subject: Do Dance Instructors Need to Workout? [print this page] I received an email question from a dance teacher about what she could do to keep fit after a full day of teaching.
The Question:
My question is I am a dance teacher, and as I've gotten older it is harder to keep the weight off. Any suggestions? It's getting harder to work out after spending my energy teaching 5 classes a day. - G
My Answer:
First and foremost I feel lit is important to assure you that you are not alone in this...
Many dance instructors around the world go through similar challenges as they mature and /or their teaching schedules change. In fact, I just wrote about my personal challenges regarding this very topic in a post on my Dance Meets Fitness blog I called, Practice What You Preach.EUR
Step One: Cardiovascular training:
You mentioned that you teach 5 classes a day. This is a heavy teaching schedule going on the assumption that is several (commonly 5 to 6 days) a week.
But the amount of actual physical activity you are getting from teaching classes will vary greatly depending on the technique, the level, the age of the students and the time of year.
General guidelines call for cardiovascular / endurance training 5 days a week, for 30 minutes or more. You will need to determine how much additional cardiovascular activity you'll want to incorporate to meet the guidelines.
It is important adjust this program several times throughout the year.
As dance instructors our activity levels can change often because of factors such as the holiday seasons, when school is out and the complete shift we go through for the summer months. Even the shift into the second term can create change as our classes may require less demonstration and more walking around making corrections because our students are familiar with the warm - up and various routines.
Here are some ideas for movement outside of dance class that may help you stay on track.
Studies have shown that 3 - 10 minute segments of cardiovascular activity in the course of one day can be as effective as one 30 minute training session.
So, try these ideas for shorter durations if you are finding it difficult to get in a full workout: walking, gardening, dancing, hiking, rhythmic movement in your home, (at the risk of repeating myself because I say this all the time, my personal favorite is dancing around your living room to your favorite tunes). Look for opportunities to add in a movement activity, such as a brisk walk during a break or 10 min before you leave for the day
Step Two: Weight-Bearing Activity
Personally I like to add in small amounts of exercise several times a day. That being said. It is important to gain some lean muscle. It is known that each pound of lean body tissue burns an extra 30-50 calories per day. General guidelines for resistance training suggest 2-3 times per week.
Basically, energy is required from your body to maintain lean muscle mass. By incorporating resistance training you can develop stronger muscles, increase bone density and (an all time favorite) burn additional calories even while you are asleep!
I would recommend that you purchase a few light weights with dumbbells for your home. If you own your dance school leave them there. (If so, I'm guessing, you practically live there anyway, right?)
If you are traveling from location to location, try using resistance bands that you can simply toss in your dance bag because they are extremely light weight.
These products can be purchased at a local sports store.
Step Three: Calories In vs. Calories out:
Our bodies are incredible machines that run on a fuel system that starts with calories.
It's like your car, you need to put the fuel in, (preferably a better quality of fuel) and it propels the vehicle to move accordingly. When you run out of fuel and are trying to push the vehicle on fumes you don't get very far.
So, start with looking at your nutrition. Try to find a healthy balance of what you put into your body. To become aware of what you are eating, keep a journal of everything you eat for 7 days.
Once you have the proper fuel / nutrition, you want to be sure to burn calories by adding the activities we discussed above.
The Good News:
As dancers and dance instructors with high levels of activity, it is possible that over the years there was not a great amount of stress regarding maintaining your weight. So as the body changes this can seem like quite a challenge. The important thing is to stay focused on being fit and healthy rather than what the scale reads. You will see that you can combat the current challenges you face without too much difficulty or change in lifestyle. It's imperative to replenish all that you are giving out. You have the power within, so, make a commitment to give to yourself for a few minutes a day! You'll be glad you did.
The workout
This workout is just a brief plan that can help you get started, keep in mind that the same holds true as with cardio routines and you will need to change it often.
I am offering this with the assumption that getting to the gym for an hour workout is not likely for you; if that is the case try this:
Here is a sample workout for a week.
All:
No rest between exercises
: 30 second rest between sets
3 sets before the day is done
Options:
3 sets in a row.
One set: take 3 - 5 minutes between each of your classes and do one set
One set before you leave the house, another set before your classes begin and the last set at the end of your day.
Most important thing to remember is to get 3 sets in before the day in done.
Monday: Legs& Core
Tuesday: Chest
Wednesday: Back
Thursday: Arms & Shoulders.
Monday: Legs & core
Squats
Tondues in second
2 position plies
Planks
Tuesday: Chest
Chest press
Peck flys
Push-ups
Wednesday: Back
Scapula adduction
Rows
Lat pull-downs
Thursday: Arms & Shoulders
Biceps curls/
Tricep press
Shoulder T's
All Dance and Fitness Educators, Teachers, and Instructors have varying physical demands and stresses on the body. Remember to keep the body balanced with diversity.
