What non-dance dance preparation do you do?

[SDsalsaguy]

Well folks, the title of this topic says it all—what non-dance dance preparation do you do?

Workouts? Diets? Supplements? Other forms of dance/movement training?

Enquiring minds want to know....

[d nice]

When I'm headed to a convention I quite drinking water, quite eating anything that resembles real food, cut back on my sleeping, and start drinking heavily.

It takes alot of work to stay up for 72 hours while eating nothing but donuts and hamburgers, drinking nothing without caffiene or an alcohol content of less than 100 proof. :lol:

Seriousely, I study non-partner dance, practice qigong breathing techniques, and do my Marine corps ab workout to help improve my body control, breath control, and strengthening my core muscles to help with balance and stamina.

[Vince A]

Well folks, the title of this topic says it all—what non-dance dance preparation do you do?


Great topic . . . my regime . . . 2 months before a competition . . .
1. Thank God for giving me the ability "to dance" - as long as it takes!
2. Walk and do wind sprints 5 days-a-week (morning) - 30 minutes.
3. Kickboxing 3 to 5 days-a-week - 1 hour.
4. Very light workout with weights twice-a-week - 15 - 30 minutes.
5. Crunches, often - 15 minutes.
6. Hydrate more - all day.
7. Eat less - eat a great breakfast, lunch, usually skip dinner.
8. Positive mental attitiude, performance enhancing reading everyday - 15 - 30 minutes. I have a great portfolio of sayings, quips and quotes, dance tips, etc., that I have been saving for years. I have something for just about any topic.

Between competitions, I walk/run 3 days-a-week, lighten up on the workouts and crunches, eat more - but little or no carbs/sugar . . .

V

[Danish Guy]

Not being able to remember the thing from last week really annoyed me.
The instructor’s lack of doing revision (if that the right English word) of last week’s stuff added to the list of learned and forgotten. :roll: The ladies can remember the stuff if I can lead, so this looked like my problem. So now I try to write the salsa combinations down, so I can recall them later.

Then I mentally try to visualise all the aspects of footwork and leading through the combinations. If I can’t remember I can look it up. I can meditate before sleeping, or running through some combinations while waiting in a line. 8)

Anyway, it gives me a better background, so I can concentrate on dancing with the lady’s, using a variety of appropriate combinations, rather than staying with the basics and classic, or doing the same to every dance.

It have been giving my dance a boost forward, so now it might be time the get in the gym for some workout. :oops:

[SDsalsaguy]

Good point John, mental and psychological prep can be an important and often overlooked element of dancing and dance training.

[Swing Kitten]

eat more - but little or no carbs/sugar . . .

V

:shock: :shock: :shock:

you can do that? Well, I suppose people can-- just not me!! That would definately effect my pizza and pudding intake!

Which explains one or two things! :roll:

[MissAlyssa]

eat more - but little or no carbs/sugar . . .

V

:shock: :shock: :shock:

you can do that? Well, I suppose people can-- just not me!! That would definately effect my pizza and pudding intake!

Which explains one or two things! :roll:

:lol: :lol: :lol: :lol:

[Vince A]

eat more - but little or no carbs/sugar . . .

V

:shock: :shock: :shock:

you can do that? Well, I suppose people can-- just not me!! That would definately effect my pizza and pudding intake!

Which explains one or two things! :roll:

:lol: :lol: :lol: :lol:
Are you two picking on me?

There are many things "to eat" that have no sugar or carbs!

[MissAlyssa]

eat more - but little or no carbs/sugar . . .

V

:shock: :shock: :shock:

you can do that? Well, I suppose people can-- just not me!! That would definately effect my pizza and pudding intake!

Which explains one or two things! :roll:

:lol: :lol: :lol: :lol:
Are you two picking on me?

There are many things "to eat" that have no sugar or carbs!


Hahaha. Sowwie for picking on you Vince....btw what food has no sugar or carbs? :shock:

[Vince A]

eat more - but little or no carbs/sugar . . .

V

:shock: :shock: :shock:

you can do that? Well, I suppose people can-- just not me!! That would definately effect my pizza and pudding intake!

Which explains one or two things! :roll:

:lol: :lol: :lol: :lol:
Are you two picking on me?

There are many things "to eat" that have no sugar or carbs!


Hahaha. Sowwie for picking on you Vince....btw what food has no sugar or carbs? :shock:
Now did I mention "food," or . . . did you?

