Dance into Joy

"Dance is such a profound thing. You take up space when you dance. You're in your body. You're alive. Dance is dangerous, joyous, sexual, holy, disruptive, and contagious and it breaks the rules. It can happen anywhere, at anytime, with anyone and everyone, and it's free.” Eve Ensler.

Dance is my passion and prayer; dance releases me into flow connecting to the joy of life. Moving rhythmically connects us to our vitality that we can dance into the innate joy of life; dance is a natural instinctive gift when we surrender to rhythmical movement we connect to our body’s inner wisdom and to healing and joy.

Our society and modern day living can disconnect us from our inner wisdom and our innate joy. Joy is our natural state of being, it may seem unexpected but when we face life challenges we still can experience joy. Our emotions are dynamic and transient, therefore we can choose to just focus on negative experiences or we can experience joy and negativity at the same time. Joy is an innate gift that resides within us all and we can connect to our joy at any time. Connecting to joy when encountering life challenges may bring miraculous insights that allow us to flow through the pain into healing and growth; joy can soothe us through our life challenges.

We can reconnect to the joy that resides inside our heart at any time. Scientific research shows the heart plays an essential role in our mental, emotional and physical well being; we have a thinking heart that releases its own balancing and regulating hormones. In the human body the heart is the strongest generator of electromagnetic fields that transmits information throughout the body and outside of the body. Research shows that positive emotions like joy create physiological benefits in your body and mind. There are wonderful healing benefits to releasing yourself from mind and ego, dance allows us delve into deep joy that resides within our hearts and joyful energy vibrates through us and out of us.

Dance connects us to Joy

Dance is a wonderful way to connect to our innate joy as dance lets us to move into and through deep emotions gaining new insights into our experiences. Emotions are not tangible they are energetic; energy in motion, it is not possible to truly connect with our deep emotions through rational thinking. Dance moves us beyond ourselves and connects us to our deep hidden emotions, it allows us to express ourselves in ways thinking does not, and dance enhances physical and mental well being and promotes emotional and spiritual well being.

There are many known health benefits to dancing including:-

• Reduces stress and depression and promotes healthy sleep
• Improves posture and muscle tone
• Increases energy, vitality, serotonin and endorphins feel good hormones
• Improves flexibility, strength, balance and endurance
• Strengthen bones and boosts cardiovascular health
• Increases mental capacity and improves mental health
• Raises self esteem and enhances confidence
• Creates powerful social and emotional bonds and generates the good feelings that come from lovingly connecting with other people

Express Yourself and Passionately Dance

There are many forms of dance, from Latin, to street and lindy hop to contemporary dance. Dance is integral aspect of human culture, rituals and celebrations; dance remains an integral aspect to our well being, there is no need to learn a specific dance style, our bodies have an inner wisdom and love to move and our bodies are constantly in motion; internal rhythms pulsate through us continuously.

No matter what age, shape or size or fitness level, you can gain the benefits of dancing; you can move in your own home, play joyful upbeat music, and feel free to have fun, be silly and let inner rhythms move through you. When no one is watching you can let go of your inhibitions, have the courage to freely express yourself and rhythmically move.

Dress up and dance, be playful and dance, sing, shout and dance because when we start to gently move, twist, stretch and shake; our bodies vibrate and breathe, resonate and release, realign and find balance, heal and begin to flow with life. Our minds become clearer and we reconnect to the earth, nature, the divine and the universe when we freely express ourselves.

Dance connects us to joy it begins with rhythm, dance allows me to get out of my own way. As I dance I feel energy move through my centre, tremble down to the sloes of my feet, rise up into rotations of my hips, pulsate into the beating of my heart, expand in my lungs with each new breath, tingle to the tips of my fingers, I vibrate into the vitality of life. I move beyond myself and connect to the divine joy of life.

Connecting to our innate joy through rhythmical movement gives us access to our inner wisdom and boosts our immune system, improve our mental health and lift our spirits. It is essential we let ourselves experience joy in motion. Dancing can help you to transform feelings, help you to overcome emotional blocks and move forward, grow in life and to affirm how wonderful it is to be truly present in the moment.

Moving rhythmically eases muscular tension, reduces anxiety and increases energy. Moving spontaneously and sensually allows us to trust our inner wisdom and connects us to the divine. Expressing ourselves creatively through dance opens up new ways of thinking, being and moving beyond ourselves it is a work out for our soul.

