Aerobic is defined as “with oxygen” and delineates exercises and activities that use oxygen in the muscles’ energy-generating process. In a nutshell, aerobic exercise includes any type of activity performed at moderate to high intensity for extended periods of time, in which an increased heart rate is maintained. For dancers, performing full length pieces, where the heart rate is elevated for longer than two minutes at a time is considered aerobic exercise.

In contrast, anaerobic is defined as “without oxygen” and delineates intense exercises that require the body to use immediate energy sources directly from the muscle as fuel. These exercises can be thought of as short (two minutes or less) bursts of energy. Dance technique classes fall into the anaerobic exercise category as combinations are usually designed to be two minutes or less in duration and then a break is taken between performing the right and left side or as each group travels across the floor. Furthermore, many class combinations rely on isometric, or static hold, exercises which fall into the anaerobic category.

Because of this dichotomy in training, dancers often develop a high training affinity for power or anaerobic activity, yet burn out during performances due to an underdeveloped physiologic training of aerobic activity.

One physiological adaption of anaerobic activity includes the body’s utilization of type II or fast twitch muscle fibers. Fast twitch muscle fibers are relied on by the body for power exercises. They have a quick contraction time but also a quick fatigue rate. Aerobic activity, however, develops and utilizes slow twitch or type I muscles fibers. These fibers have a slower contraction time but also a high endurance to sustained activity.

One can classify type I and type II muscle fibers into the simple terms as the “white meat” and “red meat” of the muscle. White meat is further from the bone and lacks blood. It uses energy stored directly in the muscle and allows for short bursts of energy. Red meat is close to the bone, contains blood (therefor containing oxygen to utilizes as an energy source) and is used for endurance exercise.

Both aerobic and anaerobic training yield benefits. Aerobic activity helps to regulate blood pressure, leads to increased cardiovascular health, maintenance of a healthy weight, increased endurance, and has been shown to decrease depression and anxiety leading to an increased quality of life. Anaerobic activity leads to increased strength and stability, increased bone health and strength, increased power and is also shown to improve self-esteem and overall mood.

Understanding dancers train mainly in an anaerobic state yet perform in an aerobic state allows one to focus on adding aerobic types of activities into their out of studio training regime to improve overall dance training. For optimal balance between aerobic vs. anaerobic training, dancers should participate in 20-30 minutes of aerobic activity 2-3 time per week. This could include jogging, biking at a moderate intensity, stair climbing or any other full body activity that increases and maintains the heart rate for minimally 20 minutes. Adding aerobic activity into the dancer’s training will help with the endurance required of the body during performances.

Christina Tasco was born and raised in Michigan where she grew up training with Julie Bonsell, Cornelia Sampson, The Cleveland Ballet, and the Limon Company. Christina is an Alumni of Oakland University where she attended on both merit and dance scholarships. During her years as a student, Christina was part of the Michigan Ballet Theater, Oakland Dance Theater, Oakland Repertory Company, and an apprentice with Eisenhower Dance. She was hired with the company out of her apprenticeship where she then danced professionally for the next six years. Christina has been teaching for Eisenhower Dance Center since 1997. In 2002, Ms. Tasco joined the faculty of Oakland University’s dance department where she continues to teach as a special lecturer. Christina received the most inspirational professor award in 2014 and 2015 and was nominated for an Outstanding Teaching Award in 2016. Ms. Tasco has set her choreography and taught master classes across the United States throughout the past 18 years. She has also done residency work in schools districts across Michigan and the east coast.