The Best Cardio Workouts for Dancers
What's the best cardio workout for dancers? Quick answer: It's not always the elliptical.
Don't discount running. Photo by Francesco Gallarotti via unsplash.com
Yes, we all love the elliptical's heart-pumping, low-impact benefits. But a 2007 study published in Medicine & Science in Sports & Exercise found that the forces across the hip and knee joints were actually greater on an elliptical machine than when walking because of the limited pedal trajectory (the machine requires the knee to stay bent, unlike a walker's stride) and the fixed position of the foot.
The truth is, overuse on any one piece of equipment will create excess wear and tear on a joint. The key to keeping your joints healthy while cross-training is variability—switching things up.
“Minimize long term bouts on any cardiovascular machine," says Derrick Price, MS, CPT, PES, CES and programming manager at the Institute of Motion. "Use all of the machines intermittently. Instead of using an elliptical for an hour, select 3 machines and do each for 20 minutes."
Price advises dancers to think of their cross-training as a way to provide balance from your current dance load. Here's a breakdown of the benefits and drawbacks of six common options:
Bonus cardio tip: If your goal is to improve your stamina for a long piece of choreography, maintain a consistent intensity for 20 minutes or more. On the other hand, high intensity interval training has been shown to improve power and explosiveness, and is usually more effective when the goal is to lose weight or change your body composition.
What do Percy Jackson, Princess Diana and Tina Turner have in common? They're all characters on Broadway this season. Throw in Michelle Dorrance's choreographic debut, Henry VIII's six diva-licious wives and the 1990s angst of Alanis Morissette, and the 2019–20 season is shaping up to be an exciting mix of past-meets-pop-culture-present.
Here's a look at the musicals hitting Broadway in the coming months. We're biding our time until opening night!
If you think becoming a trainee or apprentice is the only path to gaining experience in a dance company environment, think again.
The University of Arizona, located in the heart of Tucson, acclimates dancers to the pace and rigor of company life while offering all the academic opportunities of a globally-ranked university. If you're looking to get a head-start on your professional dance career—or to just have a college experience that balances company-level training and repertory with rigorous academics—the University of Arizona's undergraduate and graduate programs have myriad opportunites to offer:
Yes, we realize it's only August. But we can't help but to already be musing about all the incredible dance happenings of 2019.
We're getting ready for our annual Readers' Choice feature, and we want to hear from you about the shows you can't stop thinking about, the dance videos that blew your mind and the artists you discovered this year who everyone should know about.
Ah, stretching. It seems so simple, and is yet so complicated.
For example: You don't want to overstretch, but you're not going to see results if you don't stretch enough. You want to focus on areas where you're tight, but you also can't neglect other areas or else you'll be imbalanced. You were taught to hold static stretches growing up, but now everyone is telling you never to hold a stretch longer than a few seconds?
Considering how important stretching correctly is for dancers, it's easy to get confused or overwhelmed. So we came up with 10 common stretching scenarios, and gave you the expert low-down.