Importance of Cardio Training for Dancers


Dancers need a lot of strength and a good cardio exercise. Dancers who are on the heavier side choose to stop eating altogether to slim and get better at dancing. This is destructive and has reverse effects on the body. A good cardio program can help you to reduce body weight and increase endurance without increasing your muscle bulk. However, there are many cardiovascular exercises out there. But the best one recommended for dancers is Fartlek or interval training.

Why choose interval cardio training?
Fartlek is an ideal cardio training for dancers as it functions similar to dancing. It helps you to take the heart rate to the maximum and then recovers the rate before you go again as quickly as possible. Interval training uses short bursts of exercise with recovery time. The burst is measured by distance or time between the bursts.

How to choose the best type of interval training exercise?
When choosing a cardio exercise, select one that doesn’t focus on the muscles you use for dancing but rather the other major ones. for example, if your dancing demands strain on your legs, choose an exercise (like swimming) which doesn’t stress on the leg muscles but rather on something else like your heart rate. However, if you have medical issues like back and knee pain, avoid exercises which strain them.

How to check your fitness?
Count your pulse for 15 seconds and multiply it by 4. This is your heart rate. The average rate is 70. However, the lesser your rate, healthier is your heart.
Resting heart rate is your rate at complete rest.
Gentle exercise heart rate is your rate after doing a gentle activity.
Maximum heart rate is your rate after a good warm-up or sprint.
Interval training strives to decrease your resting and gently heart rate, increase your maximum rate, and decrease the time taken to recover from maximum to gently heart rate.

The importance of cardio training is such that every reputable dance academy in Mumbai such as the ITA school of performing arts ensure that students are aware of these cardio exercises before training them.

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