Prop up your passion!

Activities outside of the studio beneficial to dancing

Having spent much of my youth as a dedicated couch potato, I am very aware that if you find a form of activity or exercise that you actually enjoy, then you must embrace it with all the strength you have. In the past I failed spectacularly on "Mission 5,240 to lose weight" because I was forcing myself to do things that bored me witless. Unsurprisingly, I was back on the couch within a fortnight and comforting myself with a brick-sized bar of chocolate.

But ballet changed everything for me.

If you have had a similar experience and dance is your new passion, then “Bravo!” I say, and pack in as many classes as your life and budget will allow.

However, having learnt the first lesson of ‘Find a Passion’, I also learnt that some of the less fun things are beneficial not only in supporting that passion but also in helping protect your body from injury.

Of course, I must prefix this by emphasising that I am not an expert in any of these fields, but they are the helpful and beneficial things that I’ve discovered en route.

Pilates

It is not in the least bit surprising to find that many of the big ballet companies employ Pilates (and now Gyrotonic**) instructors in their health care facilities. This is because it is accepted as highly supportive to dancers. The principles of the physical movements of Pilates have been designed to strengthen, lengthen and balance the body with the methodical practice of specific exercises (sometimes mat-based, sometime fit-ball based, sometimes on the Pilates reformer) coupled with focused breathing patterns.

Essentially, Pilates is very core or centre-based and all controlled movements must come from that supported centre. The benefits are many:

• A strong centre, of course, which means strong abdominals and also a strong back (good for dancing);
• It’s low (or zero) impact on the joints (a rest from dancing);
• You learn how to move efficiently (good for dancing);
• Conditioning the body in such a way that it promotes sporting endeavours whilst protecting the body from injury (good for dancing);
• It's mentally challenging, which I think is always a good thing in an exercise class (see my previous blog on why exercise/dance is good for the brain)—not only does it promote the health of our brains, but it's an hour or so of detaching from probably hectic lives (so good for life).

Even from that, very basic, description, it’s clear how Pilates is beneficial to dancers.

However, please take note of this important advice from an expert: if you decide to look into Pilates classes, please ensure that the instructor is properly certified. Someone who is not can do more harm than good. Mattie Holme, Pilates and Gyrotonic instructor, says:  

“ ... just ask or check credentials on the website. And ask for how long the teacher took to qualify and how long he/she has been qualified. One could then Google the qualification. A teacher who has a background in dance may also be a plus. ... *I think a point that needs to be made is that the every body is different* and so with serious athletes or performers, a one-size-fits-all class may not offer the best outcome. It’s therefore beneficial to consult an experienced teacher who can recommend the best method for the body concerned.”

**Gyrotonic

You might well be wondering what that is as it is a relative baby in the world of exercise. Gyrotonic, it was explained to me, is like 3D Pilates. Pilates movements are more linear, whilst those of Gyrotonic are more circular. Like Pilates, it focuses on moving from the centre of the body and it also makes use of specially designed machine. Whilst the Pilates machine, or Reformer, uses a spring-resistance system, the Gyrotonic ‘Tower’ relies on weights and pulley systems.

The Pilates reformer

The Gyrotonic tower

Gyrotonic sessions are usually one-to-one as it’s very important to have the trainer guide you through the exercises, explaining how and when to move and breathe.

Mattie says of Gyrotonic: “I would also like to recommend Gyrotonic as perhaps being even more useful than Pilates for dancers, particularly if they’re looking for more three dimensional movement.”

The tower may look a little intimidating, but I can attest that it is not in the least bit torturous!

Yoga

If you’ve never tried or seen a yoga practice, it’s an interesting one to try and explain, especially when various poses, such as ‘downward dog’ and ‘cat’, are used in common parlance and, taken out of context, they all sound a bit weird. Yes, the physical practice of yoga is made up of oddly named poses and, yes, there are, confusingly, several different forms of yoga practice, such as ‘Hatha’ or ‘Ashtanga’, but in general, yoga incorporates these weird ‘poses’ and movements with breathing patterns to strengthen and stretch the body.

There's even a pose called 'dancer pose'. What's not to like?

Sometimes visual examples are best. Have a look at the following clips:

• First, Rodney Yee (he trained first as a ballet dancer) practicing a vinyasa, or flow, for flexibility: https://www.youtube.com/watch?v=5N2hwZiq6PY. Volume is not necessary, just watch the smooth transitions from one pose to the next.
• Second, the Flying Dragon sequence from 'yang yoga', which I think will appeal to the dancers out there: https://www.youtube.com/watch?v=OfZfj5NJm_A. (The instructor on that 'clip' is Paul Grilley. I highly recommend his yin yoga DVD and, yes, the Flying Dragon sequence can be found on it.)

