The feeling of complete exhaustion at the end of your routine is never ideal. Huffing and Puffing is a clear indicator your body is working hard… harder than normal. The fatigue you feel can make it hard to continue to perform at 100% which can lead to injury. That is why it is important to prepare your body for performance. One part of the preparation is cardio conditioning. When doing cardio, you can gauge how hard you are working by using your Rate of Perceived Exertion (RPE). The RPE allows you to customize your workout for YOU!
There are 2 primary methods of cardio:
1. Interval Training:
Interval training is completed by switching between high and low intensity work. The goal of interval training is to mimic the spurts of activity you do in dance classes while allowing for some recovery. Think: going across the floor, jump series (petite allegro), dance routines.
Your interval workout is done by changing your effort exerted. Keep in mind, you are moving the entire time. At your high intensity you are working at RPE 7-9. At your low intensity you are working at RPE 5-6.
2. Long Steady State Cardio is also known as Aerobic Training:
The goal of Long Steady State Cardio is to build stamina and endurance. You need both of these to get through a full day of dance classes and rehearsals. During Long Steady State cardio, you are working at RPE 5-6 the entire time.
How long is steady state cardio? At least 30-45 min. Try doing programs with variance so you are NOT doing the same thing 45+ min! That could get very boring really fast. Plus, it is not the most effective way to get a workout
Spice up your cardio! Do not fall into the grind of the same thing all the time!
Try changing it up by alternating between dancer friendly machines: stair master, elliptical, bike, treadmill. Do not worry, If you don’t have access to gym equipment you can go swimming, fast walking, jogging, biking, hiking, or kayaking.
Keep in mind, it is the combination of cardio and High Intensity Interval Training (HIIT) that will prepare you for the best dance season ever! But do not forget to listen to your body!