Some of us come to aerial with a background in dance, gymnastics, or weight training. However, many of us come with no movement background at all. Whichever group you belong to, you might not be aware of the strain aerial can put on your body and what you can do to protect it.
Hydration may seem the simplest tip and something many of us think we are getting enough of, but when you start aerial training you will want to make sure you are getting an adequate amount of water. Water will help our muscles heal after use. But you shouldn’t only watch your water intake AFTER an aerial class or open studio. Drinking plenty of water the day of and the day before can help you resist fatigue during your practice and reduce the risk of injury.
Aerial training is not only a type of strength training. We are often asking our bodies to perform at or near our end range of flexibility as well. Proper hydration will help to protect our muscles and tissue when stretching and working at the end ranges of motion.
Depending on your diet, you could also benefit from electrolyte supplements. Replenishing those minerals lost during an aerial session can help with recovery. Everybody is different and every body needs different amounts of electrolytes, so figure out what makes you feel your best. Depending on medical conditions or medications, you may want to consult with your doctor before adding any new supplements.
Sleep is another important recovery tool that many people know about. But did you know that a lack of sleep can decrease your spin tolerance and lead to nausea? Along with spinning, not getting enough sleep can increase your muscle fatigue and your risk of injury.
Another important tool is cooling down and stretching after training. Aside from allowing your heart rate to slowly return to normal, gentle stretching can help to relieve muscle stiffness later on. Additionally, if you are working on increasing your flexibility, stretching when your body is warm at the end of your practice is safer on your muscles and other tissues. Flexibility training of any kind should only be done when you have warmed up. Training your splits when your muscles are cold can lead to injury. Likewise, if you like to foam roll or use a peanut, this is also better to do on warmed muscles as opposed to cold.
Lastly, increasing your food intake may be necessary after starting aerial training. Again, everyone is different and what each of us need may not be the same. We are not giving advice on what your dietary intake should be, but if you are finding you are fatigued, consistently dealing with extreme muscle soreness, or can’t seem to condition yourself out of feeling nauseous, you might want to experiment with your food intake before and after your training. Just like with water, what you consume directly before and after training is not the only important metric to look at. What you eat the day before and after could impact how your body feels.
While it might feel overwhelming at first as you try to figure out what is affecting your aerial practice, it can be exciting to learn about your body and what it needs to feel its best. Also remember that other factors, such as health conditions and hormones can affect your body’s ability to perform. Be kind to it and take time out of the air when you need to. Your body will thank you and your apparatus will be there when you return.