Dancing freely, expressively and passionately allows us to heal our body, emotions, mind and spirit. Dance, wherever you may be, do not pass up an opportunity to dance into joy.

“Nobody cares if you can’t dance well. Just get up and dance. Great dancers are not great dancers because of their technique; they are great because of their passion.” Martha Graham.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer and its authors accept 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.

Out of the Silence

“Movement reaches our deepest nature, and dance creatively expresses it. Through dance, we can gain new insights into the mystery of our inner lives.  Dance has the profound power to heal the body, psyche and soul.” Anna Halprin

It is easy to be overwhelmed by our past traumas. The pressures of daily life do not seem to give the time or the space to allow for healing and recovery of past traumas. Health; balance and well being begins with connecting to our innate body’s inner wisdom.

In stressful situations I have often forgotten to trust my intuition and become overwhelmed by worry.  For me dance brings me to a place of healing, when I connect to my common sense and start to trust my intuition and reconnect to the power of dance, I have stopped being overwhelmed, I find it easier to make decisions and it gives me greater sense of well being and joy.

In my life experience all challenges, pain and suffering are powerful doorways to transform my life for the better.  My healing journey keeps revealing the wisdom of the body, through motion and dance has the natural power to heal all wounds and discover new insights.

The body has its own inner wisdom that is within us all, we must trust our own physical instincts to guide us to find balance and well being.

Through moving our body in rhythm and joy we connect to our vitality and when we connect to the felt sense we release physical tension and awaken and heal deeply hidden emotions. Connecting to the wisdom of our sensual selves we can unite and express our creativity and dance into the innate joy of life.

Body’s Inner Wisdom

Our body’s inner wisdom; our gut feeling, an inner knowing, the gentle sensation that expresses our inner truth, is our body calling to us and it is devoted to our well being. Our body’s wisdom is a fundamental part of us that guides us through life if we listen.  The gentle nudges of sensation; locked jaw, tight shoulders, stomach ache may be your body’s signals to gain your attention that all is not well to keep us safe.

My stomach expressed my distress in physical symptoms when doctors could not find anything wrong. My body was shouting all was not well and was demanding me to ‘pay attention', not a physical problem but an emotional one and my body had enough. I gradually started to listen to my inner signals again, slowly taking tiny steps in the right direction reconnecting to my inner wisdom.

Just because we cannot explain these feelings, doesn’t mean that we should ignore them according to scientific research, our instincts and body’s wisdom are more reliable in decision making, than our conscious brain. It can be a physical sensation, as sense, a knowing but it can be easy to dismiss and ignored due to the stress of every day life. Finding the courage to listen to these inner signals are essential for our healing, health and well being.

When I have been disconnected from my body’s wisdom I have been in a continual state of anxiety and worry.  I would take on too much; I would not trust my ability to say no.  I found it difficult to trust my feelings and filled my time being very busy to avoid my feelings and the reality of the situation.

Once I started to reawaken to my intuition and body’s wisdom I began to find answers to all kinds of challenges in everyday life, my mind, heart and energy received intuitive information that lovingly guides me.

It is important to trust the power of love and your body’s inner wisdom when you encounter life challenges, Life gives us difficult times and they happen to all of us, it is important to find the courage to look deep within and find the blessings from difficult life experiences. When we experience life challenges it is vital to connect to your heart, your inner wisdom and the power of dance is an innate and joyful approach to explore healing and growth.

Dance is the most natural form of human expression and an innate form of healing. With courage and common sense my intuition passionately continues to guide me in my dance practice, performance and healing work. I feel dance is our connection to divine spirit, the loving energy of the universe and it and allows us to connect to joyfully experience life.

"The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honours the servant and has forgotten the gift.” Albert Einstein

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer and its authors accept 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.

The Importance of Massage for Dancers

Dance can be an extremely physically demanding activity; training, rehearsals, and performances are physically intensive. Also all our daily activities put our body through stresses; sitting for long periods, driving or working on computer creates tension in the body and physical activities such as running or going to the gym can be physically demanding. Every day life stresses, emotions mental stress all affect our physical self.

The demand for sports massage and other massage therapies are increasing and becoming more recognised as a skill that enhances our overall well being. Due to intensive training, hectic schedules and stresses of every day life we are more prone to overworking our bodies and may suffer from muscle imbalances and overuse injuries.  Physical tension in our body can have a negative affect on our mental and emotional well being so releasing excessive tension can enhance our mental health and promote relaxation and a sense of calm.

