Increasing Cardiovascular Endurance in the Dancer

Cardiovascular demand during dance performances and rehearsals is much greater than during dance classes. Because of the low requirement during technique classes, many dancers lack adequate aerobic power. Therefore, supplementary cardiovascular training is needed to improve aerobic capacity and reduce the risk of injury during performances. High-intensity interval training, which involves short bursts of intermittent exercise, is recommended to meet the strain of performance (Wyon et al, 2005). The goal is to get your heart rate to a maximum level, and then recover quickly (Howell, L, 2019). 
 
Designing a cardiovascular program:

• Frequency: 1-4 times/week for supplemental cardiovascular training (Wyon, M). 
• Intensity: 70-90% of your maximum heart rate. This would be equivalent to the intensity of sprinting (Wyon, M). 
• Duration: 15 to 20 minutes to avoid overtraining (Wyon, M). Start with a 5 to 10-minute warm up and finish with a 5-minute cool down. After the warm up, perform intervals of 30-90 seconds of high intensity work (70-90% heart rate maximum), followed by 1 minute of active recovery. Cycle through these high intensity bouts for 4 to10 times prior to cooldown (Howell, L). 
• Type: Swimming, rowing, walking, and cycling are preferred. Running and elliptical promote overuse of hip flexors and quadriceps, and running is high impact on the joints (Wyon, M). 

 
Benefits of cardiovascular training:

• Improves aerobic/anaerobic systems
• Helps dancers prepare for dynamic choreography, rehearsals, and performances
• Aids in recovery from long training hours
• Delays fatigue
• Increases lung capacity
• Reduces lactic acid buildup in the muscles​

 
Regardless of your dance goals, incorporating cardiovascular training can have lasting benefits for health and  overall fitness level.
 
References:

1. Wyon, M. (2005). Cardiorespiratory training for dancers. Journal of dance medicine & science, 9(1), 7-12.
2. Howell, L. Cardio training for dancers.  Retrieved from https://www.theballetblog.com/portfolio/cardio-training-for-dancers/ on July 7, 2019. 

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