STRENGTH TRAINING VS. CARDIO – Which is better for cheerleaders?

I want to get in cheer shape – should I just do cardio? I want to get toned, should I just do strength training? I want to advance my stunting – should I do…?? As the fitness expert for cheerleaders, I get this question ALL THE TIME. So here we go, I’m going to drop a little cheer fitness knowledge on ya to help you out. Sound good?

Strength Training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

• If your goal is to advance your stunting and prevent injury – you need to incorporate strength training into your workout. You do not need heavy equipment or a fancy gym – in fact all of our cheerFIT Workouts are body weight only!

Cardio Training is a type of training that raises your heart rate. Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level.

• If your goal is to get through your routine without feeling winded and out of breath – you need cardio.

However, as cheerleaders we are not just focusing on stunting or just focusing on endurance. We are focusing on stunting, tumbling, endurance, smiling, technique, choreo, and everything in between.

And you know what that means right?

That you means you need to incorporate BOTH strength and cardio!

And with that my friends, we are ready for our weekly WORKOUT WEDNESDAY!

SPLIT SQUAT BALANCE

JUMP SQUAT

DON’T FORGET YOU CAN PRINT OUT YOUR WORKOUT CARD AND TAKE IT WITH YOU ON THE GO

And now for the benefits!

Benefits of Strength Training for Cheerleaders:

• Helps prevents injury! And THIS is our #1 priority! (Believe me, I know from personal experience).
• Strengthens the muscles needed (quads, core, shoulders, hamstrings) for more explosive jumps and power for tumbling
• Strength training builds muscle and muscle burns fat, boosts our metabolism and gets us in even better cheer shape than cardio would

Benefits of Cardio Training:

• Improved heart health- gets the heart pumping at a faster rate on a regular basis to keep you in shape and ready to go full out
• Improves recovery time and reduces soreness (DOMS – delayed onset muscle soreness)
• Boosts confidence and camaraderie between friends and teammates. A team that sweats together, wins together!

Ok, there you have it! Strength training is great. Cardio training is great.

But because we are cheerleaders and we are ‘superhumans’ throwing people (not balls), defying gravity and pushing our bodies to the limit – we need both. And that my friends is exactly why I have designed the workout plans and ambassador program. 

CHEERFIT is so much more than just a workout brand – we are a lifestyle, a community and an inspiration. We are a community who is strengthened through fitness – both mentally and physically. It is our mission to spread the awareness that cheerleaders need fitness.  We are dedicated to building a community of strong, powerful individuals who are a true inspiration to their team and leaders in their community. Together we are disrupting the traditional methods of fitness training and revolutionizing the way people think about cheerleading and their fitness needs! Are you the next cheerFIT Ambassador? Apply today.

Happy Workout Wednesday! Leave a comment and tell us, do you like strength or cardio training better?

Danielle

Danielle Wechsler is the fitness trainer for cheerleaders. She has combined her experience as an elite cheerleader and fitness expertise to create cheerFIT – a personal training service that connects cheerleaders to a cheer fitness trainer, online. Danielle understands your needs as a cheerleader and knows the exercises to reach your cheer goals. For more information about Danielle, fitness plans for cheerleaders, cheerFIT certifications for coaches, and weekly fit tips, visit www.fitnessforcheerleaders.com.