The Hidden Dangers in Rushing Your Aerial Fitness Journey: Lessons from an Aerial Coach

There's something I've been noticing a lot more in the aerial fitness world lately: accidents and inuries. And not just a few here and there. This year, as an aerial coach, I've seen more accident reports and students having to take time off due to injuries way more than ever before in my entire teaching career. It's got me thinking. A lot of these accidents seem to be happening because folks are trying to rush through or overdo their training. I get it, we all want to be amazing at what we do, and we want it now. But in our eagerness to climb higher and perform more advanced moves, we might be missing out on some basics.

It's essential, especially for those new to aerial arts—be it aerial hoop, aerial silks, trapeze, or any circus skill—to recognize the importance of three critical aspects: patience, rest, and foundational work. Today, I’ll share the insights I've gleaned from my years of teaching and observing aerial classes.

1. Patience: Honor Your Unique Aerial Journey

Every aerialist has their own distinctive tale to tell. Your journey in the world of aerial fitness is as individual as your fingerprint. Often, beginners observe advanced students and wonder why they can't progress at the same speed. It's important to understand that many factors influence one's learning curve, including past experiences.

Background Matters: Your history with physical activities or sports plays a significant role in your aerial journey. For instance, if you've dabbled in gymnastics or dance as a child, you might find certain aspects of aerial arts more intuitive. These disciplines, much like aerial arts, emphasize flexibility, balance, and strength. Moreover, they train individuals in spatial awareness, body control, and rhythm. Having this background often provides a head start in the aerial world, not because of innate talent, but because of developed muscle memory and a refined kinesthetic sense. I have done gymnastics and circus for my entire childhood, and yet personally I feel it took me four whole years to feel back to an advance level. Granted I spent the first 2 mostly self-taught and without attending regular classes, but now as a teacher, I am a lot more aware of how much time gaining proficiency takes.

Fun Fact: Muscle memory isn't about your muscles "remembering" a skill. Instead, it's about the neural pathways that get established in the brain from repetitive training. Over time, these pathways become more efficient, allowing for quicker recall and execution of a particular movement or skill. So, when someone with a gymnastics background tries an aerial maneuver, their brain might recognize the movement pattern more quickly, thanks to these pre-established pathways.

However, it's crucial to remember that everyone's journey is unique. While some may have a head start, it doesn’t diminish the achievements or potential of those starting from scratch. The world of aerial arts is vast and diverse, and there's room for everyone to shine, irrespective of their background.

Pushing oneself prematurely, influenced by comparisons or impatience, can be risky. Every step in aerial fitness should be taken with awareness, respect for one's individual pace, and the understanding that mastery comes with time and consistent effort. Embrace your personal journey, celebrate your progress, and remember that the skies await everyone, regardless of how quickly or slowly they ascend.

2. Rest: Recovery for the Brain and Body

If you’ve ever felt the burn of exhaustion but pushed yourself to attend just one more aerial class, it’s time to reconsider. Rest isn’t solely about physical recovery; it’s also about mental rejuvenation.

The Lactate System: The lactate energy system, also known as the anaerobic lactic system, is one of the body's pathways for producing energy, particularly during high-intensity, short-duration activities. When exercise intensifies and lasts longer than just a few seconds, the body's immediate energy system (the ATP-PC system) starts to run out, and the lactate system kicks in.

During this process, glucose or glycogen is broken down into a substance called pyruvate through a process called glycolysis. When the activity's intensity is high, and there's not enough oxygen available for further breakdown, pyruvate is converted into lactate. This conversion allows energy production to continue for a short while, but it also leads to an accumulation of lactate in the muscles.

This buildup is associated with the "burn" feeling during intense exercise, and it can limit performance by decreasing muscle pH and interfering with the muscle's ability to contract. However, lactate can also be used as an energy source by the heart and can be converted back to glucose in the liver.

This energy system is crucial for filling the energy gap during intense physical activities lasting from around 30 seconds to about 2-3 minutes, after which the aerobic system starts to dominate. 

At the core of aerial fitness is the reliance on the lactate energy system. When you engage in intense, short-duration exercises like those in aerial arts, your body primarily uses this system to produce energy. As you push your muscles to their limits, lactic acid starts to accumulate.

Why is this important? Lactic acid build-up can compromise muscle function, leading to a decrease in strength and stamina. In the realm of aerial fitness, this isn’t just about muscle soreness. If your grip strength diminishes because of lactic acid, there’s a genuine risk of slipping or not securing a proper hold, leading to falls and injuries.

Apparatus Use and Breaks: There’s an allure to being in the air, to feeling the apparatus support and challenge you. However, constantly working on the apparatus without breaks is detrimental. Think about it this way: when you hit the gym, you don’t continuously lift weights without pause. You allow your muscles to recover between sets. Similarly, in aerial classes, it’s crucial to provide your body with intervals of rest.

So, how long should these breaks be? For advanced aerialists who have conditioned their bodies over time, a rest period of 1-2 minutes between sequences might suffice. However, for beginners, it's advisable to rest for 3-5 minutes. This not only helps in lactic acid dissipation but also allows the aerialist to mentally prepare for the next sequence, ensuring safety and effective performance.

Did you know? Resting adequately not only prevents the immediate risks associated with lactic acid build-up but also promotes long-term muscle health, ensuring that aerialists can continue practicing their art for years to come.

Rest, in essence, is a strategic pause. It’s a moment to honor your body, to allow the lactate energy system to reset, and to approach the apparatus with renewed vigor and clarity. Embracing the importance of rest is embracing a sustainable and safe aerial journey.

If you notice getting more and more tired, that you plateau, and that your grip strength is getting weaker, then it is time to call it in on a rest day.

3. Foundational Work: More Than Just Building Blocks

While it's true that foundational work sets the stage for mastering complex moves and sequences in aerial arts, it holds significance in many other aspects of the aerial journey as well.

Repetitive Flows and Safe Falls: As you repeatedly practice foundational flows, you're not just building muscle memory for those moves; you're also learning the invaluable skill of safe falling and catching. Just like a toddler learns to balance after several falls, an aerialist learns how to adjust, catch, and safely descend when things don't go as planned. These reflexes, honed over time, can be lifesaving. While the aim is never to fall, knowing how to do so safely is an essential skill every aerialist should possess.

Strength and Stamina Outside Aerial Classes: It's vital to remember that aerial fitness doesn't end when you step off the apparatus. Building strength and stamina outside of your aerial classes can significantly boost your performance and safety. Engaging in complementary exercises, such as resistance training, yoga, or even cardio workouts, can help enhance your aerial capabilities. These workouts strengthen your muscles, improve flexibility, and increase endurance, making it easier to handle the physical demands of aerial arts.

In conclusion, aerial fitness, like all great things in life, demands time, dedication, and respect for the process.

If you're serious about your aerial journey, find an experienced aerial coach, attend regular aerial classes, and remember the essence of patience, rest, and foundational work. Respect your journey, care for your body and mind, and the skies will open up for you in ways you've never imagined.

The Aerialist's Starter Toolkit

For those keen on maximizing their aerial potential outside the studio, my programme, the Aerialist's Starter Toolkit, is the perfect companion. It's meticulously designed to provide beginners with a comprehensive regimen that encompasses all elements of conditioning and flexibility essential for aerial arts. With guided coaching sessions, it ensures that you’re not just blindly working out, but you’re training with a purpose – to enhance your aerial journey.