Overuse Injuries in Dance

Overuse injuries occur because muscles are worked hard during training, rehearsal or performance and are not rested fully.  In the next class, rehearsal or performance the muscles are not fully recovered from the last session. It is as important to have a high quality recovery practice to maintain wellbeing and enhance your true potential. Overuse is the most common cause of muscular imbalances and injury in dance. If these are not noticed early on they can impair performance or worse can lead to chronic injures. See the dance Injuries article for more information.

Recovery From Physical Activity

Instinctively the body heals itself it performs the recovery process through circulation of the blood flushing out waste products that build up in the muscles during intense physical activity. It provides nutrients and repairs any tissue damage however this process takes time and a rest period is necessary. Dancers’ schedule often makes this required rest period very difficult to achieve. Massage is a safe and effective method of speeding up the recovery process.

 

Benefits of Massage for Dancers:

• Massage aids and speed up the body’s natural recovery process
• Massage helps prevent injury
• Massage enhances performance by releasing muscular tension
• Massage aid the healing process with minor soft tissue injuries

Massage can be an integral element to a dancers training or work schedule. If the dancer of company can budget for it, massage sessions by a qualified therapist can be programmed into training, rehearsal and performance schedule. However understanding time and money restraints dancers’ face I suggest learning and practicing simple self massage techniques as this can benefit dancers greatly.

Why Self-Massage for Dancers

Massage is extremely effective for releasing muscle tension and restoring balance to the musculoskeletal system. Regular massage may help prevent injuries as a constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves. Self massage improves they way you feel and enhances your performance, simple self massage techniques can help aid recovery and release muscular tension.

It is important to learn simple massage skills to be able to incorporate massage into your training and is helpful to have a basic understanding of anatomy and physiology, especially the muscular and skeletal systems. By understanding these systems and the effects of exercise you can also appreciate how massage benefits you. It becomes an integral part of your dance training and can ultimately enhance your performance. The wonderful aspect about self massage is it is instinctive and easy to learn as you are learning about your own body’s needs.

When Not To Massage

There are times when massage could be detrimental rather than beneficial to you.

The basic contraindications to massage are:

• Feeling unwell or body temperature over 100°F
• Injury, wounds, recent bruising, muscle tears or sprains
• Bacterial infection or other infections
• If you react adversely to massage treatment
• If your suffer any symptoms seek advice from a doctor

Self massage can be practiced anytime, anywhere, but its advisable not to when you have just eaten a heavy meal or when you are hungry or very tired.  Allow at least an hour after eating.

Massage Techniques

There are many massage techniques but generally they are applied with the main pressure being directed towards the heart. This ensures that no undue pressure of blood being pushed against closed valves causes any damage to them. Exceptions to this rule, for example, compression is where pressure is applied directly downwards for a short time therefore no risk of the build up of pressure or damage to blood vessels.

Massage Techniques include:

• Strokes
• Brushing
• Compression
• Squeezing
• Stretching
• Shaking

 

Self Massage Tips

• The basic movements comprise stroking and brushing with gentle pressure
• Use a wide surface area of the palm of the hand and fingers
• Hold the muscle being massaged in a relaxed and shortened position
• Squeeze the muscle and stroke up the limb e.g. leg. Always apply pressure with stokes towards the heart
• On the return, you maintain, light contact and avoid the path taken on the upward stroke
• Your hands are relaxed and softly moulded around the natural contours of your body
• Perform passive stretches to the muscle groups after you have massaged them
• Note if you feel acute pain, if so STOP and seek medical advice

Benefits of Self Massage:

Research shows massage provides several important health benefits, including:

• warms muscle tissue, increases blood flow to muscles
• increases blood flow & improves blood circulation
• improve flexibility & increases range of motion
• stimulates peripheral nerves
• relieves muscle soreness
• aids and speed up the body’s natural recovery process
• enhances performance by releasing muscular tension
• aid the healing process with minor soft tissue injuries
• boost immunity by stimulating the production of white blood cells
• helps you relax and improve your mental energy helps alleviate stress
• increases endorphin levels (the feel good chemicals in your body)
  
  
  These benefits are accumulative so as you continue to practice the art of self massage regularly the more you will enhance your well being.

As a dancer you can enhance your dance ability, boost your health and vitality, reduce muscle soreness, prevent the risk of injury and increase your dance performance through a regular practice of self massage.

