How dancers can test their cardiovascular endurance to improve their performance

This article will help the reader determine how to test their cardiovascular fitness using a submaximal testing procedure. It is accurate and may assist dancers in determining if they require additional cardio exercise to improve their performance and reduce their risk of injury.

Part 1: Introduction

Part 2: Different types of tests to use

Part 3: How to interpret the tests

Part 4: Discussion

Part 1: Introduction

Dancers undergo rigorous training in rehearsals and technique classes in preparation for performing. There have been multiple studies that demonstrate that despite the high volume (work) done by performers, rehearsals and class does not prepare them for the day of performance. In fact, studies show they have aerobic fitness levels similar to that of healthy sedentary people!

To perform better dancers need to supplement their dance training with cardio training.

But how do you know if your cardio is improving? Are there tests we can use to measure a dancers fitness so we can better design a cardio training program to enhance their performance?

Using a submaximal, or low to mid-intensity, testing protocol, a dancer or a dance team can measure their cardiovascular fitness. It is generally easy to perform and can provide useful information to the dancers, their teachers, physical therapists and medical doctors.

The test results can then be used to design a cardiovascular program to improve their performance.

Part 2: Different types of tests used to predict cardiovascular fitness

Several testing methods can predict your cardiovascular fitness.

The tests require a heart rate monitor, a scale (to measure weight), stopwatch & some type of exercise equipment (treadmill, stationary bicycle, track). Once the test is performed, the results are calculated to predict what the maximal workload is.

The tests described below are submaximal, meaning they do require effort, but not to exhaustion. In this way, they are all predictive of your cardiovascular capacity.

Here are a few of the tests and the specific equipment they require.

Part 3: Interpretation

The “gold standard” for testing your maximum cardiovascular fitness is with the use of expensive equipment and experienced testers. The use of the above mentioned sub maximal tests do not require much equipment and can be administered by most health care professionals (physical therapist, athletic trainer, personal trainer) if they are familiar with the equipment, protocol and how to interpret the results.

However, the tests, because they do not achieve maximal exertion, can only predict what your maximal exertion is, and therefore your true cardiovascular fitness. Rather, these tests estimate what your maximum is by finding a “line of best fit” based on your heart rate response to a given intensity of exercise. In athletes in particular, this may undervalue you true maximum.

Not all is lost though, as these tests can be very useful at determining your improvements in fitness over time. After engaging in a well-designed training program, your heart rate should have a better response to working at the previously tested levels. In effect, your heart does not have to work as hard (lower heart rate). The heart can pump more blood and the muscles use the oxygen in the blood more efficiently.

Part 4: Discussion

Because of the unique nature of performing and the rigorous training schedules that dancers undergo, exercise testing is an important part of any dancers career. These tests can be used to measure a baseline of a dancers fitness level as well as how well they have improved with a given exercise program.

It is well known in the research that rehearsals do not provide a strong enough stimulus to adequately prepare a dancer for their performance. In other words, the level of intensity of a performance is greater than that experienced during rehearsing. This is unfortunate as it can place a great deal of stress on the performer- they may fatigue earlier and thus appear less aesthetically pleasing during a performance despite working for months on a particular show.

The aerobic testing can be a very useful tool if a performer wishes to take their career to the next level. If used appropriately, an aerobic training program can model the specific type of performance they are rehearsing for. This will provide a unique advantage for the dancer and their team as their movements will appear effortless and their breathing easy.