Charles Esther
Touring as a pop star demands incredible cardiovascular endurance.
Jasmine “JB” Badie is a choreographer and creative director who trains stars like Beyoncé and Sabrina Carpenter to sing and dance simultaneously during performances.
She emphasizes that cardio fitness is a major part of their preparation to ensure the show is outstanding.
The Challenge of Singing While Dancing
Have you ever wondered how performers like Beyoncé can sing for hours on stage while dancing energetically?
They are not superhuman but have developed impressive cardiovascular fitness through rigorous training.
Jasmine Badie works closely with these artists to build the stamina necessary for such demanding performances.
Daily Workouts, Rehearsals, and Stretching
Badie designs a routine where her clients wake early, eat breakfast, and complete a morning workout.
This is followed by 30 to 45 minutes of stretching to increase flexibility and prevent injury.
Her workouts vary throughout the week, combining Pilates for core strength, barre classes for posture, and hiking or jogging to improve breath control.
Importance of Breath Control
Running on hills and doing interval training help singers control their breathing.
This skill is essential to hold long notes, maintain pitch, and reduce breath noise during singing.
Badie explains that varied running intervals help performers feel where their breath is steady or lacking.
All-Day Rehearsals to Prepare for Performance
After morning workouts, clients rehearse for hours, practicing dance routines, cues, and stage movements.
These rehearsals ensure that every element of the performance runs smoothly and consistently.
Why Zone 2 Training Matters
Even if you’re not a performer, improving your aerobic fitness is beneficial.
Zone 2 training means exercising at 60-70% of your maximum heart rate, where your body mainly burns fat and muscles efficiently use oxygen.
Training in this zone improves endurance, mood, and sleep quality.
It also delays fatigue by allowing the body to rely less on stored carbohydrates.
Cellular Benefits of Zone 2 Training
Zone 2 workouts increase mitochondria in muscle cells, boosting energy production and athletic performance.
More mitochondria improve insulin sensitivity and heart health, as explained by sports medicine expert Dr. Morgan Busko.
Practicing Singing During Cardio Exercises
Badie requires her clients to practice singing and speaking during cardio workouts.
For example, jumping rope intervals with breaks to rehearse audience call-outs simulate real show conditions.
Running on a treadmill while singing and reciting scripts helps singers notice their breathing patterns under strain.
Simulating Performance Demands
As clients improve fitness, breaks between cardio sets shorten, and they rehearse wardrobe changes.
This comprehensive approach trains performers to handle all aspects of touring and live shows.
Conclusion
Pop stars’ ability to sing and dance for long shows comes from disciplined cardio training, rehearsals, and breath control exercises.
Anyone can benefit from these fitness principles to improve endurance and overall health.
Following a structured plan like Jasmine Badie’s can help you build stamina for any demanding physical activity.