Self Massage Videos by Laura Stanyer

These self massage videos below are designed for you to easily learn them as you follow along.  They are designed to unwind after a long day or after intense physical activity to release excessive tension and reduce stress.  Uses this self-massage at the end of a long day or after a physical activity like intense dance class or a run as a part of you cool down sequence.

When to self massage

These sequences are designed to release excessive tension after physical activity of after along day it’s advisable not to massage when you have just eaten a heavy meal or when you are hungry or very tired.  Allow at least an hour after eating.

What to wear

These sequences are designed through the clothing; make sure you are wearing loose comfortable clothing that doesn’t cause any restrictions to your movement or breathing. Avoid tight clothing like jeans as you must be comfortable.

Make sure you are comfortable

It is best if you are comfortable and relaxed, sit in a comfortable supportive chair or work on the floor on a mat in a comfortable position.  Have supportive cushions for your back or behind your knees if you need to and make sure you are in a warm and well-ventilated room.  It is important to be comfortable and maintain a neutral upright posture not to put excessive stress on you body.

Apply gentle pressure

Always start with light pressure in order to gently warm up and gauge sensitivity and your body’s reaction to touch.  Never put pressure directly through the joints such as the vertebrae in your neck.  Apply light pressure using the pads of your finger tips and the surface area of your hands; fingers, palms and heels of the hand.

Focus on natural breathing

It is important to maintain relaxed, gentle breathing throughout and you can visualize your muscles relaxing and energy flowing through the area to enhance your well being.

How often to self massage

It is possible to receive the benefits if you only participate in self massage a few times a week. These self massage sequences can also be performed each day as regular practice enhances your overall well being.

Like any physical skill, self massage is a practice that can be cultivated over a lifetime and it is a great skill that enhances your overall well being.  Do not become impatient or easily discouraged.  Make a long-term commitment to your self massage practice and over time you will positively discover the benefits.

Self Massage for the Head, Neck and Shoulders




Self Massage for the Leg



Self Massage for the Foot

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept 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.

The Power of Breathing

 

Breathing is a vital element for relaxation and physical activity such as dance; being able to control your breathing pattern allows you to maintain self-control and help to relieve your body of excessive tension. Breathing is the process by which living cells in the body receive a constant supply of oxygen and removes carbon dioxide. Oxygen is needed by each cell in the body for survival as every bodily function and all movement requires oxygen.

The Mechanism of Breathing

It is a passive process by which air is drawn in and forced out of the lungs by the combined action of the diaphragm and intercostals muscles. The process of exhalation becomes an active one when we require exhaling more air for example when we cough, also dancing requires more oxygen.

Interesting Fact: The diaphragm is a large muscle that separates the chest and the abdomen. It is the major muscle of respiration and is responsible for 75% of the air drawn into the lungs. Correct breathing enhances our oxygen supply to allow us to function efficiently.

This active process is assisted by other muscles including:

• Internal Intercostals
• Internal and external obliques
• Transverse Abdominus
• Rectus Abdominus

All help to compress the abdomen and squeeze more air out of the lungs.
The special nature of breathing being both passive and active process (happens automatically and be under our conscious control) is because the parts of our brain that controls our breathing also controls our emotions, therefore our emotions affect our physiological and psychological state. Most people do not breathe efficiently we are habitual shallow breathers because we only use a small part of our lungs.

Interesting Fact: Our mental or emotional state is reflective in our breathing and our breathing can impact on our emotional state. Learning to control our breathing patterns will allow us to gain greater control over our emotions especially in times of stress.

Causes for shallow breathing include:

• Stress
• Bad posture
• Lack of cardiovascular exercise

Just like dance training or mental skills practising breathing techniques can improve your well-being. The aim of breathing exercises is to breathe with maximum efficiency with minimum effort.

The process of inhalation

During inhalation the diaphragm contracts and flattens this increases the volume and size of the chest cavity. This lowers the pressure inside the chest, because the pressure inside the body is lower than the pressure outside the air is drawn into the lungs. At the same time the external intercostal muscles contract lifting the ribcage up and outwards, further increasing the volume and size of the chest cavity. 25% of the air is drawn in by the external intercostal muscles.

 

 

The process of exhalation

During exhalation the diaphragm relaxes and returns to its dome shape pushing the chest cavity upwards and reducing the chest cavity's volume and size. This increases the pressure inside the body, the air rushes out as the pressure is lower outside the body. At the same time the external intercostal muscles relax allowing the ribs to lower down and inwards decreases size of the chest cavity.

