Exercise For Ballet Dancers

Cross training is becoming more common for ballet dancers.  It helps prevent injuries, increases strength, and is a good mental break from the stress of dance.

 Cardio-Ballet class isn't considered an aerobic exercise because of the many pauses that take place.  If you find yourself struggling from lack of energy to finish a performance, you may want to increase your stamina. This can be achieved through a thirty minute cardio workout, just three times a week.  
What to do-If your a ballet dancer it's important to stick to activities that are low impact.  This gives your body a break from the demands of ballet.  Try walking, hiking, swimming, or a stationary bike.
What to avoid-High impact exercises like running, jogging, or jump roping aren't the best options for ballet dancers.  It could be too much for joints that need to stay healthy for dancing.

 Strength-Dancers typically have a weak upper body.  They spend a lot of time developing power in the legs, which causes an imbalance in body strength. Correcting that imbalance can reduce injuries.  Stronger core muscles are also helpful in resisting injuries, and provides the added benefit of enhancing dance performance . Strength training should take place two to four times a week.  
What to do-Pilates, weights, resistance bands, and using one's own body weight for exercises like push-ups, are great ways to encourage strength.  Focus on creating long, lean, and strong muscles.
 What to avoid-Dancers don't want to bulk up.  If you'll be lifting weights, seek guidance from an expert on how to gain strength without creating huge muscles. 

Flexibility-Dancers stretch all the time in class, but it's helpful to stretch on your own time as well.  I suggest doing a little bit each day.  Unlike strength training or cardio, it's safe to stretch as many times as you wish.  
What to do-Lifting your leg higher or bending your torso to the side requires flexibility in those body parts.  It's obvious what areas need to be stretched to have a greater range of motion, but you should also focus on the muscles that get too tight as a result from dance.  Calf muscles, quads, or hamstrings are a few examples.  
What to avoid-You can become too flexible, potentially leading to injury.  Be careful not to overstretch any part of the body.

Wisdom of Cross Training

Ballet dancers tend to have one track minds.  Some cram an excessive amount of classes through the week in an effort to improve.  In many cases, the dancer should take out a few classes and replace them with another type of physical activity.
 Doing the same thing over and over again not only increases the risk of injury but can make the body weaker as well.  That's why cross training is steadily gaining acceptance in the ballet world.  Doing another form of exercise can enhance the dancer's performance.
 That doesn't mean dance all day and swing by the gym on the way home.  Dancing a little less and using this freed up time to cross train is what I really mean.
It's still necessary to consistently practice ballet and remain dedicated to it.  I only want dancers to realize that dancing too much can actually hinder, rather than progress, their abilities.  It's important to find a balance.   
 Choose your physical activity wisely.  Make sure it will benefit your dancing.  Stay away from anything that could be too hard on a ballet dancer's body.  
 My next post will list a few exercises that ballet dancer's should consider incorporating in their conditioning.

Staying In Shape During Down Time

Just because I'm not dancing doesn't mean I've gone completely sedentary.  I'm still exercising, but I keep it relaxing.  I want to focus on enjoying my physical activity during this break.
On Monday, Wednesday, and Friday I do Pilates.  Although challenging, I find this exercise to be very calming at the same time.  
On Tuesday, Thursday, and Saturday, I go through my dance conditioning routine.  This isn't actually dancing, it's just a workout with a Thera-Band.  It's intended purpose is to improve technique and strength for a variety of  dance styles.  The creator of this routine recommends continuing it during breaks.  He claims it will help sustain a pretty high level of fitness without working the muscles too hard.  We'll see if he's right.
I've also gone on a walk by the water with my dad.  I love doing this, because as long as you keep the speed up you can just talk and enjoy the view, while still doing something beneficial to the body.  We walked at a brisk pace for almost an hour, and my mind was free from thinking too much about what I was doing.
We have a net in the backyard that we use to play badminton.  It's definitely a fun way to get some exercise.  I think making exercise into a game is a good way to get motivated.  I played three games last night and had a great time, even though I only won one of them.
So you see, I am still keeping active.  My mind and body need a break from the intensity I forced out of it, but I won't be sitting around all day either.

