Progression allows your body systems to adapt to the physical demands of any dance practice. It simply means increasing the work load over a period of time. Start out with a 1 hour dance practice 3 times a week; then progress slowly as the body adapts to the physical demands. Progression feels very natural as the exercises feel easier over time; increase the intensity, duration or frequency.
Overload just means doing a little more work over time, as you become fitter and stronger. Dance for two hours every three days is fine to maintain a level of dance skill. Increase training, duration or intensity as you progress.
Slowly and progressively adjust your training using the FITT factors:
- Frequency - How often you do the exercise, be it an individual set or the complete session
- Intensity - The difficulty of the exercise: it could be the speed you move or level of class
- Time - The duration of exercise: for fitness, at least 20 minutes a day/ skill work, 3/ 5 sessions per week
- Type - What kind of exercise: vary what you do to keep it interesting, and to work all the different muscles
With Variety Comes MotivationVariation allows you to avoid staleness. If training becomes monotonous it can lead to poor performance or even injury as it can impair concentration. In dance practice it is important to vary routines to maintain motivation levels.
Engage In Overall WellbeingIn dance practice it is important to develop a balance between physical fitness, strength, flexibility, rhythm and dance skills. I focus on self expression and well being through visualization, massage and relaxation. Be aware of the demands of the technique and consider what muscles and types of fitness are emphasised in the style. All dance training should include a mix of cardiovascular (CV), strength and flexibility training.
Replenish Energy Drink WaterWater is vital to the human body and plays an important role in regulating the body\'s temperature especially during physical activity. Water is lost through sweating so it is important lost fluids are replaced. See the article on how to stay hydrated for more information.
Train To SustainTo maintain peak fitness levels when your not able to make it to regular dance practice make sure you engage in a physical activity once a week. This maintains you current fitness level. The body loses muscle tone more rapidly than it is gained, if you don’t use it, you loose it!
A general ratio is 3:1
- Missing one week's physical activity requires three weeks to recover the same level of skill and fitness
- If you are unable to train for a length of time, begin with regaining your cardiovascular level. This will help your body fuel the muscles where you need to rebuild strength
Over Train Can StrainOver training can lead to overuse injury or fatigue, balance exercise and rest. Training hard 7 days a week will have diminishing results. Avoid over working and stop doing any activity that causes you discomfort or pain. Remember pain is your body's warning system! This is the reason why power dance practice includes warm up, cool down, massage, relaxation and visualization techniques.
Develop Your Lung CapacityDeep breathing affects our physical and mental well-being and can increase our vital lung capacity which can improve energy levels and enhance our performance. See the additional article on breathing.
Allow Time to RestGive time for rest, recovery and relaxation. Allow the body to adapt to the physical stresses of training. It is best to exercise every other day or 3/4 times a week, interspersing days of rest and days of training. See the additional article on relaxation.
Nutrition Is ImportantNearly every function performed by the body needs energy and we receive energy from the fuel we eat. Good nutrition, eating a wide varied diet can help us recover between our dance practice. It is important the body's energy reserves are adequately maintained. See the article on healthy eating for more information.
Creatively Enjoy LearningIt is important in dance to have fun and enjoy the learning process. Worrying blocks us, let go of your inhibitions, be open to learning and express yourself allowing you to reach your true potential. See visualisation article to help with learning.
Every Individual is UniqueWe are all unique and each of us responds differently to dance practice and everyone has different needs. We vary in height, size, shape and preference. We may have similar goals but may not reach them by the same means. It is important to develop self-awareness, what is right for you and your body and your unique way to express yourslef and creativity.
Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura stanyer accepts no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.