Body stamina is its ability to stay active for an extended period.
In short, it is energy and endurance. Essential for dancers for intensive training as well as to dance all night and survive!
There are several ways to boost your dance stamina. Below we list 3 types of activities that are worth considering.
1. Running
2. Kettlebell training and other exercises with equipment.
3. Plyometric training
1. Running
Advantages: You do not need equipment. It is a “natural” move for everyone, a large community of runners motivates to train at well organized running events.
Disadvantages: Although it is such a “natural” thing, hardly anyone has the correct technique, and unfortunately, knee injuries are common. It’s also hard to go out for a run in winter – because of the smog in cities (temperature is easy to cope with). For some, running seems boring – the solution is running in the mountains, with friends or using the Zombie Run app.
2. Kettlebells
Advantages: a combination of strength and endurance training, forces concentration because dropping the weight can hurt. There are a lot of exercises for the “whole body.”
Disadvantages: You need to have the equipment or go to the gym.
Some have bruised forearms before they learn to do the exercises correctly.
3. Plyometric training
This training increases the conversion of strength to power, but most of the exercises (mainly jumps) are great for interval endurance training, e.g., squat-jump or box jump.
Advantages: quick effects, significant leg activation, easy to raise your heart rate quickly – great for intervals.
Disadvantages: Very intense (you have to be motivated), with bad technique, it’s easy to hurt yourself.
These three categories are the basis for interval exercises – very useful in endurance training for dance. Interval training consists of very intensive work for a specified, but relatively short with periods of light work or rest. Just like in dance – we dance to the song, then a moment of break and another song.
The most well-known interval scheme is the so-called “Tabata” – 20 s work to the max and then 10 s rest. And so eight times.
This way, you can run – 20 s sprint, 10 s walk. Similarly with kettles – 20 s snatch, 10 s rest/light run in place. In the case of training inspired by plyometric – 20 s squat – jump, 10s run in place.
In general, the effects will be visible if we train three times a week.
This post is the tip of the iceberg of what you could write about fitness training. We hope that you will find some tips in it that will allow you to find the best workout for yourself and get to know it in detail.
Force!