On the latest tour The Eras with 52 shows around the world world, Taylor Swift impressed the audience when she performed continuously for three hours on stage. 44 hits from 10 albums were recreated vividly, causing fans to question the singer’s health care, eating and exercise habits.

Practice intense exercises on and off stage

Theo Marie Claire, dance training is the secret weapon that helps Taylor Swift maintain the endurance to perform for hours on the Era Tour. Her dance classes often combine dance, Pilates, and functional strength training (cardio, HIIT, and lots of high-intensity interval training).

The singer also set up a 20-minute full-body workout, including movements such as push-ups, bends, planks, jumps and jumping lunges (step forward, knee bend and jump).

Sharing with WebMD health magazine, the singer said she also likes to run. “This habit is so good, I can consider it anywhere as a gym. I like to explore the running routes where I go on tour,” she said.

According to Jill Charton, Taylor’s personal trainer, the combination of cardiovascular exercises and daily routine helps the singer improve her breathing and endurance. This also increases vocal control and reduces stress.

Coach Charton suggests walking uphill, doing yoga, or pilates while maintaining your breath. A simple way for beginners is to inhale through the nose for 4 counts, hold the breath for a while and then exhale through the mouth for 4 counts, then repeat these movements several times, gradually increasing to 7 counts.

According to Stephanie Thomas, certified personal trainer, Taylor is doing exactly what her doctor or fitness guru asks with her dancing and running cardio.

“Cardiovascular endurance is the key to a high-quality and long-lasting performance. So a combination of high-intensity interval training (HIIT) and steady-state cardio like jogging, cycling or swimming can improve endurance,” explains Thomas.

Simple, not extreme eating habits

Hollywood is full of stars advertising fast, fast, and extreme diets. However, Taylor Swift is not part of that. The owner of the hit Blank Space adheres to a balanced diet, healthy menu during the week, and has cheat days (eat as you like) on the weekends.

“I try to keep the diet light, simple, but not too pompous or extreme. I don’t like creating too many unnecessary rules. I know what’s good for me,” Taylor said.

The singer limits sugary drinks, eats a lot of salads and yogurts from Monday to Friday, but prefers to eat burgers, fries, ice cream or cookies on weekends.

Dr Erica Baty, registered dietitian, says people should prioritize balanced meals that provide adequate protein, carbohydrates, fats and calories.

Because of performing in the evening, Taylor has a habit of eating a few hours before going on stage. Then, to maintain energy, the female singer ate a quick, easy snack with easy-to-digest foods backstage.

Like athletes before the game, Taylor often eats a hearty dinner, with more healthy fats than carbohydrates. After the show, the singer may need higher-calorie items to recover.

“Carbohydrates are essential, they provide energy for the body. Taylor also needs complex carbs like whole grains, fruits and vegetables because she has to dance and move around a lot on stage,” says Dr.

Protein sources such as lean meat, fish, poultry, eggs, and beans are also important, helping to restore muscle and prevent muscle breakdown. Taylor needs healthy fats, found in nuts and avocados, to maintain energy, aid in hormone production, and absorb nutrients.

Always carry a water bottle with you

In the interview with Bon appetite In 2012, Taylor revealed she has a lot of water in her dressing room and usually drinks about 10 bottles a day.

“I drink so much water that my friends call me an alien,” she said.

The singer never leaves the house without carrying a water bottle with her and stocking up on several bottles in her car. According to experts, each person should drink about 2,7 liters of fluid per day. When the body is well hydrated, the cardiovascular, digestive and immune systems work more efficiently.

Dr. Juliana Tamayo, clinical nutritionist, said that to meet the physical needs of a tour, Taylor must drink at least 1,7 liters of water a day. After the shows, electrolyte-rich drinks are also a way for the female singer to replenish lost fluids.

Taylor Swift was born in 1989, started singing professionally at the age of 15. She is considered one of the most successful artists over the past decade, selling 50 million albums and 150 million singles worldwide. During her career, Taylor won 10 Grammy Awards, 29 AMA Awards (breaking Michael Jackson’s record). In 2019, the AMA organizers honored her as the Artist of the decade 2010. The singer was awarded the Global Icon award at the Brit Awards 2021.