[MissAlyssa]

eat more - but little or no carbs/sugar . . .

V

:shock: :shock: :shock:

you can do that? Well, I suppose people can-- just not me!! That would definately effect my pizza and pudding intake!

Which explains one or two things! :roll:

:lol: :lol: :lol: :lol:
Are you two picking on me?

There are many things "to eat" that have no sugar or carbs!


Hahaha. Sowwie for picking on you Vince....btw what food has no sugar or carbs? :shock:
Now did I mention "food," or . . . did you?


Hmm...


Are you referring to H2O? :lol:

[SDsalsaguy]

Are you referring to H2O?

Can't be...since his original post states "eat more."

[MissAlyssa]

Are you referring to H2O?

Can't be...since his original post states "eat more."

erm...now I'm confused.. :?: :? :?:

[SDsalsaguy]

Are you referring to H2O?
Can't be...since his original post states "eat more."
erm...now I'm confused.. :?: :? :?:

Vince? Some insight/trade secrets please... :wink:

[MissAlyssa]

Are you referring to H2O?
Can't be...since his original post states "eat more."
erm...now I'm confused.. :?: :? :?:

Vince? Some insight/trade secrets please... :wink:
:lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol:

[Gator]

Interesting. Out of curiosity, does anyone do flexibility training or yoga? Is it considered important or not all that much?

[Vince A]

Are you referring to H2O?
Can't be...since his original post states "eat more."
erm...now I'm confused.. :?: :? :?:

Vince? Some insight/trade secrets please... :wink:
:lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol:
Thanks Miss Alyssa . . . I "think" we're on the same page . . . Breakfast of Champions!!!
SD . . . I can't give out any insights or trade secrets . . . we have not started the "Competitior's Corner" yet!

[Swing Kitten]

Interesting. Out of curiosity, does anyone do flexibility training or yoga? Is it considered important or not all that much?

I personally enjoy yoga as well as Tai Chi. I'm far from a competetive dancer, by any stretch of the imagination, but it has notably effected my puppetry skills among other things for the better. Before I started dancing I've had people approach me after It stands to reason in my mind that with any physical activity where your body is your instrument, the more you hone and familiarize yourself with it and its capabilities the more you may maximize its potential. The more you do the more you can do. I think Lucy Ball said that once.

I'm also a proponent of 'the well rounded artist'-- have you tried painting or ceramics? I know they don't sound at all related but it's more about exercises in creative expression which links itsself back to dancing and many other art forms at the core.

opinions? :D

[SDsalsaguy]

Good point Swing Kitten... I've spoken to several top competitors who even include museum visits, etc., as part of their competition preparation. It helps inspire them – they feel that looking at great art contributes to producing it...

On the flexibility issue, I know of no serious competitive dancers who do not stretch extensively and a vast number are involved with pilates and/or yoga as well.

[Gator]

[quote]I personally enjoy yoga as well as Tai Chi.
I quit marshal arts a while ago, but still into yoga and power stretching. I think it's just a way of making yourselff better, dancing or not.

...that with any physical activity where your body is your instrument, the more you hone and familiarize yourself with it and its capabilities the more you may maximize its potential. The more you do the more you can do.
Well said. Totally agree.

I'm also a proponent of 'the well rounded artist'-- have you tried painting or ceramics? I know they don't sound at all related but it's more about exercises in creative expression which links itsself back to dancing and many other art forms at the core.
Not really, unless digital photography counts :) Never thought of that aspect.

On the flexibility issue, I know of no serious competitive dancers who do not stretch extensively and a vast number are involved with pilates and/or yoga as well.
:) Cool. I was already thinking I asked something stupid.

[SDsalsaguy]

:) Cool. I was already thinking I asked something stupid.
Not at all! Some social dancers involve this as part of their regular regimen but (at least within the ballroom world) all serious competitors do.

[MissAlyssa]

Interesting. Out of curiosity, does anyone do flexibility training or yoga? Is it considered important or not all that much?

One of my fellow instructors has suggested that I start going to yoga classes with her. She says it gives you an unbelievable natural 'high', you get all sorts of energy or something like that. :shock:

[Gator]

...Some social dancers involve this as part of their regular regimen but (at least within the ballroom world) all serious competitors do.
Interesting :). So far I haven't seen a teacher (except my 1st) who could touch their toes with their fingertips, let alone students.

