Stay Home But Exercise

Henry LamPresident of HKADMS & Registered Physiotherapist (HK)

Translation: Stacey Yeung - Dance Science Researcher

 21 April 2020

Dancers need skills and fitness to support their high physical demands. During the outbreak of Coronavirus disease (COVID-19), dance enthusiasts may not be able to go out and dance, teach or perform as usual. However, you may be able to keep your exercise program at home. “Use it or lose it”, the principle means that muscle strength and endurance will only respond to physical stimuli. Cardiorespiratory function (e.g. stroke volume of the heart) will increase with training.

Research showed that following a short detraining period of 4-6 weeks, the neuromuscular fitness and quality of life score would return to the pre-training level. For the elite athletes, detraining for 4 weeks would reduce the cardiorespiratory capacity during exercise, including declined VO2 max, decreased stroke volume and reduced cardiac output. Further, the metabolism function of detrained athletes would be significantly reduced in only 10 days after the termination of regular training.

Given the above, we recommend you set your 7-day comprehensive exercise program to maintain/ train your aerobic capacity, muscle strength, and flexibility. Today, we recommend our Day 1 program. Please remember to keep a good posture and pace during workout, please adjust the exercise intensity, duration, repetitions, and joint range of motion accordingly. If discomfort persists, please consult your physiotherapists or physicians.

Day 1 program

  • Warm-Up  

  • Lunge 

  • Jumping Jacks 

  • Plank 

  • Plank crossover left 

  • Plank crossover right

  • Push up 

  • Crunch 

  • Rolling up 

  • Cooldown and stretching 

Each set x 30 sec  

10-sec rest in between each set  

Level 1: 2-3 sets/ exercise  

Level 2: 4-5 sets/ exercise 

Level 3: 6-8 sets/ exercise  


30-sec rest in between exercise


作者:林漢威先生 - 香港舞蹈醫學與科學學會主席、香港註冊物理治療師

中文翻譯:楊子慧 - 舞蹈科學研究員







  • 熱身

  • 弓箭步

  • 開合跳

  • 平板支撐

  • 左側平板支撐

  • 右側平板支撐

  • 俯臥撐

  • 捲腹

  • 捲身起坐

  • 緩和運動及伸展


每組x 30秒


1 級:2 - 3 組/節

2 級:4 - 5 組/節

3 級:6 - 8 組/節



  1. Bocalini, D.S., Serra, A.J., Rica, R.L. and Santos, L.D., 2010. Repercussions of training and detraining by water-based exercise on functional fitness and quality of life: a short-term follow-up in healthy older women. Clinics, 65(12), pp.1305-1309.

  2. MUJIKA, I. and PADILLA, S., 2001. Cardiorespiratory and metabolic characteristics of detraining in humans. Medicine & Science in Sports & Exercise, 33(3), pp.413-421.

  3. Smorawinski, J., Nazar, K., Kaciuba-Uscilko, H., Kaminska, E., Cybulski, G., Kodrzycka, A., Bicz, B. and Greenleaf, J.E., 2001. Effects of 3-day bed rest on physiological responses to graded exercise in athletes and sedentary men. Journal of Applied Physiology, 91(1), pp.249-257.

  4. Wisdom, K.M., Delp, S.L. and Kuhl, E., 2015. Use it or lose it: multiscale skeletal muscle adaptation to mechanical stimuli. Biomechanics and modeling in mechanobiology, 14(2), pp.195-215.

Disclaimer Statement:

This article was accomplished by the author in his/her personal capacity. The opinions expressed in this article do not reflect the view of the official statement of CUHK and HKADMS. It is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with an appropriate professional for specific advice related to your situation.

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