 

 

 

Breathing Exercises

These exercises can be performed laying down, sitting or standing but it is recommended firstly to lie on your back on a mat with a pillow under your knees and one under your head for support and comfort. The diaphragm is not working against gravity and prevents you using other voluntary muscles and allows you to focus on working the appropriate muscles.

Awareness of breath exercise

Place one hand on your chest and one on your lower abdomen to feel where you are breathing from:

• Is your chest lifting?
• Is your stomach expanding?

If you are breathing correctly, when you breathe in the hand placed on your lower abdomen should lift first and then your chest lifts upwards and expands but do not lift your shoulders.

Deep abdominal breathing

Learning deep or diaphragmatic breathing exercises can help to increase the vital capacity and the function of our lungs.

Benefits of breathing exercises:

• Decreased heart rate
• Reduces blood pressure
• Reduces muscle tension
• Decreased respiration rate
• Reduces hyper tension
• Improves circulation

Slow diaphragmatic breathing involves breathing into your lower abdomen before filling your chest cavity. This optimises oxygen consumption this allows more oxygen to reach your muscles and your brain to function more efficiently. If you are unaccustomed to deep breathing the following exercise may make you feel tired at first, do persevere as it will take less effort to breathe, it will enhance the co-ordination of the diaphragm and abdominal muscles when breathing. This will assist in breathing co-ordination when you dance.

Deep Abdominal Breathing Exercise Inhale - Inhale slowly and deeply, say four counts. Breathe as fully as you can without discomfort. Imagine your torso slowly filling with air. Pause - When you have completely inhaled, hold your breath for four counts. This is a comfortable pause. If you feel discomfort, reduce the counts. Exhale - Exhale slowly and continually for four counts, letting the air out through your mouth slowly. Let out as much air as you can, down to the lower part of the lungs and feel yourself relaxing and any tension flowing out of you. Pause - Once more when you have completely exhaled, hold your breath for four counts, releasing any further tension. This feels like a comfortable pause. If you feel discomfort, reduce the counts.

Many people find diaphragmatic breathing difficult at first as we are habitually shallow breathers but with practice it does become easier. If it is very difficult reduce the number of counts to two or three and build up to four. The important thing is to establish the slow relaxed breathing rate.

Rhythmic Breathing

When you are comfortable with diaphragmatic breathing try this exercise. Rhythmic breathing exercise allows you to gain greater control over your breathing, and more control over your voice. As you make progress, you can begin to increase the counts but to further develop breathing control hold different counts on inhalation, exhalation and the pauses between.

Mantra Breathing

Once you are comfortable with diaphragmatic breathing try adding positive words or phrases to your breathing. Mantras are sounds, words or phrases that are used to focus your concentration in a positive way. You can say them out loud or internally. If you choose to say the mantra out loud let the sound resonate in your chest.

The mantra should naturally fall into rhythm with your breathing. Make sure that the mantra follows your breathing.

Let go of any concerns that may arise about whether you are doing the mantra properly, there is no right or wrong way but what is right for you. Allow the wonderful silence to refresh your mind and emotions.

At the end of your breathing exercise you will begin to feel a calm feeling of warmth radiating from your core throughout your body. Bring your breathing to its natural state and focus on the pleasant feelings in your body.

If you ever feel stress, attempt to bring your attention back to you breathing, this allows more oxygen to reach your muscles and our brain to function more efficiently and will having a calming effect.

 

Bring your attention to your breath throughout your day:

• If you are watching the time – breathe
• When waiting - breathe
• Before you start a dance class – breathe
• Before you start a rehearsal – breathe
• Before you start a performance – breathe
• Before you start filming – breathe

By focusing on your breathing the mind is soothed and the body is nourished with fresh oxygen. Breathing slowly and deeply combined with relaxation and visualisation in dance can ease tension in you mind and body allowing you to move freely and reach your true potential.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept 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.

The Importance of Cardiovascular Endurance for the Dancer

There is a misconception that the majority of dancers are physically fit and have strong cardiovascular endurance. Dance activity generally stops and starts utilising the anaerobic system therefore the aerobic system is not engaged. Generally dancers lack cardiovascular fitness this can lead to injury. Ideally cardiovascular training needs to be incorporated into the dance technique class to enhance your dance ability as well as your fitness, health and wellbeing.