One of my fellow instructors has suggested that I start going to yoga classes with her. She says it gives you an unbelievable natural 'high', you get all sorts of energy or something like that. :shock:
Probably she was referring to relaxation :) Yes, it is very beneficial for UR health, body and mind. I don't see it as universal workout, or a way of life, but it's cool as long as you're persistent and won't cheat on URself.

[SDsalsaguy]

Interesting :). So far I haven't seen a teacher (except my 1st) who could touch their toes with their fingertips, let alone students. :shock: Woh!

I've seen pros doing back bends before they dance, or even putting on their fake nails while just sitting there in full splits....definitely a bit beyond toe touching range!

[Vince A]

Since I decided not to compete this coming weekend in San Jose, I'm going back to my old non-dance preparation routine:

I sit in a rather straight-backed chair, both feet on the ground . . . . are ya' ready??? . . . with a Corona in each hand. I've discovered this to deliver, "naturally, a believable high . . ."

I'm just kidding . . . making light of the subject, and I do not advocate drinking . . . . . . . . . ever since they invented the funnel! Kidding again!

Seriously, while I'm idle from competition this weekend, most of the others that we bum around with ARE competing. We all jog in the morning together, we all do stretching and yoga limbering-up exercises together, we all motivate each other . . . friends and dancing . . . can't get much better! Now, this is a "high" that's great to have!

[Gator]

I've seen pros doing back bends before they dance, or even putting on their fake nails while just sitting there in full splits....definitely a bit beyond toe touching range!
Definitely beyond :)

. . . making light of the subject, and I do not advocate drinking . . . . . . . . .
I do :) If in the full split than UR a pro, if you can get up after couple shots of vodka(straight up) then UR an expert.

[pygmalion]

I run a few miles four or five days a week, but I do it on an elliptical trainer machine. Lots less impact on the knees and ankles than running outside or on a treadmill.

I also find that yoga helps a lot with flexilibility, balance, and focus.

[pygmalion]

Just out of curiosity, has anyone been able to fit weight-lifting into their dance-prep workout?

I used to lift really heavy weights at low reps, and found that it tightened and bulked up my muscles too much for dance. I couldn't stretch enough to loosen up. And bulky muscles worked against that lean look I wanted for dance.

Lately, I've backed off to medium weights with medium reps. Jury's still out on whether it's hurting my dance or helping.

Any thoughts?

[Gator]

Just out of curiosity, has anyone been able to fit weight-lifting into their dance-prep workout? I used to lift really heavy weights at low reps, and found that it tightened and bulked up my muscles too much for dance.
I do. Actually I use the same technique you describe, high weights/low reps, slow movent, 4 sec up, 4 sec down, I use as much weight that I can lift properly 5-7 times max, after that I move up. Donno how did you bulk up using that technique though :) I am having really hard time gaining any weight.

I couldn't stretch enough to loosen up. And bulky muscles worked against that lean look I wanted for dance.
Depends how you stretch. Most of the folks here use only relaxed stretching, probably because majority of the books and gym instructors preach only that. You know, stretch slow, as soon as U feel pain stop, stretching should be comfy, etc, etc... I haven't seen anyone gaining much of a flexibility that way.

What did help with dancing was abs and back excercises.

Lately, I've backed off to medium weights with medium reps. Jury's still out on whether it's hurting my dance or helping.

Any thoughts?
Well, although I work out 5 days a week I am no expert on weightlifting :) A lot of it depends on your personal data.

For stretching try PNF, or "forced relaxation". Although quite painfull in the begining, that'll gain you both strength and flexibility. I mean real flexibility, when you can really control your stretched muscles safely, e.g. in suspended splits.

P.S. Although I wouldn't recommend drinking in those positions ;)

[MissAlyssa]

I sing zippity do dah (no joke) to make myself "loosened" up. I get as silly as I can so that I'm ready for anything :lol:

[pygmalion]

I am having really hard time gaining any weight.

Strangely, gaining weight has always been a hobby of mine. :)

Actually, from what I've read, it has to do something with genetics and body type. I'm endomorphic (I think) My muscles just bulk up easily. When I first started lifting, I gained eight pounds and dropped a dress size in six weeks. My body composition changed that much that fast.

But, just for the record, I'm not doing any crazy dieting. When you fight genetics, you can't win. Besides, I don't want to be too thin. Right now, I'm just right. Fat enough to keep those interesting lumps and bumps where I want them. Thin enough to fit into consignment costumes. :)


For stretching try PNF, or "forced relaxation". Although quite painfull in the begining, that'll gain you both strength and flexibility.

