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