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Cross Training: Out-of-the-Class Ideas for Dancers

05/16/2018

As a dancer, you're an athlete (just dressed in really cute dance apparel). And that means you must continuously condition your body for peak performance. While dancing is obviously a great workout, cross-training in different areas can provide a variety of important benefits. Not only can it help you boost your strength and endurance, but it can also help you jump higher and hold your positions for longer. Overall, it will help you become a more well-rounded, stronger dancer in the process.

And those are just a few of the reasons why cross-training is a great complement to any dancer's routine. Not sure where to start? Here's a look at some cross-training options you can choose from:

Pilates

Pilates is similar to yoga, but its focus is on the core of the body -- that means the abdomen, lower back, inner and outer thighs, and so on. It helps develop strength, endurance and good posture, all with little risk for injury when compared to many other kinds of exercise. Not only that, but it also helps enhance limb mobility, improving arm and leg movement and translating into better dancing. If there are certain parts of your body that are weak, Pilates is a great way to focus on and build them up because this exercise technique targets specific muscles and joints.

Yoga

Yoga is a long-time favorite for many dancers -- and for good reasons. Not only does it help you to strengthen your muscles, but elongate them, as well. And yoga poses develop many of the same muscles that are important for dance moves, like jumps and battements. In addition, while many dance classes focus on alignment and positioning, thanks to yoga's slow pace, it allows for even greater precision with your movements. With its deep breathing and relaxed pace, yoga is also a great way to de-stress after a long day at rehearsals, while still getting a workout.

Aerobic Exercise

Aerobic exercise -- also known as cardio -- is any kind of sustained exercise that stimulate and strengthens the heart and lungs, and boosts the body's use of oxygen. This includes exercises such as running a few miles, or walking briskly, using the StairMaster at the gym, or going on an intense bike ride. These all can help you develop enhanced aerobic capacity and stamina without making you bulky in the process.

Another great aerobic exercise for dancers is swimming. With it, you'll get all the benefits of running or biking, without all the stress on your body. You can effectively move your muscles and joints without the effects of gravity. Plus, since there are so many strokes to choose from, you won't get bored with this workout. You can even take a water aerobics class or try running underwater to get your heart rate going.

Strength Training

Many dancers shy away from strength training over fear of muscle overdevelopment. But you don't have to worry about adding bulk if you take the right approach. For instance, use a heavier weight with fewer repetitions -- three to five -- with a break between sets to build strength, not bulk. You can also reduce sets as you get closer to your performance so your muscles don't get tired out.

From Moderation to Dance Apparel, Tips for Getting the Most from Cross-Training

Now that you know some good options for cross-training, how can you get the most from your workout? Just like dancing, you'll get out of it what you put into it. That's why it's important to:

  • Set specific goals. Is there a weak area you're trying to strengthen? Are you striving to build overall endurance? Do you want to hold positions for longer? Whatever your goals, you need to define them if you want to make the most of your time cross-training. That way, you can choose the cross-training exercise -- whether it's running, surfing, swimming or skiing -- that can best help you reach your goal. And as you achieve one goal, it will get you motivated to set even more and keep on achieving.
  • Set limits. That said, you don't want to burn out from working out too much. So set limits ahead of time and stay within them. If you have a big performance in the near future, you might want to slow down or ease up on your cross-training a little so your muscles don't get overtired. Working out, taking a class, going to the gym -- plus rehearsals and auditions -- can take a toll on a dancer's body. So keep moderation in mind.
  • Wear the right clothes and shoes. Whether you're running or going to a class at the gym, make sure you're dressed in the right dance apparel that's comfortable and allows for flexibility. The shoes you choose are especially important too, giving you plenty of support and correcting any imbalances.

If you want to perfect your leaps, jetes, and pirouettes, you have to practice them...a lot. Cross-training isn't going to take the place of all that rehearsing and preparing. However, if you take the right approach -- and use an effective combination of cross-training exercises -- you can enhance your strength, flexibility and control, impacting your performance in class and on stage.

Looking for the perfect dance apparel to cross-train in? Look no further than Just for Kix. From harem pants to graphic tees, we have everything you need to stay comfortable and look great while getting in your next workout.