I am definitely going to try this stretching technique.

Thanks.

P.S. Although I wouldn't recommend drinking in those positions

You'd be surprised the positions I can drink in. :lol:

[Gator]

But, just for the record, I'm not doing any crazy dieting.
I am, eat 7 times a day to keep my precious pounds on me.

For stretching try PNF, or "forced relaxation". Although quite painfull in the begining, that'll gain you both strength and flexibility.
I am definitely going to try this stretching technique.
Actually those are 2 similar stretching techniques. Except in PNF you hold tension in stretched position for fixed time. In forced relaxation U hold untill your muscles give up. Obviously the later is more effective and dangerous. Though PNF is 3 times more effective than relaxed stretching.

You'd be surprised the positions I can drink in. :lol:
He he. I doubt, but may be.

I am surprsed singing helps flexibility though ;)

[SDsalsaguy]

I was already thinking I asked something stupid.
See Gator, it wasn't a silly question...it just took a while to come around, that's all!

As far as the weights thing, every person's metabolism and genetics differs. As a rule of thumb, weight lifting where max out at 3-5 reps is the power zone, 6-8 reps is the mass building zone, and 12-15+ is the endurance/cutting zone. This being said, individual body compositions differ as far as proportion of white, fast twitch muscle fibers vs. red, slow twitch muscle fibers, so the same regimen won't work the same for any two people – it's a matter of fine tailoring to ones own body. Jenn, sounds like you're high on fast twitch muscle fibers...try lighter weights for even more extended sets, say around 15 reps – that might work for you.

[pygmalion]

Thanks for the suggestions, Jonathan.

I'm going to take that suggestion and the implied one as well -- since I'm switching gyms anyway, I'm going to go to a personal trainer and get a workout plan designed. The last time I tried light weights, I just could not fatigue certain muscles. Time to call in a professional.

[Gator]

workout plan designed. The last time I tried light weights, I just could not fatigue certain muscles. Time to call in a professional.
:) Hey, one thing, I've asked probably a dozen different gym instructors, I mean the stretching thing. Nobody was willing to teach me PNF, or anything like that. Some of them had no idea at all what that was, others knew, but didn't want to do that with their clients. Obviously the reason was the risk of the injury. Kindda easy to pull/rip the muscle while doing all that ;) Although I know quite a few gym instructors, there's only 1 person who does it for her clients and still, it's no where near the maximum. I mean the load U can take vs. the load instructor puts on U.
I'd be interested to hear if you can get the instructor which will push you to the limit ;)

[pygmalion]

Hey Gator,

My personal trainer had no clue. Either that, or he just didn't want to teach me about deep stretching. Never can tell with those muscular types! :lol:

On another note, does anyone here, especially you competition foks, do any sort of spiritual training, like prayer or meditation? Don't laugh. Lots of other athletes do. I'm just wondering about dancers.

[Vince A]

On another note, does anyone here, especially you competition foks, do any sort of spiritual training, like prayer or meditation? Don't laugh. Lots of other athletes do. I'm just wondering about dancers.
Funny you should mention this . . . of course I pray, whether I am dancing or not. However, I have taught myself how to do self-hypnosis! I do not get a case of the nerves before competition anymore. I am very relaxed and confident!

Last weekend during the drive over to San Jose for competition, my wife was very nervous - she had eight brand new routines going on the floor that weekend! I asked her if I could try to teach her self-hypnosis. She said, "OK," and I proceeded to talk her through it. SHe laid the car seat back and closed her eyes, and forty-five minutes later, I finished, giving her final instructions where to bring it in.

She danced the best she has ever danced, 1st overall, and all the $$$.

I asked her if she used it . . . and she replied, "Yes." She said she was not nervous, and that she could only think calm and confident thougts. She said she did it just before each dance, and just before she and her Pro went out on the floor.

She further says, that she is a believer of "positive-mental-attitude," and that I missed my "calling." I told her "thanks, but I'd rather dance."

It works even though it totally aimed at a psychological moment!

[pygmalion]

Yeah. I battled my conscience on this one, but finally came to the conclusion that it's okay to pray to be focused and do my best, but not to pray to win. (Although it's tempting, I suspect everybody else is praying to win, too. :lol: )

The self-hypnosis sounds promising, too. I've read that some athletes use it consistently to click into their high performance zones as needed.

