OF FITNESS Endurance Strength Core stability Flexibility Neuromuscular skills COMPONENTS OF FITNESS

These are the building blocks for the perfect dance body Dancing is a demanding physical activity. Developing a healthy body and mind prepares a dancer for these demands Proper nutrition Physical conditioning Mental relaxation These are the building blocks for the perfect dance body

Which main component of fitness do you think this picture shows? COMPONENTS OF FITNESS Remember it can show many… All components are linked Which main component of fitness do you think this picture shows?

ENDURANCE THE ABILITY TO PERFORM WITHOUT GETTING TIRED!!

WHAT DOES THIS MEAN? Your legs, arms and body wont feel like lead You wont get so out of breath you can hardly breathe You can concentrate without worrying about how you will finish your routine / class Your dancing will look effortless – as if you could go on forever!!!

This is how we all start… Effort! Hopefully this is how we will end. Easy! This is how we all start… Effort!

for long periods of time Your heart is a muscle… If it is strong and well exercised it can pump blood to your muscles for long periods of time YOUR HEART AND LUNGS

Your lungs are responsible for delivering oxygen to the heart via your blood This oxygen is then pumped by the heart to the rest of your body

Two kinds of Endurance Muscular endurance: muscles’ ability to perform sustained work Cardiovascular endurance: ability of the heart and lungs to deliver oxygen to where it is needed and to continue for long periods of time under stress

AEROBIC EXERCISE!!! MOVEMENT The muscles that move you while you are dancing need oxygen to perform This means you have to strengthen your heart if you wish to have endurance!!!

However your body is very clever It quickly adapts to your routines You may feel you are getting enough exercise… However your body is very clever It quickly adapts to your routines Your body hits a fitness plateau even if the dancing is very difficult To increase your fitness levels you need new and different challenges

Dancers tend to have a lack of cardiovascular fitness due to the fact that often the technique classes and rehearsals stop and start and do not engage the aerobic system.

has the following advantages: Getting your heart rate up has the following advantages: Improves your posture and health Strengthens your heart and lungs Increases oxygen supply to your muscles You can rehearse or perform for longer Reduces fatigue - lack of concentration Improves concentration Reduces stress levels Boosts your immune system Reduces the risk of injury

How to achieve / improve it … Dance - centre work e.g. increasing jump sequences Dance – increasing sequences travelling across the room Running up the stairs to the studio Running /sprinting to catch the bus/train/taxi Briskly walking your dog

YOUR CARIOVASCULAR FITNESS Attending more dance classes Going to the gym – aerobic classes Skipping with a rope Running, jogging around the block Swimming Riding a bicycle Jumping on a trampoline THINK OF OTHER SIMPLE WAYS YOU COULD IMPROVE YOUR CARIOVASCULAR FITNESS EVERYDAY…

ENDURANCE = MOVEMENT