Lifting weights can help strengthen your muscles. You can dance for longer, or make moves you think you can’t. You can lift standard weights, such as bicep curls or leg squats, but only do six or eight movements with heavier weights than usual. Heavier weights (even with less exercise) will help strengthen your body without adding muscle mass. Get more tips on themoderndancer.com/swing-dancing-shoes/.
If you want to practice dancing, especially the energy-consuming swing, here are some other things you need to do:
Eat fruits and vegetables. Your body needs vitamins and minerals to function normally, so eat your fruits and vegetables every day.
Know the right food ingredients ratio. If you dance continuously, you should make half of your calories from carbs. While the other half comes from about 35% fat and 15% protein. Carbohydrates will energize your muscles to dance and give your body energy. In an energy-consuming dance, your muscles are tired and the fibers are damaged, and this can be overcome by protein.
Avoid simple carbohydrates. Replace bread and sugar with whole grains and fruit as a source of carbohydrates.
Get enough body fluids. You must replace the fluids that are lost from your body. Apart from that, dehydration can also weaken your body. Strive to drink 8 glasses of water (240 ml) per day. When performing an energy-consuming dance, you should drink about 4 glasses of water every hour, to help replenish lost fluids.
To build your body, try doing exercises that can increase your muscle strength and stamina. For example, swimming that is good for the whole body can also increase flexibility. Swimming can also reduce stress on your joints. The backstroke is especially great for relaxing your upper body.
Choose fish or chicken as your protein source, because the saturated fat content is lower than red meat. You can also increase your intake of protein from plants, such as nuts.