Many dancers are met with aesthetic demands requiring them to be lean, yet powerful. Various popular forms of dance, such as ballet, modern, and contemporary, do not promote fat utilization or significant calorie expenditure. These forms of dance are primarily anaerobic, intermittent types of activity, often the root cause of many dancers' challenge with maintaining an ultra lean physique. According to sports nutritionist Susan Kundrat, like all athletes, dancers' rate of weight loss should not exceed 2 lbs. per week. Any rate of loss greater than this may result in fatigue, constipation, headache, gallstones, dehydration and ultimately weight regain.
Caloric Intake
As a dancer, you must consume a well-balanced diet preferably consisting of vegetables, fruits, lean protein sources, whole grains and low-fat dairy. Research conducted by Dr. Doyle-Lucas at Virginia Tech indicates that dancers may survive on a lower than expected caloric intake relative to their energy expenditure. As observed by Doyle-Lucas, this suggests that dancers who chronically under-eat, or restrict calories, are causing negative metabolic adaptations to occur increasing their risk of developing the Female Athlete Triad. Therefore, when undertaking a weight loss diet, it is imperative that you not restrict your caloric intake too severely and by a maximum of 300 calories per day depending on what your usual intake is.
Diet Tips
Try to consume large amounts of colorful fruits and vegetables, lean protein that includes chicken, eggs, and fish; and moderate amounts of whole grains, including brown rice and bread at every meal. Balance your plate with 1/3 protein, 1/3 grain, and 1/3 fruit and vegetables. Try eating smaller meals/snacks throughout the day rather than three large meals. This will help keep your blood glucose levels regulated and metabolism revving at all times. The consumption of calcium may also be influential in weight loss. By consuming four servings per day--1 cup milk = 1 serving--you may increase your fat burning potential. If you are lactose intolerant, consider taking a calcium supplement and eating non-dairy sources of calcium, including fortified foods, asparagus, kale and tofu. Also be sure to stay hydrated by consuming 8 to 10 cups of water every day, and even more depending on your level of exercise.
Cross Training--Exercise Type
Because various forms of dance that require a lean physique, do not promote significant caloric expenditure, you should consider cross-training. Current research indicates cross-training to benefit dancers' strength, power, aerobic fitness, physique and therefore, overall performance. Consider participating in circuit training, strength training, and aerobic exercises about three to four times per week to gain fitness. Once you have achieved your fitness goal, continue to participate in these forms of exercise at least twice per week.
Cross Training--Exercise Duration and Intensity
The duration and intensity of your cross-training sessions is a controversial topic. It is suggested that circuit-training sessions for dancers should last 20 to 40 minutes and be near a heavy intensity of 14 to 17 on the Rate of Perceived Exertion scale, 20 being heaviest. A kinesiologist, Fitt suggests aerobic sessions should be of a light to moderate intensity and for longer duration, 45 to 60 minutes, to promote fat utilization and, therefore, weight loss. While others, as Sonia Rafferty reports in the "Journal of Dance Medicine and Science," suggest participating in moderate to vigorous aerobic activity for a shorter duration, 30 to 45 minutes, as although this intensity depends more upon carbohydrates for fuel, the overall number of total calories and therefore, fat calories, burned is greater.
Avoiding Injury
As a dancer, you place significant physical demands on your body during your dance training/performing alone. Adding even more activity into your schedule can be challenging and risky, however, Fitt indicates cross-training may decrease the prevalence of injury among dancers. When choosing aerobic activities, choose those that are low-impact on your joints such as cycling. If your dance schedule is very heavy, go lighter on your cross-training activities. Be sure you are consuming adequate calories even during a weight loss diet, as restricting calories severely or losing weight too quickly makes you even more susceptible to injuries that may make you unable to do both, dance and exercise.
References
- "101 Sports Nutrition Tips"; Susan Kundrat, MS, RD, LD; 2005
- "Journal of Dance Medicine and Science"; Energetic efficiency, bone mineral density, and menstrual irregularities in elite professional ballet dancers; Doyle-Lucas et al; In Press.
- "Diet for Dancers", Sally Fitt, Ph.D. and Robin Chmelar; 1990
- "Journal of Dance Medicine and Science"; S. Rafferty; 2010.
Member Comments