With those two visual examples you will hopefully see how the practice benefits focus, balance, control and strength. Indeed, dedicated practice has many more than just those four benefits, including:

• Improved circulation (good for life);
• Increases in hip mobility (good for dancing);
• Better posture (good for dancing);
• Increased muscle tone (good for dancing);
• It’s mentally challenging (good for life);
• Most classes end with a few minutes of relaxation or meditation (good for life);
• And continual practice of yoga has been shown to relieve stress and anxiety (good for life) (for one of many articles, have a look at this,  http://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression).

You can take what you want from a yoga class. Some offer meditations and more spiritual practices, but don’t be put off if that’s not what you’re after—go along and enjoy the active part of the practice and use the quiet time to zone-out and relax a bit.

Another important side note: as with Pilates, the same rule applies with a yoga instructor. He or she must be properly certified. It is possible for someone unqualified to do serious damage (I’ve seen it, unfortunately), so look after yourself and check.

Cardio

Have you ever been asked to do a petit allegro in a ballet class and wanted to die from lack of oxygen afterwards? Sadly, ballet classes are not in the Top Ten Ways to Increase Your Stamina, and it’s back to the gym or out for a run for this. Whilst it’s not my favourite, I realised early on that to effectively fight the battle of the bulge as well as increase my stamina, it had to become part of the norm. I went about it in the following ways:

Cardio DVDs

I started with cardio DVDs as I was too embarrassed, and too cheap, to go to the gym. After trying quite a few different trainers, I found that the evil, yet ultra-efficient Jillian Michaels was the best. I swear I am not working on commission, but if you’re not a fan of the gym and are motivated to work out at home, Jillian Michaels is by far and away the most efficient trainer I have come across.

Running

Running is also a simple and efficient way to boost stamina. There are many apps to help you if you’re just starting out, for example ‘Couch to 5km’, and after the one expense of good trainers, it’s free. Perhaps you are like me and are snorting at the idea of running, but it is absolutely something that is achievable. I remember being unable to run around the athletics field at school and wanting to vomit (lovely) at the attempt, but a good friend introduced me to running and I now regularly run 7 to 9kms. Said friend will gladly tell you that I still hate running and complain about it endlessly, but I really enjoy the challenge of it, the fact that I went from being utterly useless to being able to run a mildly respectable distance.

The gym

Any decent gym will offer a good selection of machines, such as a cross trainer, and cardio-based classes. The benefit of gym classes is the trainers will keep things varied and make you less likely to stop from boredom. They are also encouraging and able to give the best advice when it comes to what will work best for you. I joined a gym last year and have been grateful for the variation it offers. Here’s a screenshot of classes I’ve booked for the next week:

On the days when there aren’t any inspiring classes, I will subject myself to the cross-trainer, rowing machine or treadmill.  

After making cardio sessions part of the routine you’ll hopefully find that the bursts of cardio exercises in a dance class are child’s play by comparison and when your teacher gleefully asks you to repeat the sequence you won’t want to cry.

Weight-bearing exercises

“Dem bones, dem bones, dem dry bones!” (You’re welcome for that particular earworm!)

Healthy bones are rather important both in and out of the dance studio and, like our muscles, bones are living tissue that respond to exercise by becoming stronger. The best way to make them stronger is through weight-bearing exercises, exercises that force you to work against gravity. Happily, dancing is included in that category, but there are many other exercises to ‘top up’, so to speak, such as weight training, walking, hiking and even simply climbing stairs.

In terms of weight training exercises, many dancers are a little reluctant for fear of bulking up. However, when the exercises are planned specifically for a dancer’s body, they will help you build strength without looking like Arnold Schwarzenegger. I found this article very helpful on explaining how to best do this: http://www.danceinforma.com/2015/06/04/should-dancers-do-weight-training/, though, of course, one-to-one guidance from a trainer is always the best.

Just occasionally being a couch potato

The fat kid in me is cheering at this, but it is actually really good for your body to have a break and fitness trainers do advocate having a rest day. Just as there are negative side-effects to inactivity, there are negative side-effects to over-activity. When your body is tired, it is not well protected and injuries are more likely to happen. Having that day to allow your body to recover truly is a good thing, despite what the voice in your head is saying.

Trainers also recommend a variation of exercises thereby not hitting the same muscle group two days in a row and allowing recovery time. I will not pretend to be particularly good at that, but I have got a good mixture of activities in my weekly routine:

• Monday: ballet
• Tuesday: circuits (incorporating weights)
• Wednesday: HIIT cardio class (a near-death experience)
• Thursday: Pilates and ballet (not at the same time, because that would be confusing)
• Friday: yoga
• Saturday: a run or cardio of some sort
• Sunday: sit-on-the-couch-and-read-a-book

Sunday.

When you’re propping up your passion, variety is the spice of life, and all that rot, and resting occasionally is actually encouraged (hurrah!).

If you have found other helpful activities, please feel free to share!