Reasons why dancers do not have cardiovascular fitness:

• Technique class stops and starts does not engage the aerobic system
• Dancers are often overworked with too much time spent in class, rehearsal and performance
• Dancers do not engage in enough rest, leisure time and relaxation

Benefits of Cardiovascular Endurance Exercise for dancers:

• Improves your posture and health
• Enhances stamina which improves your performance ability
• Increases oxygen supply to muscles - efficient functioning Improves your anaerobic ability
• Reduces the risk of fatigue, enhances concentration and reduces stress levels
• Boosts your immune system and reduces the risk of injury

Understanding the Cardiovascular System

Cardiovascular endurance depends on the ability of the heart and lungs to deliver oxygen to where it is needed and to continue for long periods of time under stress. In reality most types of dance training involves stopping and starting; performing short movement sequences with intermittent periods of no activity where you observe the next sequence, this way of working only develops your anaerobic system it does not develop your aerobic capacity.

Anaerobic and Aerobic Systems

Anaerobic System

Anaerobic simply means without oxygen.
As you begin physical activity there is a sudden demand for energy, the body will use up its first energy store then go onto to use up the stores of glycogen (broken down from carbohydrates) stored in the muscles as the energy is not available in the form of oxygen. This is because the body is working so hard that the demands for oxygen exceed the rate of supply.

Lactic Acid

During anaerobic activity the waste product lactic acid is produced. As there is no oxygen supply to the muscles the lactic acid will build up and can be the cause of muscle soreness and you will be forced to ease of or stop. You will be unable to return to activity until the lactic acid is removed. As you rest oxygen is supplied to the muscles replenishing the energy stores and you soon will be able to return.
When you start any physical activity you will use the anaerobic system, however, if the activity is low in intensity your body will be able to supply oxygen to your muscles and continue as you engage in the aerobic system.

Anaerobic Exercise

Anaerobic exercise is intense exercise lasting approximately one to three minutes (Lactic System) the demand is sudden or large that the heart is unable to pump enough oxygen to the working muscles.

High intensity, short duration: Running up the stairs Sprinting Dance - centre work e.g. short jump sequence Dance - short sequence across the room

Aerobic System

Aerobic simply means with oxygen
Oxygen is delivered around the body via the blood stream and pumped by the heart. The aerobic system can only work when the energy demand is low intensity for the heart to provide the muscles with sufficient supply of oxygen. In aerobic activity the body is working at a level in which the supply of oxygen is sufficient to the body's demands for oxygen.

The aerobic system breaks down glycogen (carbohydrates) as energy and if you continue over thirty minutes of aerobic activity at low intensity you will begin to break down fats. The only waste products formed are carbon dioxide and water. These are removed as you sweat and by breathing out.

Aerobic Exercise

The oxygen is delivered around the body; the aerobic system can only function when the energy demand is low enough for the heart to supply the muscles with sufficient oxygen.

Low to moderate intensity, long duration activities:

• Walking or jogging
• Cycling
• Swimming
• Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Exercise

This variation is when exercise continues at a low level over a long period of time to build cardiovascular fitness.

Low intensity activities over half an hour:

• An hour’s walk
• 30 minute swim
• 30 minute cycle (stationary bike)
• Continuous low intensity dance (such as the five rhythms)

Aerobic Endurance Training

Aerobic endurance is developed through the use of continuous rhythmical activity to improve maximum oxygen uptake (VO2max).

VO2 max

VO2 max is the maximum amount of oxygen that you can use to produce the energy you require for any physical activity.
It is important for dancers to progressively improve their cardiovascular endurance, training only occurs after thirty minutes of continuous activity where the pulse rate is sufficiently increased to improve your maximum aerobic capacity (V02 max). Aerobic exercise strengthens the heart and lungs, (cardiovascular) system. An aerobically fit dancer can rehearse or perform for longer, more vigorously and achieve a quicker recovery. It is beneficial to participate in cardiovascular endurance activities 3 to 5 times per week.

Aims of aerobic endurance training:

• Improve the heart and cardiovascular system so blood (and oxygen) can be delivered around the body more efficiently
• Increase the body's ability to utilise oxygen
• Increase the body's ability to recover from heavy bouts of intense exercise (dance).

Training Intensity

It is important to work out how hard you are working by measuring your heart rate. During exercise your heart rate goes up; the harder you work, the faster the heart beats. Everyone has a maximum heart rate, calculating how close your heart rate is to its maximum during exercise enable you to check the intensity of your workout.

