Survival of the fittest
Fitness is an important consideration for all of us, but for competitive dancers, it’s vital for success. Stephen Arnold looks at the primary components necessary to make up a balanced fitness regime
For competitive dancers, developing correct technique and mastering the choreography is only half the battle – physical training and preparation before a competition is vital for success. The standard and range of competition has increased to such an extent over the past 50 years, that without physical training it is not possible to be successful. Many of the top couples see physical training as an integral part of their dancing.
Ballroom and Latin American dancers need to rely on many different components for overall fitness: aerobic (cardiovascular) fitness, muscular strength, muscular power, joint mobility and muscle flexibility. Dancers will rely on all these factors whilst competing, and it is therefore important to achieve the correct balance in training to compete at their physical peak.
Building stamina
The nature of a competition is such that stamina (cardiorespiratory fitness) plays a key role in a couple’s performance. Competitors will often have ten-hour days consisting of numerous rounds, and will need to save their best performance for the final. Stamina training is designed to increase the efficiency of the processes involved in the utilisation of oxygen and the release of energy. It improves the body’s ability to cope with the strain on the heart, muscles and lungs that dancing causes. In order to increase stamina an individual can undertake a programme of cardiovascular exercise that includes: rowing machines, treadmills, bikes, cross trainers and long distance running. Stamina can also be affected by diet in the short term as it affects the amount and type of energy the body has available.
The body beautiful
Dancers need to develop muscle strength in such a way that the body is not simply bulked up, but instead they develop long, lean muscles. This aesthetic allows for speed and endurance. Ballroom and Latin dancing both require muscles to be held in positions, for example in ballroom the muscles of the upper body need to be strong enough to maintain a good topline throughout the competition. This requirement has become more demanding in recent years as dancing has progressed: upper body shapes need to be more voluminous than ever before and greater muscle strength is required to maintain these positions.
Complimentary to muscle strength is muscle power. This is the ability of a muscle to produce a force or movement with speed. It is vital that a dancer increases muscle power and strength together; otherwise muscles can develop in a way that reduces mobility. Muscle strength and power are both gained through weight training. In order to produce long, lean muscles, exercises using slightly smaller weights for more repetitions are required. Muscle power is increased by moving loads at speed using free and fixed weights.
A flexible approach
One aspect of physical training that is required throughout all forms of dance is flexibility. It is important for competitive dancers to be flexible, as they are required to make shapes with their body. Ballroom dancing requires the lady in particular to shape with her back, and Latin requires flexibility to create a variety of shapes and lines. As couples seek to create bigger shapes and lines, their flexibility can become a constraint unless it is worked on accordingly. Flexibility is improved by progressing through a series of stretching exercises that encourage the muscles to become lengthened and more mobile.
In addition to these training methods, many couples use ballet training to provide competitive dancers with the strength and core stability that is needed throughout a competition. I spoke with Amanda Harker, personal trainer and ballet teacher; whose philosophy is that “the core centre is the most important aspect of dance training”. Basic ballet training allows an individual to gain a strong understanding of posture and core stability and provides the legs with the ability to stretch to a greater length. A dancer must be able to understand their core centre in order to use their legs and arms accordingly, and to maximise their control over balance. Ballet, along with Pilates and weight training, contributes to a dancer’s understanding of their muscles and movement of their joints, which in turn allows them to use their body in a more productive way. A lack of understanding about how the body moves can result in injury.
Diet and hydration
In conjunction with physical training, diet must also be considered in order to maximise a couple’s ability to train and compete. A dancer will not be able to get the most out of their body without adequate nutrition. Diet plays a part in producing healthy, resilient muscles and bones, in the correct functioning of the nervous system, in concentration, maintaining energy levels, and in reducing the risk of injury. Hydration is a key factor in controlling how well a competitor can perform. It is important to drink sufficiently throughout training and in the build up to and during a competition. The body requires at least 1.5 litres of water per day in the run up to a competition. More than 2 per cent water loss can affect a dancer’s performance, as a water shortage causes blood thickening, so that oxygen and nutrients are no longer delivered to cells efficiently.
Striking a balance
One aspect of a training regime that is often overlooked is rest, which is vital in providing recovery time. In all other competitive sports, rest is factored into a training cycle. If an individual does not rest, injuries are more likely to occur and performance will suffer. Generally dancers tend to work through injuries instead of resting, however it is important to rest the body when it is injured/unwell. If ignored, injuries can increase and worsen.
A balance between training, rest, diet and hydration, tailored to the individual, is needed in order to maximise the effectiveness of training, which in turn will maximise the ability to perform well in competition. The amount of training that is required can vary depending on the individual. Amanda took former world champions for three training sessions per week, each between 90 and 120 minutes long, and explains, “Regular sessions rather than sporadic ones are necessary in order for the benefits to be felt”. However, many dancers need to work as well as train for dancing; the fitness training needs to take place in addition to dance lessons and practice, and time often becomes a limiting factor. In this scenario, Amanda believes that overall dance training can be improved by substituting one dance lesson per week for a fitness training session. “The understanding and improvement in the physical condition of a couple will actually increase the speed at which they can learn, thereby increasing the rate of improvement” she explains. The balance between dance lessons and physical training needs to be carefully planned as it is important to rotate the exercises within the training regime. Without variation in training, the body eventually reaches a plateau in development. However, by rotating through exercises like circuit training, weight training, cardiovascular training and flexibility work, the body is able to continuously develop.
For couples thinking of undertaking a physical training programme, it is important to seek advice and to consult with a personal trainer, and preferably one who has experience in working with dancers.
Acknowledgments
– “Maximising Physical Performance” by Margaret Papoutsis, in Dance Addiction (Ed. Wally Olney)
– Dance to Your Maximum by Maximilian Winkelhuis
– The Fit and Healthy Dancer by Yiannis Koutedakis and N.C. Craig Sharp
– Amanda Harker; Personal trainer
