We started a new aspect of training in my lessons this week–specifically aimed at increasing my conditioning and cardio endurance. It was something we spoke about prior to my surgery, but hadn’t consistently applied it yet.
We have now.
What we have started doing is essentially the ballroom dance version of HIIT (High Intensity Interval Training). The second half of my lesson is spent doing 1:30 intervals of Viennese Waltz or Jive (depending on the day), with 3 minutes spent working on less intense sections of my routines or ‘rest’.
Yesterday we actually tried alternating jive and samba for the intervals, but today we upped the ante with 7 rounds of VW. We had to cut down the time for the final two rounds to only 1 minute, but I got through them.
As mentioned, we had to cut down the interval times for the last two rounds, and I barely made it through them. In the second last, my feet just stopped working and keeping time, I finished the last feeling very light headed and had some minor dry heaves.
I still religiously wear a fitbit, so I made a point of checking my pulse. One thing I noticed–the first 4 rounds, my pulse recovered from over 160 to less than 140 before we started again. With the last 3 rounds, my pulse recovered a lot less, and before the final round, it didn’t recover at all and was reading 158 before we started. It was 170 when we finished.
I have done HIIT training before, a lot (but never through dance), so I had an idea what to expect, and I have an idea what to expect. Boss told me his intention is to do this during my lessons for the next little while, since we have them regularly 3 times a week. I am perfectly game as I know my stamina and cardio endurance for dance is not likely to improve much otherwise.
From previous experience, it usually takes about 2 weeks for me to start feeling some improvement. I wouldn’t say things get easier, but I should be able to push harder through the full interval without fading so much.
It’s a little scary how much my endurance has suffered while I have been sick. The extra weight I am carrying isn’t going to help much either, but hopefully the intervals will also help it to keep gradually going down. I have been at a plateau for 4 weeks now, and I hope this might help push me through it.
I am trying to approach the intervals with as much drive as I can. Already, the ‘average heart rate’ for my lessons has increased from 115 to 135, which is a good sign. They are meant to be difficult and exhausting, and truly they are going to ‘suck’ for about 2 weeks before I will start feeling stronger. I just keep reminding myself of that.
I actually really hope that we will be able to continue with the intervals through the lessons. I know that beside being hard on me, they are difficult on Boss too (although less so). If we can keep consistent with them, then I hope when it comes to the competition in a month, I will be able to be more confident in my ability to get through a 5-dance scholarship.
After my lesson, I was even able to stay for latin technique class, which really surprised me. I had a little time to rest and really recover, and the class was less intense than my lesson (I think anything will be now!). I was happy to be able to complete it after such a hard lesson.
Boss and I had a quick talk about the group classes, as I have been trying to regularly attend them. Particularly on Mondays, I have a lesson, then usually I do some practice between my lesson and the group class. I asked what he would prefer–I cut back practice some to make the class a priority, or focus on the practice and skip the class if I am too tired. We both agreed that the class should be the priority for now. It gives me a chance to do drills I would do in practice, and it allows Boss to see things that may need to be worked on in my lesson.
Among the stress of the intervals tonight, I also had a revelation about ‘stretching back’ in standard versus ‘leaning back’ (or falling back). The first one involves stretching back from my shoulders and neck, but still keeping my ribs and chest forward. That is what I need to be doing and need to work on doing more. The second one happens when I stretch my hips forward, but let my upper body fall back from them. It brings my entire upper body behind me, hence the feeling of falling.
As we were working on foxtrot between rounds, I was able to work with this newfound knowledge and explore a bit how much stretching I could do before over doing it. There still seems to be more I can do, but doing it free up Boss some and allows us to work together a bit more in standard. I need to allow this to process more so I can apply it to the other dances.
It’s great to see a definite improvement in an area I have been working on for a while, especially when the rest of my lesson was difficult and I was bordering on exhaustion.
It’s the silver lining in many ways of my mind being freed up as my body physically grows tired. I look forward to seeing what other small improvements might be on the horizon, and seeing where the work on the conditioning takes me.
It should only ‘suck’ for 2 weeks.