Fitness For Dancers
As a dancer, the whole body (physical and psychological) needs to be in top condition in order to reducethe risk of injury, enhance performance, and ensure you'er able to dance long into your 90s!
Overall fitness needs to be improved. Your dance technique (Ballroom / Latin) classes will not make your fit on their own.
A healthy dancer is one who is in a state of being ‘well’ in both body and mind.
A physically fit dancer is one who has the ability to meet the demands of a specific physical task at an optimal level.
The goal of improving dancers’ fitness is to minimize the difference between the dancer’s individual maximal abilities and their performance requirements, so that they can become the best dancer possible.
While research indicates that some dance styles require certain elements of fitness more explicitly than others, in a well-rounded dance training program, it is necessary to consider all the components of fitness.
The components of fitness are:
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Aerobic fitness – associated with moderate, longer-term levels of activity.
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Anaerobic fitness – associated with high intensity, maximal, short bursts of activity.
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Muscle endurance – the ability of a muscle to produce continuous movement.
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Strength – the ability of a muscle to produce a maximal force on one occasion.
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Power – the explosive (speed-related) aspect of strength.
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Flexibility – the range of motion at a joint in association with the pliability of a muscle.
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Neuromuscular coordination – associated with balance, agility, coordination and skill.
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Body composition – the make-up of body weight by percentage of muscle and fat.
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Rest – a period of no activity, to allow for recovery and regeneration.
Strictly Solo Latin Dance Fitness
Intensity Level: 3 out of 5
What is it?
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A 1 hour dance fitness class using the 6 basic Latin dances (1 or 2 per class)
Why Do it?
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Learn the basic steps of Cha Cha, Salsa, Rumba, Samba, Jive & Bachata.
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Improve your timing, rhythm, strength, posture and achieve those essential Latin hips!
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Burn calories & work up a sweat
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Improve stamina & increase energy levels
Who is it for?
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Beginners
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Dancers who want to improve cardio fitness levels & stamina
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Anyone wanting to learn the basic steps of Latin dance
Dancercise
Intensity Level: 3 out of 5
What is it?
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A 1 hour dance fitness class using the many styles of dance from Jazz, Hip-Hop, Latin, Ballroom, Contemporary
Why Do it?
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Enjoy dancing easy routines to lots of different fun pieces of music
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Burn calories & work up a sweat
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Improve stamina & increase energy levels
Who is it for?
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Beginners
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Dancers who want to improve cardio fitness levels & stamina
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Anyone wanting who enjoys dancing & listening to music
Blitz & Barre
Intensity Level: 4 out of 5
What is it?
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A 1 hour total body conditioning class for dancers
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40 minutes of conditioning and 20 minutes of stretching
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Core training using own body weight exercises to tone, sculpt & strengthen muscles required for dancing
Why Do it?
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Strengthen ankles, thighs, bottoms & core to maintain a healthy body ready for social dancing
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Target key problem areas
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Feel strong and comfortable maintaining Ballroom & Latin dance positions (on the balls of your feet, posture etc)
Who is it for?
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All types of Social Dancers: Ballroom & Latin, Salsa, Bachata, Kizomba etc
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Dancers who want to improve general cardio fitness levels & stamina
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Anyone wanting to lengthen and strengthen their body
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Those looking to achieve a dancer's type physique
Simply Stretch
Intensity Level: Varies - work at your own level
What is it?
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A 45 minute stretching class
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A combination of multiple major forms of stretching—passive, static, and dynamic.
Why Do it?
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Stretching can mimimize pain and improve function
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Flexible muscles can protect your from injury whilst dancing
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We look to increase passive range of motion (PROM), active range of motion (AROM), peak torque and muscular strength.
Who is it for?
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All types of dancers
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Anyone looking for a more 'gentle' class to improve their level of mobility
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Anyone wanting to lengthen and strengthen their body
Information for all Fitness Classes:
Clothes: You should wear workout clothing, lose and comfortable as we get hot and sweaty, nothing formal.
Shoes: For Solo Latin a not-too-grippy trainer or dance trainers. For all others normal gym trainers with grip, plus bring spare socks and be prepared for bare foot work
Bring: To all classes A towel, bottle of water a change of T Shirt.
Bring: A Yoga mat or equivalent to all conditioning classes
Dance Fitness Classes (Belfast)
Mondays 6pm - 7pm
6 Week course from Monday 6th Jan 2020)
'Blitz & Barre'
The Vault Artist Studios, 4 to 84 Tower Street, Belfast, BT5 4FH
£40 for the course
Thursdays 1pm - 2pm
9 Week Course Starts Thurs 21st November 2019
'Dancercise'
Stranmillis University College, Stranmillis Road, Belfast BT9 5DY
Classes on:
21/11, 28/11, 05/12, 12/12, 09/01, 16/01, 23/01, 30/01, 06/02
NO CLASSES: 19/12, 26/12, 02/01
£45 per course
You can book and pay for the course now:
University Telephone: 028 9038 1271
College Online Shop: https://eshop.stran.ac.uk/dancercise-2079-p.asp