If it works for them, and more importantly, you and your wife, it's certainly worth trying. :D

[Vince A]

I always pray for others to win . . . my wife, co-studio competitors, friends, and people I met on the way up. I never pray for me to win . . . just "let me dance to the abilitiy level that You have given me."

Kinda says it all, don't ya' think???

There are some real good sites out there for PMA, etc. IO no longer have them bookmarked, or I'd give them to you. However, a good search will find them.

Print them out . . . start a notebook collection . . . read daily if you can!

[d nice]

I never pray about dance performance in any way shape or form. I don't believe in it. I simply thank God for this gift.

[Gator]

Hey Gator,

My personal trainer had no clue. Either that, or he just didn't want to teach me about deep stretching. Never can tell with those muscular types! :lol:

It's 50/50. Sad of course. But some of them don't want to risk because of the customers, that it because of us. You start stretching the trainee, one day muscle is pulled or may be ripped and chances are very good that the victim will blame you, the trainer. Besides as far as I am concerned PNF isn't promoted wherever those instructors get taught. All that based on the words of one instructor who was kind enough to explain what and why.

[suek]

fitness. a great topic. since i became a dedicated lindy hopper, my exercise picture has changed some.

lately it looks like this:

pilates semi-private once a week
pilates mat at home or in class once a week
yoga--both fitness-type and restorative--once a week
weight lifting (back and triceps only these days) 2x/month
generalized lifting class 1x/month
and as much dancing as possible!

[MissAlyssa]

I have started to stretch a lot before I dance and it really really helps my dancing.

[Vince A]

For competition, always stretch for a good 30 minutes before the competition begins . . . . never sit down in between, which lets your leg muscles tighten back up, and lightly stretch again before each dance.

Drink tons of water, too! There is always time between dances to get rid of all that water . . . :wink:

[SwinginBoo]

fitness. a great topic. since i became a dedicated lindy hopper, my exercise picture has changed some.

Yay dedicated Lindy Hopper :!: :D :!: :D

In addition to dancing 5 nights a week I run 4-5 days a week, about 3 miles each day. But I can't do it on a machine. I like to get out and run on trails. It's so good for your mental health. :P It helps keep me sane.

[dancersdreamland]

Boy do I feel lazy...

I take dance classes two nights a week and usually do club dancing one night a weekend or on the weekend.

In terms of physical activity...
I'm currently enrolled in this Walk to Win thing where I have to walk 100 miles by November 1...that's not going to well. I think I'm up to about 10, maybe.

In the summer months on the weekends I really enjoy rollerblading about six miles. In the winter, it's usually cross country skiing, again on the weekend for a couple of hours.

I have been trying to motivate myself for the following at home video exercises:

NYC ballet video (GREAT for streching)
Yoga (again, stretching posture...mine stinks)
Abs of steel (mine or not the best and tight abs help with balance)

Dieting...what's that? I do try to eat healthy with lots of fruits and veggies and plenty of water.

[pygmalion]

It gradually sneaks up on you, dd. You'll want to tone your abs, but when you get your abs together, all of a sudden everything else looks flabby by comparison. Bit by bit, it adds up. Plus, as you get older, more work is required just to maintain status quo. And if, like me, you want to train for a (dance)sport, you've really gotta work it, sista! :lol: 8) :D

[pygmalion]

Here are the fairly interesting results of a Dance Notes survey on what non-ballroom preparation ballroom dancers do.

http://www.dancenotes.com/home.html

It's under survey results.

[Sagitta]

I checked it out. I lose out with ballet, but after that I do weight training a couple times a week and pilates every couple months, which ain't bad. No running, stepping etc mentioned...which is odd. Perhaps that is included under weight training?

By the way there is an interesting article below the surveys... :wink:

[tsb]

Here are the fairly interesting results of a Dance Notes survey on what non-ballroom preparation ballroom dancers do.

http://www.dancenotes.com/home.html

It's under survey results.

i was surprised to see that garbage sniffing wasn't included to practice the facial affectations some ballroom types seem to carry around all night! i'm sure you know what i mean, the "i smell something unpleasant but i can't quite discern what it is" or the "horace, let's ask the next couple we pass if they have any grey poupon..."

seriously, nowadays i stretch before i dance as well doing various upper body muscle isolations during the week.