Rest For the Ballerina

Rest is a vital part of staying fit.  It sounds strange, I know.  But when muscles are used excessively they become too tired to work properly, causing you to either stop making progress or start to backslide.  I think that might be what's happening to me.
In my book, Conditioning For Dance, the author, Eric Franklin, suggests a full two- to three-week break, two or three times a year.  The body makes good use of this time by recuperating. 
I don't think I've taken a break for that length of time since I started ballet again.  I had short periods of rest here and there, mostly from minor injuries.  I think they usually lasted from about half a week to one week.  Once the spring semester of school ended I dove right into my newer, more rigorous training schedule. 
When I got sunburned a few weeks ago I didn't dance, but I don't think it was an adequate break.  It didn't last long enough, plus my body was working to heal the damage from the sun.  I came back feeling strong, but that didn't last.  Last Friday, Saturday, and Monday were bad days.  I felt like I had to drag myself through my routine, and I was a sloppy mess.  My body was trying to tell me something.  Right now just sitting here typing this, I can feel fatigue in my muscles.
Today I've decided to take two week break from ballet.  I can already predict the worries I'll have about losing what I've gained.  But it seems that If I don't lay off for a little while that's exactly what'll happen.  I'll try to enjoy it and keep busy doing other things.  I hope this will be what I need to stop this downward spiral. 

What Pilates Can Do For You

Pilates offers many benefits, and not just for dancers.  It conditions all muscles, increases body awareness, improves posture, takes away certain pains, tones and lengthens muscles, and strengthens the core.

When you're more aware of your body, such as the way you carry yourself or move, you can get rid of unhealthy habits that may be the cause of your pain.  You'll also stand taller and develop more graceful movements. 
A strong core eliminates back pain, because it relieves the spine of work it wasn't meant for.
A balanced body is less likely to have problems.  Many other forms of exercises overwork some muscles while underworking others.  Not so with Pilates, which gives attention to every part of the body.  This is where Pilates really aids the ballet dancer.  Dancing never builds upper body strength, but demands much out of the lower body.  Using the muscles neglected in ballet class will assist in preventing injuries.
This only begins to describe Pilates and all it can do for the body.  Here is more info on this exercise that I've come to appreciate.

http://pilates.about.com/od/whatispilates/tp/Pilates-Benefits.htm

http://www.pilates.com/BBAPP/V/pilates/benefits-of-pilates.html

Maybe after learning about all that Pilates does for the body, you'll be anxious to try it.

Starting Out Right

I consider myself a morning person, since I'm happiest while the world is still waking up.  Maybe one of the reasons I enjoy the early hours of the day is because I love breakfast.
A few years ago I could live without it.  Now, due to my demanding exercise in the morning, I can't imagine not fueling up with a nutritious meal.  Of course, I just love to eat breakfast even when I don't dance.
Besides the energy giving benefits it provides, filling up on breakfast can also help control the amount of calories consumed through out the day. Instead of waiting hours to eat, then trying to make up for a missed meal by overeating, you'll probably be more content to eat a smaller lunch and dinner. 
Eggs are an excellent choice for a morning meal.  They keep you full for quite some time, and contain protein.  I have two eggs about four or five days of the week.
Oatmeal is another healthy option, as long as it's natural and you steer clear of instant oatmeal.  The soluble fiber found in oats is filling, fights heart disease, and can lower high blood pressure.  Anti-oxidants, vitamins, minerals, protein, complex carbs and iron are all acquired through eating oatmeal.  I'm weird and prefer my oatmeal plain, with nothing added to it.  If that sounds dull, fruit, (frozen, fresh, or dried) honey, or nuts can be mixed in to make a more interesting taste. 
In my opinion, having a good breakfast puts the odds of making the day productive on your side
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New Habit

I believe my last post on this blog was about using a foam roller as an assistance in reaching maximum flexibility  Just as I said I would, I tried if for myself Tuesday night.  I did notice it helped.  I'm already pretty flexible from years of stretching every night, but I was able to reach my full range of flexibility quicker than normal.
Since then I haven't stretched.  My trip to the beach on Wednesday made sure of that, when it gave me one of the worst burns I've ever experienced.  Now even the thought of rolling my red, sensitive, and stiff legs across a roller and then stretching them out is too much to bear.  So because I'm a healthy ballerina, and I'd probably pass out if I tried to do what I just mentioned in my current state, I'm avoiding stretching for now.  But as soon as I'm able I'll definitely make using the foam roller a habit.

Foam Roller

I found another useful tip in one of my older Pointe magazines.  Massaging the muscles with a foam roller before stretching is beneficial by providing a deeper, more satisfying stretch.  I have one that I rarely use, but now I'm thinking I've found a good job for it.
The tissues that surround the muscles, called fascia, are loosened when the body is moved back and forth over the roller.  I'll have to see if it makes a difference when I stretch tonight.