Whether you’re away on a business trip, rehabbing an injury, or just plain busy, some weeks you can’t make it to class. We know many of you worry about falling behind or losing strength (don’t stress; you’ll catch up in no time) and want to know what you should be doing when you’re not in the studio. Behold! We’ve put together a handy guide with a number of different options for you. Choose the one that works best with what you’ve got going on, or mix in a little of each. These guidelines will keep you in top training shape for your next session.
Stamina is an important part of aerial training. If you want to be able to string a series of challenging skills together into a fluid routine (or if you just want to make it through end-of-class conditioning), you need lots of power to keep working hard. Cardio training is perfect for you. It can often be done in a short amount of time (great for busy schedules) and is usually a safe choice for the injured (for example, if you’ve sprained your wrist, you should still be able to take a brisk walk). Also, you can take this workout outside, which makes a nice change from the studio! So go for a walk, a run, or a hike. Swim laps. Take a dance class. Ride your bike. Cardio that targets the lower body is especially good for aerialists, as we use so much upper body in our training.
Stretch It Out
Flexibility training can also be done at home or on the go and can take as much or as little time as you have available. Begin by making sure your body is warm, then work your way from head to toe. We especially like to target our shoulders, backs, and splits. Take notes in your next flexibility class on what stretches feel most beneficial to you, or ask your instructor for recommendations. You can find flexibility training online, but proceed with caution — anyone can put a stretching video on YouTube, and we’ve seen some with terrible form. Check out the instructor’s credentials to make sure they know what they’re doing.
Do You Even Lift, Bro?
Strange as it may seem, you can do strength training without your silks and trapeze. Do you have a pull-up bar? (If not, get a pull-up bar. Seriously, they’re one of the most important exercises an aerialist can do.) Use your bar for shrugs, pull-ups (in a variety of hand positions), tuck-ups, and static holds. If you’re still working towards pull-ups, stand on a chair and use your legs to assist you. If you have a set of hand weights, use them for bicep curls, rows, flys, and overhead presses. Ankle weights can be used for leg lifts.
Don’t let a lack of equipment keep you from training. Work your way through static holds in plank, reverse plank, side plank, hollow body, and superman. Do all of the crunches, oblique sit-ups, and squats. There are plenty of options no matter what you’ve got on hand.
Movin’ On Up!
We hope we’ll see you back in the studio very soon, but we want you to stay happy and healthy while you’re gone! Focusing on any combination of cardio, flexibility, and strength training will keep those muscles working, so that you’re ready for class the next time your schedule allows.