When participating in cardiovascular endurance training, the most efficient way to strengthen the heart is to aim for a training threshold. This is a percentage of your maximum heart rate, and should be the level your heart is working on for 20-30 minutes at least.

Heart Rate Monitoring

Resting heart rate

Find your pulse in your wrist or neck, and count the number of beats for 6 seconds then multiply the number of beats by 10 e.g. you count 12 (12 x 10 = 120) your heart rate is 120 beats per minute (BPM).

Or for 15 seconds and multiply the number of beats by 4

Maximum heart rate

The maximum heart rate is estimated by taking your age away from 220. e.g. 220 take away (your age) 20 = 200 BPM.

Target heart rate for exercise

Age	Maximum Heart Rate (BPM)	Target Heart Rate (BPM)
		Anaerobic (85% of Max)	Aerobic (70% of Max)	Aerobic Endurance (80% of Max)
Example: 18 20 – 29 30 – 39 40 – 49 50 – 59	202 200 – 191 190 – 181 180 – 171 170 – 161	171 170 – 162 161 – 154 153 – 145 144 – 137	141 140 – 134 133 – 137 126 – 120 119 – 113	121 120 – 114 114 – 109 108 – 103 102 – 97

A target heart rate would be at least 60% or at the most 85% of your maximum heart rate. When you first start a cardiovascular fitness programme, your target heart rate, during exercise, should be 60% of the predicted maximum heart rate. It is optimum to build up to 30 minutes working at 75% of your maximum heart rate.

Cardiovascular Endurance in Dance

Ideally cardiovascular training is incorporated within the dance training itself with the later part of a technique class training the cardio vascular system. For example, travel and jump combinations lasting at least 32 to 48 bars in duration and including longer dance combinations dividing the class so the dancers receive adequate rest period to recover from the cardiovascular workout.

In my personal experience I found African dance training incorporates both the aerobic and anaerobic systems with appropriate rest and recovery periods maybe other dance technique classes can learn from this model.

If cardiovascular training is not an integral part of your dance training it is important that dancers find an appropriate cardiovascular routine to compliment your dance training, rehearsal or performance also allowing for adequate rest periods.

Enhanced cardiovascular endurance can enhance you dance skill, fitness and can prevent injury from occurring due to fatigue. With all dance training a warm up and cool down sequence is required to maintain health and well being and enhance recovery. Improved cardiovascular fitness can enhance you dance ability and help you reach your true potential in dance performance.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Power Dance System and its authors accept 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.

Dance Fitness Conditioning Exercises

Guidelines for Conditioning Exercises

The postural muscles stabilise continuously throughout everyday activities and dancing therefore requires very good endurance. They do not need to be very strong, but they must be precisely co-ordinated and able to of work continuously. These stabiliser muscles should hold the lumbar spine in the neutral position, which is the correct alignment of the pelvis that allows for the natural 'S' curve of the spine. For further information please read the core stability article.

• Warm up before engaging in conditioning exercises by raising the body temperature with light aerobic exercise
• These exercises should be performed slowly and in a continuous manner
• Breathing out on effort and breathe in as you release
• Adopt the correct postural alignment for each exercise in enhances co-ordination of core stability
• Lay on a mat in a clear space and use cushions for support if necessary
• Wear loose comfortable clothing

Only perform the number of exercises which you feel confident with, always work at your own pace working within your own range of comfort. Remember breathing is important make sure to breathe freely throughout the exercises.

Engaging Transverse | Repeat up to 10 times		Muscles
	Lying on your back with knees bent, feet on the mat in parallel position hip width apart. Lumbar spine should be in neutral alignment, have a small gap between the floor and your back. Breathe in deeply and relax all your stomach muscles. Breathe out and draw your lower abdomen inwards as if your navel is going back towards the floor (navel to spine). Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe naturally as you hold the tension in your lower stomach area.	Transverse Abdominus

Engaging Pelvic Floor | Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Concentrate on the pelvic floor muscles. As your breathe out lift and squeeze at the front as if trying to stop the passage of urine and at the back as if stopping the passage of wind. Hold for 2 counts (increase the hold as you improve). Relax the muscles and breathe normally. Avoid: holding your breath, do not tighten your buttocks, thighs or abdominal complex.	Pelvic floor muscles

Pelvic Tilt  Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. As you breathe out slowly tip your pelvis up towards your navel (north) by pulling the abdominal muscles in and flattening the hollow of the small of the back, then as you breathe in, rock or tilt the pelvis away from your navel (south) to increase the hollow in your lower back. Continue to breathe naturally throughout the exercise.	Pelvic floor muscles: Psoas, Transverse and Abdominal Complex

