Understanding the difference between a cheer dance and aerobics can make or break a cheerleading performance. While aerobics can be a beneficial form of exercise to enhance a cheerleading routine, a cheer dance is not an aerobic activity. In the world of competitive cheerleading, a cheer routine is an explosive event, relying on the power and strength of the cheerleaders during instances of exertion that may last mere seconds.
Cheer Dance Energy Requirements
Cheer routines typically last two to three minutes. You work against resistance, for example, basing in a pyramid or working with your own body weight to tumble and stunt. Cheer movements rely on short bursts of power with maximal exertion of the muscles. Cheer dances consist of many transitions that break the routine into even smaller sections that last just a few seconds. This is a description of anaerobic exercise, or exercise that is performed without oxygen. During the exposive events, the body is performing at such a capacity that oxygen supply cannot meet the demand, and the muscles tap into fuel reserves for energy.
Aerobics Energy Requirements
Aerobics are performed for a sustained period of time without maximum effort from the muscles. The body is working at a level at which energy needs are met by the oxygen intake and fuel available during the activity. This type of routine strengthens the heart and lungs and increases the endurance component of fitness. An aerobics routine generally consists of a warm-up, flexibility phase, conditioning phase and cool-down phase. An aerobics routine typically lasts 30 to 60 minutes but can be shorter or longer depending on the aerobic activity.
Are Aerobics Effective in Preparing for a Cheer Dance?
Because a cheer routine is anaerobic, your first thought may be that aerobic exercise would not be beneficial to a cheer dance. However, aerobics can be an effective tool in training for a cheer performance. Aerobic exercise is beneficial to your heart, improves your breathing and increases the cardiovascular endurance necessary for continuous performance. If you have to compete or perform several times over the course of a day, aerobic training will give you the stamina you need to be ready each time.
How Aerobic Workouts Can Lead to Cheer Success
An effective aerobic training program for cheer performance is sport specific. In the months leading up to a performance, you could incorporate interval training alternating with jogging and short sprints. This can be effective in increasing speed and agility for tumbling passes. You could add an aerobic plyometrics routine and increase your jumping and flying power. Or simply begin a cross-training routine, adding in a variety of aerobic activities to your regular practice schedule. This can help you decrease your risk of injury and prevent burnout before your next cheer dance performance.
References
- Cleveland Clinic: Heart Failure Exercise/Activity Guidelines
- Brian Mac: Endurance Training
- "Kinesiology"; Joseph E. Muscolino, D.C.; 2006
- "Guide to Personal Fitness Training"; Aerobics and Fitness Association of America; 2003
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