Aerobic Exercises For Cheerleading

Cheerleading has developed into an elite athletic activity. Because of the physical demands cheerleading places on your body, you need a fitness plan designed to improve your performance. One component of a well-rounded cheerleading training program is aerobic exercise designed to improve your endurance. Before incorporating aerobic exercise or participating in cheerleading, get clearance from your doctor.

Cheerleading

While the debate rages on about whether or not cheerleading is a sport, there is no refuting the fact that it is athletic. On the sidelines and at competitions, cheerleaders are required to cheer, dance, jump, tumble and stunt with expertise and confidence. Executing these skills requires a high degree of physical fitness. Sideline cheerleaders must have the aerobic capacity to cheer intermittently throughout athletic contests lasting two hours and longer. Competitive cheerleaders need to be able to perform high-level cheerleading skills for 2-1/2 minutes straight. Regardless of the type of cheerleading you participate in, aerobic training will benefit you and improve your cheerleading performance.

Aerobic Exercise

Aerobic exercises is a necessary component of any fitness regimen. Exercise that is aerobic will make your heart and lungs work harder. For exercise to improve your endurance and be considered aerobic, it has to be continuous activity, not intermittent. For example, performing at a competition for 2-1/2 minutes straight would be aerobic activity, while performing on the sidelines at a game would not. For training purposes, perform your aerobic exercise in bouts of at least 10 minutes at a time. Aim for 150 to 300 minutes of aerobic exercise every week.

Running

Running is an example of a beneficial aerobic activity for cheerleaders because it uses the leg muscles that cheerleading moves and dances incorporate. Make sure to wear running shoes when you run -- supporting your feet properly will help you prevent injury. When incorporating running into your training program, start slowly, walking when you need to. Doing too much too soon can leave you sore and unable to cheer. Add running to your cheerleading training schedule at least three times per week.

Step Training

Another aerobic exercise when training for cheerleading is step training. A step training class will strengthen your calves and thighs in similar ways to motions you will use in stunting. Step onto an exercise platform with your entire foot. When stepping off the platform, stay close to your step. Also change the foot you are leading with when stepping up to ensure balanced training. Try adding at least one step training workout per week.