Pro Cheerleader Workout Tips To Stay Fit And Healthy
Performing fast-paced dance routines and executing perfect stunts require cardiovascular endurance and a strong body. Most cheerleading NFL team members condition themselves several times in a week to stay in shape. Every practice is more than just routine dancing - the main focus of working out is on getting stronger.
These young women work hard to have an ideal cheerleader body. They engage in strength training and flexibility exercises so they don't hurt themselves in the field while doing quick, intense moves.
If you just made it to your dream squad and want to improve your current fitness level through working out, this article is for you. Read on.
Include cardio in your workout routine.
As a representative of a professional sports team, you need to build up endurance to cheer for hours. Aside from improving your endurance, cardiovasular exercises offer several benefits which include but are not limited to the following:
- Increase in metabolism - As you run or sprint several times a week, your metabolism improves. Cardiovascular exercise increases your heart rate which also leads to an increase in metabolism. You'll be able to achieve weight loss faster.
- Increase in bone density - Cardiovascular exercise is an amazing way to improve bone health. According to a study, it has been found out that athletes who have low body weight have high bone density. An increase in bone density lowers your risk for osteoporosis.
- Boost in mood - Cardio exercise has mental benefits.It increases your endorphins, making you feel happy about yourself and the people around you. Being in a positive mood allows you to be more productive in your practices and relate well with your squad mates.
Examples of cardiovascular exercises include Mountain Climbers, Zumba, Elliptical workout, and Tai Bo. If you need more motivation, have a personal trainer or join classes.
Improve your flexibility with dynamic stretching.
You should make flexibility one of your priorities in order to perfectly execute those powerful moves. Start by doing the toe touches regularly before slowly progressing to more dynamic stretching routines. These exercises help improve your range of motion and prevent untoward injuries.
Remember that you don't need to push yourself to hold a stretch so you can turn into a human pretzel. It has been shown that static stretching isn't that beneficial in improving your flexibility when compared to dynamic stretching.
Whether you're warming up before a full body workout or preparing for a game day performance, make sure that you do a 5-minute dynamic stretch routine. Below are some examples:
- High kicks
- Jump squats
- Jump lunges
- Bodyweight squats
- Side bends
Do strength training/resistance training.
Cardio isn't only the best workout to get rid of belly fat and flabby arms. Strength training, also known as resistance training, is a must to stay fit and healthy. The overall body conditioning you get enables you to keep up with all the expected activities in your pro cheerleading career.
Resistance training helps improve your muscle tone, making you look more lean and confident about your looks. To optimize your strength/resistance training, focus on a major muscle group in a week.
NFL cheerleader Madison (see image below) mentions that she lifts weights about 5 times a week. She adds cardio exercises in addition to her weight lifting routine.
Suggested lower body strength training exercises include full squats and hip thrusts to improve your glute strength. You can also do push-ups, chair dips, and crunches for your abs.
Just because you're a woman doesn't mean you shouldn't train for strength. A lot of women fear looking bulky which is something that won't happen. Remember that your body doesn't have testosterone to grow bulky muscles.
Be more active in life - not just at the gym or during practices.
If you're not seeing results fast, you might be sitting around a lot when you're not attending your twice a week practices or sweating out at the gym. As a rule, you need to be more active in life. Seek for opportunities that allow you to move.
If you have a day job that involves sitting for long hours, take a walking break. Stand every 30 minutes and go have a chat with your co-workers. Instead of taking the elevator to arrive at your office, take the stairs. During lunch breaks, stand while you eat. Do arm circles or butt kicks every once in a while.
Final Words
Always warm up and cool down before and after your workout sessions. You'll be able to maintain your regular exercise plan if you enjoy what you do and understand its benefits for you as a pro cheerleader. Mix up your workout routine so your body doesn't hit a plateau. If you do the same exercise all over again, you will need to add more intensity for it to be effective.
More than anything else, it's important to set realistic fitness goals for yourself. Over exertion isn't good for your health. Make time to rest. Eat healthy so you don't consume more calories than you burn.
Over To You...
Cheerleading is a lifestyle - A lifestyle dedicated to fitness.
Cheerleaders are renowned for staying fit and strong so they can give out their best performance in the arena.
However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.
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