Abdominal Curl  Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.	Rectus Abdominus

Advanced Abdominal Curl   * ADVANCED VERSION OF ABOVE EXERCISE *		Muscles
	Lie on back with hips, knees bent at 90 degrees. Place arms across your chest. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees. As you breathe in keep your lower back still, bring them slowly down and relax.	Rectus Abdominus

Oblique Curl | Repeat 10 times on alternate sides		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart. Have your arms relaxed at your sides. With your transverse engaged (navel to spine), breathe out as you raise head and shoulders by leading from chest (sternum) towards your knees, twist to the diagonal to one side. As you breathe in return to centre keep your lower back still, bring chest and head slowly down and relax. Repeat to the other side.	Obliques, Internal & External

Knee to Chest Raise | Repeat 10 times on alternate sides		Muscles
	Lying on your back with your knees bent feet on the mat in parallel position, hip width apart with your back in neutral. As you breathe out slowly lift your right knee to your chest, at the same time slowly slide your left leg out along the floor until it is straight. As you breathe in, slide your left leg back to its original position and relax right knee back to its original position. Continue to breathe naturally throughout the exercise. Repeat other side.	Hip Flexors Abdominal Complex

Pelvic Roll | Repeat up to 10 times		Muscles
	Lie on back knees bent, feet on the mat in parallel position hip width apart with your arms spread out on either side (or supporting under your lower back). Engage your abdominal muscles as you lift your legs together in the air, knees bent at 90 degrees. As you breathe out take both knees over to the right side (towards the ground that is comfortable for you) keep opposite shoulder on the mat. As you breathe in, return your knees to centre. Keeping your knees level at all times continue to take both knees to the left side breathing out once more and breathe in as you return to centre. With practice this movement is slow and continuous as you gently roll your knees from side to side.	Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse abdominal.

Alternative Pelvic Roll   * ALTERNATIVE VERSION OF ABOVE EXERCISE *		Muscles
	Alternative: If you have lower back problems keep your feet on the floor. As you breathe in, slowly drop both knees to one side. Allow your knees to relax and go down without tension or force. Breathe in as you bring your knees back up to centre. Repeat to the other side.	Lower back, Pelvic floor, Ilioposas, Internal and External Obliques, Transverse Abdominal

Gluteal Squeeze | Repeat up to 10 times		Muscles
	Lie on the mat on your stomach and rest your head comfortably on your folded hands. As you breathe out tighten your buttock muscles. Hold that position for three seconds then relax and breathe naturally.	Gluteus Maximus, Medius, Minimus

Cat Exercise | Repeat up to 10 times		Muscles
	Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse (navel to spine). As you breathe out, slowly allow your trunk to sag as far as you can so that your back is lengthened into an arch position, do not pull down, but let your back relax. Breathe in as you return back to neutral position. (Kneel on the mat on all fours, weight equally distributed between your hands and knees. Arms shoulder width apart and legs hip width apart. Keep your head aligned with your neutral spine so that you are looking at the floor and engage your transverse, navel to spine). Then breathe out as you round your back up at the waist as far as you can by contracting your lower abdominal muscles. Visualise lengthening the spine rather than crunching your lumbar spine as you form a U shape. Lower the top of your head toward the floor. Breathe in as you return to neutral position.	Erector Spinae (Trapezius, Latissmus dorsi, Quadratus Lumborum, Lower back, Abdominal Complex).

Exercises To Avoid

Abdominal Curls with hands pulling on neck * DO NOT PERFORM THIS EXAMPLE *		Muscles
	Avoid clasping your hands behind your head when performing abdominal curls. This will pull on your neck causing stress in the neck and upper back area.	Safe alternative: Abdominal Curl

Double Leg Lift * DO NOT PERFORM THIS EXAMPLE *		Muscles
	Avoid any kind of double leg lift. This is created to strengthen the abdominals. However, hip flexors and lower back muscles perform most of the work in a double leg lift. It also increases the pressure inside the intervertebral discs in the lumbar spine causing lower back pain. This can potentially increase the risk of slip disc in the lumbar spine.	Safe alternative: Abdominal Curl

Note: Always seek medical advice before attempting any new exercise programme and make sure the exercises are appropriate for you and your chosen dance style and schedule.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept 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.