Aerobic or cardiovascular exercise includes any physical activity that increases your heart rate and uses large muscle groups, such as walking, swimming and dancing. A cheerleading workout is a combination of aerobic activity and gymnastics. The cheerleader's job has evolved from shaking pom-poms and shouting out a few catchy phrases into a physically demanding sport.
Significance
Modern cheerleading demands the strength of a football player, the flexibility of a gymnast and the grace of a dancer, according to the American Association of Cheerleading Coaches and Administrators. Cheerleaders are officially recognized as "student athletes" in some states. This title makes cheerleaders eligible to apply for academic honors and coverage under the athletic catastrophic insurance policy through their school or athletic association.
Cardio
Cheerleaders have to perform partner stumps, pyramids and jumps. Jumping, like other aerobic activities, can improve your endurance level by keeping the heart pumping at a higher rate for an extended period of time.
Dancing is regular part of a cheerleader's routine. Dance, running and tennis are examples of high-impact aerobics. Like any other endurance activity, dancing causes faster and deeper breathing, which increases the oxygen level in your blood.
Considerations
Cheerleading practices and performances can provide a decent cardio workout and burn calories. A 115-pound cheerleader who performs 30 minutes of high-impact dance or similar aerobic movement can expect to burn 183 calories. Thirty minutes of gymnastic movements can burn 104 calories.
The various stunts cheerleaders perform also require flexibility. Stretching helps improve flexibility, which in turn may improve athletic performance and decrease the risk of injury.
Precautions
Insurance may come in handy for many cheerleaders. Cheerleading is the top sport for serious injuries in high-school and college female athletes, according to Children's Hospital Colorado. Gymnastics-type stunts were listed as one of the top reasons for the more than 28,000 serious injuries in 2004, according to a Consumer Product Safety Commission report.
References
- Mayo Clinic: Fitness Training
- Children's Hospital Colorado: Cheerleading Behind Majority Of....
- American Association of Cheerleading Coaches and Administrators: Cheerleading as a Sport
- American Council on Exercise: Jump Roping
- MedlinePlus: Aerobic Exercise
- Mayo Clinic: Stretching: Focus on Flexibilty
- MyFitnessPal.com: Calories Burned From Exercise
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