class. While dance performance can be high-intensity, dance class and rehearsal may not adequately challenge the body’s energy systems to the level of dance performance. 5 One major issue is that dance classes in the studio do not solely improve strength or cardiovascular fitness. However, research is proving that dancers are not at the appropriate fitness level by the time they perform. Demands of Class and Performance Are Not Equalĭancers are used to long hours in the studio in class and rehearsals. 3 If we can prevent injury with improved physical fitness, we can also save dancers’ bodies and companies’ money by reducing the need for medical intervention. 4 Supplementary strength and cardio exercise could delay onset of fatigue and thus decrease rate of injury with fatigue. 3 Not to mention, decreased levels of physical fitness have been correlated with high levels of injuries. 1,2 Although choreography and styles vary constantly within a dance company, dancers need to have physical strength (muscle power and endurance), and cardiorespiratory fitness (aerobic and anaerobic capabilities).
#CARDIOVASCULAR FITNESS PROFESSIONAL#
For these reasons, dancers are considered “performing athletes.” 1 However, studies done on professional dancers have shown decreased cardiovascular values compared to many different athletes of the same age, including swimmers, soccer players, and gymnasts. Now, more than ever, it is important for dancers to pursue physical fitness outside of traditional dance class to ultimately improve their technical abilities for when they hit the stage in the future.Īll genres of dance require explosiveness and stamina while maintaining strict aesthetic technique and musical precision. Dancers from around the world have faced new challenges practicing at home due to the COVID-19 pandemic. In order to jump higher and turn faster, dancers must implement cross-training for strength and endurance. Dancers’ leaps, turns, and lifts can seemingly defy laws of physics.
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