Gym/weights program for a male dancer

[LovingIt28]

Hi,

ANyone have anything for an adult male dancer?

Would be great.

THanks

[glance2]

It really depends on what you are trying to accomplish.

1. Cardio
This is the most under utilized area. Dance demands lots of cardio. Biking, running, swimming, etc, will increase your endurance and help you on the dance floor. You will be able to recover faster and dance longer if do cardio on your own.
2. Core
Working the core will help your dancing and posture. This is probably the best overall workout for dance. Pilates is usually the best way.
3. Flexibility
The more flexible you are, the easier the moves are to execute. Good flexibility also makes your moves look so much better. Yoga is king, pilates is second.
4. Weights
Resistance training builds overall strength (especially for lifts, etc). It is the best natural way to enhance your physique and appearance.

I think that working on just one thing is good, but the best way is to work on all 4 areas.

[LovingIt28]

It really depends on what you are trying to accomplish.

1. Cardio
This is the most under utilized area. Dance demands lots of cardio. Biking, running, swimming, etc, will increase your endurance and help you on the dance floor. You will be able to recover faster and dance longer if do cardio on your own.
2. Core
Working the core will help your dancing and posture. This is probably the best overall workout for dance. Pilates is usually the best way.
3. Flexibility
The more flexible you are, the easier the moves are to execute. Good flexibility also makes your moves look so much better. Yoga is king, pilates is second.
4. Weights
Resistance training builds overall strength (especially for lifts, etc). It is the best natural way to enhance your physique and appearance.

I think that working on just one thing is good, but the best way is to work on all 4 areas.



Thanks, GREAT reply. I feel my strength and flexibility are good (generally) from a lifetime of martial arts and strength work at the gym yet they are not applicable directly to dancing.

My cardio used to be superb (long distance running, basketball, martial arts, cycling) but not so much anymore.........................*feels guilty :)

What has ALWAYS been a MASSIVE need for me is my core so your suggestion of Pilates is superb.

Thank you!!!

* Would love to return to yoga also. Miss it.*but all my dance classes overlap with yoga classes. I ask for gym as I work away for 2 weeks every 2 months or so where there is nothing but just a gym.

ANything else you suggest?

[glance2]

When traveling, I carry an elastic band with me. Takes almost no space and weighs nothing. You can do multiple exercises in your hotel room with the band; many of them work the core.

I forgot to mention mental exercises. I keep a crib sheet of dance moves on my PDA and sometimes review them while on the plane, etc. It's nice to mentally review a routine especially if you are the leader.

You can also do many core/pilates exercises while sitting on the plane, too.

[Easy]

Cardio, strength, and flexibility training. Building bulk, IMO, would not be the way to go

[LovingIt28]

great replies, thanks!

*love the mental training!

[nucat78]

Cardio, strength, and flexibility training. Building bulk, IMO, would not be the way to go

Agreed. Try an long, fast ECS, samba, VW and QS in succession like I did last night and you'll definitely wonder where your wind went. Just as in Tae Kwon Do, bulk would be bad.

[skwiggy]

I agree with glance2's recommended combination.

I agree that building bulk is not helpful. But building strength surely is. Lifting weights does not build bulk by accident. Body builders work very hard on exercise + diet programs specifically targeted to build bulk. I have been lifting weights 3 days/week for over 2 years, and I have built lean muscle mass, not bulk.

I think the strength training is hugely helpful for control, as well as stamina. Cardio is not the only type of stamina that a dancer needs.

[glance2]

The ideal physique for men has really changed over the years. Previously, people wanted to look like Arnold; massive muscles all over. Today, the ideal physique is lean, firm and toned. Looking slim and trim, but not weak. Most of the men's high fashion suits are made for this type of body these days. It's almost like a perfect pilates body.

Nowadays, the Arnold look is almost repulsive to some people because it is not natural.

You are right about cardio. There are many different types. I hear about guys who can run for miles and are out of breath after one lap in the pool.