More on Conditioning

Strength: The ability to exert a tension against a resistance is considered strength. Strength is relatively easy to increase if you follow the following guideline: use few repetitions and maximal resistance. For example, if you were lifting weights, you would want to build strength by increasing the weight while keeping the repetitions at a minimum. It is also important to note that when you use a particular exercise to build strength, your strength is built almost exclusively for that position.

Flexibility: The dancer needs both strength and flexibility and these principals share an inverse relationship. As strength increases, flexibility diminishes and vice versa. Therefore, for the dancer, it is very important to value both strength and flexibility equally. Most dancers value their flexibility to an extreme. Flexibility or increasing mobility occurs when muscular elasticity is increased. The ultimate limit of flexibility in an individual has to do with her ligament restrictions as well as bony restrictions. It is very unwise to attempt to stretch ligaments for these structures do not have the ability to repair themselves when over stretched as muscles do and can result in a permanent loss of strength. A great way to achieve the maximum stretch of a muscle is by using reciprocal inhibition. The way to do this is as follows, taken from Dance Kinesiology by Sally Sevey Fitt:

1. Determine which muscle is to be stretched (target muscle).

2. Identify the joint action of the muscle.

3. Reverse the actions and identify which muscle performs those exact antagonistic actions (the opposite muscle).

4. Maximally contract the opposite muscle, in the midrange of motion, against a resistance, for approximately 10 to 20 seconds.

5. Follow the maximal contraction immediately with a long sustained stretch of the target muscle for at least 30 seconds.

6. Remember, the maximal contraction and the stretch both go in the same direction.

Muscular Endurance: The ability of a muscle to do work over a period of time is muscle endurance. This is often seen as boring because it requires many repetitions and minimal resistance. Therefore, training for muscle endurance requires a lot of self-discipline. Many students wonder, “How many repetitions are enough?” Generally speaking, a working muscle will produce a burning sensation. Try to do five more repetitions past the burn when training for muscle endurance.

Cardiorespiratory Endurance: Cardiorespiratory endurance is the ability to maintain aerobic activity over a period of time, according to Fitt. This is one place where most classical dancers are lacking. Dance is generally anaerobic and your basic ballet or modern technique class will not train for cardiorespiratory fitness. Aerobic activities that are excellent for dancers are walking, bike riding, and swimming. Swimming in particular is highly recommended for it causes no impact on the joints. The key to successful aerobic training is to ensure that your target heart rate is maintained for at least 20 minutes. How do you find out and count your target heart rate? Go to http://www.healthstatus.com/ for more information on this subject. (Go to the Calculator section and click on Target Heart Rate). As always, be sure that any activity you undertake includes a warm-up and cool down period.

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