Years ago a friend of mine had a debate of how much of Lindy Hop was Aerobic cardiovascular training (low intensity with oxygen) or anaerobic cardiovascular exercise ( moderate to high intensity without oxygen). For years I always speculated because with a lot of the explosive movements utilized in the dance, I had my qualms with a utilization of ONLY low intensity aerobic training by dancers to improve endurance. Which led me to a pretty awesome and fun experiment utilizing a heart rate monitor and follows from all over the mid west.
When I became a Fitness Professional at Lifetime, we’re required to have our own heart rate monitor. Us wearing the watch is part of our uniform so we can show them off to the members and show them the different functions rather then just tell them about them. I was equipped to see how exactly the cardiovascular system functioned during a night of endless dancing. I wanted to figure 2 things from this experiment 1. How many calories do I burn in one night of dancing and 2. was Lindy Hop primarily aerobic or anaerobic.
With this in mind, I decided that one night I’d go to a dance with my heart rate monitor ready to track my heart rate through out the night and track the number of calories burned. After utilizing the information gathered from a peak VO2 treadmill test at Lifetime, I knew exactly when I’d be working aerobically and anaerobically based on my heart rate. I tracked calories burned and heart rate zones on my Polar RS300 (web link to see what it looks like). The watch breaks divides my heart rate into 5 Zones. Zone 1 is a warm up zone that teaches the body how to burn fat more efficiently, Zone 2 is where I build my aerobic endurance, Zone 3 is where I then start to become more anaerobic utilizing more carbohydrates to function this is where anaerobic endurance is improved, Zone 4 is nearly “balls to the walls” this is how you improve your VO2 at this workload one can only last really a minute at best unless they’re an elite level endurance athlete. Zone 5 represents my absolute maximum and really I shouldn’t be getting that high honestly.
I conducted this experiment twice the first didn’t render enough data going to the dance BAM, which is a dance that is focused on intermediate and advance dancers in Dallas takes place last Friday of every month. There were too few people and so I didn’t dance very frequently and other people weren’t dancing much as it was mostly a practice and experimentation kind of night. Due to that my heart kept plummeting out of my registered zones and I really never got my heart rate up above the bottom of my Zone 2. So the simple answer to this problem; go to a dance with more people and by more people I mean follows. What better event to go to then a workshop weekend that is follow focused!!
All Follow’s Eve Friday November 1st, 2013
Ok, so here’s the situation All Follows Eve was put on by the lovely ladies of the Fort Worth Swing Dance Syndicate. There follows were able to get instruction from the fabulous Laura Glaess, Miranda Longaker and Joanna Lucero. With that we had the pleasure to rocking out to the Solomon Douglass Quartet with Allyson Dreyfuss. Along with all follow performances from the Houston Hepcats (Houston, TX), Dallas Divas (Dallas, TX) and Shiny Stockings (Witchita, KS).
In short ya’ll should come dance in Fort Worth. Now I did the experiment on the Friday evening dance because I didn’t want my watch to clash with my threads Saturday evening. The rules were set, I was going to dance just about every song the only time I could miss was to change shirts and I’d get water while finding my next dance partner (I have this down to a science). This was easy to do as I attempted to dance with every follow at least once as the night went on but it was like they never stopped walking in. It literally seemed endless great classes and I ended up getting great results dancing with follows from Minnesota, Houston, San Antonio, Oklahoma, Kansas City, Wichita, Kansas and more. Learned a great deal from the classes on being more attentive as a lead and allowing my follow to shine as a dancer. Ok, back to the results and findings.
Now I danced just all but 4 songs through out the entire dance missed 1 because I had to check in and put my shoes on and make sure they were tied tight enough. The other 3 were all for shirt changes with this minimal rest I succeeded in burning 1600 calories in that single dance. Now while looking down at my watch through out the night, I spent the night mostly in my Zone 2 heart rate zone, which makes a good claim that the dance is mostly aerobic cardiovascular training.
Based off the evidence presented you can conclude that low intensity cardiovascular training would be sufficient to help improve a dancers endurance to hold up for an entire night of endless dancing. Though 2 things that happened over the weekend that I know I need to take a look into again. I feel that training for a lead and for a follow may have to differ as they have different stresses on their bodies. I found when I followed my heart rate was higher then when I was leading but I didn’t start following till the end of the night and that could’ve been because of Cardiac Drift as I was able to keep my activity level the same and so my heart rate went up. So in the future this same experiment would need to be done with an experience follow or myself following for an entire night to see if cardiovascular training needs to be more intense for a follow then it would for a lead. Also, try a night where there is faster music overall, live bands tend to be faster then dj’s because while dancing to the Solomon Douglass Quartet, I realized I had more lactic acid building in my legs after dances, which side effect of anaerobic conditioning and the cause of that burning sensation with prolonged sprinting. So it leaves room in the future for this experiment to be done with a live band performing to see where my heart rate goes with overall faster music. So with this in mind you can plan out how you want to do your cardio and if you have any specific questions be sure to let me know because there is way more to cover on this subject. I just wanted to put out this experiment to get peoples wheels turning. Love ya’ll and God Bless 🙂