Pole Dancing is not just one of those activities that target your entire body, but it’s also good for the mind and soul. Since it’s becoming more mainstream, looking at its benefits, it turns out pole is a versatile piece of fitness equipment.
According to Pole Motion, Pole Fitness is an extension of pole dancing that uses the pole to its maximum potential as a versatile piece of fitness equipment. It works the whole body, improving muscle tone, flexibility, coordination, posture as well as upper body and core strength.
Gym no more because this exercise is similar to exercises you might do there. But you need extra strength because in aqua fitness you’ll be using your own body weight for resistance.
You just need one pole and you can now workout from chin-ups to crunches to work your arms and abs. Climbing to swan holds for your legs and bums.
A lot of people underestimate the many fantastic benefits of pole dancing. There’s a lot of positive effects on the mind and body when you are practicing pole dance frequently and we want to share wth you a few enticing reasons to get into the world of pole.
You will burn a lot of calories
Tammy Morris, Tantra Fitness Founder, shared that, “during a typical pole dancing lesson, a beginner can expect to burn between 290 and 400 calories an hour, while an advanced pole student could burn up to 700 calories (depending on the class)!”
Your confidence will grow
Your skills on the pole will transition into real life and you will be able to move more gracefully. From all of the pole dancing you are doing, your posture will improve and you will walk a little taller.
It doesn’t feel like exercise
Pole dancing is so much fun that it’s easy to forget that you are working out. A lot of pole dancers find this the best way to break a sweat and get their workouts into their schedule.
It’s good for your heart
Pole dancing is as good for your heart as any form of moderate-to-intense aerobic training, and since all the muscles are being engaged at some point, regular exercise promotes blood flow. This is particularly important for women who live a sedentary lifestyle and spend hours sitting in a chair.
Pole Works Every Muscle in the Body, Especially the Upper Body
From a physical fitness perspective, any activity that works the entire body is always good. Common activities like running and spin only work the lower half, moreover most gym classes tend to be lower body dominant as well.
Pole however, requires total physical strength from head to toe. The demands it places on all the muscles of the body lead to much stronger training outcomes in the long term. The most effective physical activities are the ones that work as many muscles as possible, while also requiring high levels of physical strength and Pole fulfills both of these criteria very well.
Pole is Always Changing & Evolving
One of the most common complaints about conventional forms of exercise is how boring they can be, especially with regard to cardio. Even lifting weights can become very routine once you learn how to do it properly.
With Pole you a constant variety of spins, climbs, inversions, movements, flows, sequences and skills to learn, manipulate and practice. The Poling Community consistently brings new twists, tricks and variations to our ever evolving art and sport. Simply put, it never gets boring and most have a blast doing it.
Pole Requires A Lot of Relative Physical Strength
Relative to what most women do for fitness, Pole is unique in that becoming skilled at it requires an immense amount of upper body strength.
Pole is comparable to Gymnastics in the level of strength it can build; like Gymnastics, over time Pole can build tremendous muscle throughout the entire body.
Pole can not be singularly replicated through any other form of exercise and will provide you with unparalleled tone and total body strength.
Pole Requires Practice, Lots and Lots of Practice
Every movement, inversion, sequence and flow must be done over and over again before it looks smooth and polished. That effortless look we all strive for and the audience marvels over takes time to cultivate and can always grow.
Everyone who has Poled, or ever will, has gotten frustrated, stuck, in a rut, or just plain pissed at a particular trick or movement that just doesn’t work at the moment. It is the constant repetition of tricks and flows that will build the patience and mind set needed for Pole.
You will eventually get that nemesis, and when you do it is always the most exciting moment. Pole fuses the practice a disciplined sport requires, with the consistent growth and evolution art needs to thrive. For those who choose this path, a dedicated and open mentality is needed.
Check out more about this topic at Boxing Bayside
Pole Requires Patience
Those tricks, those amazing tricks… Yea, they’re super hard and require an all around level of strength that catches people by surprise. No one is immediately good upon walking into Pole class.
Pole is a movement art form and like all other art forms, it takes time to get ‘good’ at it, and honestly this is one of the qualities I love most about Pole. Aside from the physical benefits, it teaches people patience, to slow down and realize it’s not about how fast you get to the end, but how you got there.
Instant results are not real and you must invest quality time into your endeavors to be successful.
Improves your flexibility and mobility
One key aspect of pole dancing is flexibility and mobility. Especially when you start moving into intermediate and advanced pole dance moves, you’ll want and need more flexibility to ace your goals. You’ll gain a lot just by moving your body in new ways, but it also pushes you to dedicate time to your flexibility practice.
Furthermore, even regularly using your body in ways that you might not in your daily routine will help you develop better mobility of your shoulders, hips, and back. Better flexibility and mobility means your body will tolerate more before it becomes injured.
Helps you develop better balance
One excellent thing dance does is it teaches your body how to act and react to new movements that are outside of your typical range. You’ll find that you have a better sense of balance after you begin pole dancing, you have better body awareness, and it even helps you develop your coordination and rhythm.
Helps you fall asleep easier (and sleep better)
Working out helps relieve stress and removes excess energy that you may have pent up. If you pole dance after work or school, it’s a perfect way to start winding down for the day. Because of the feel-good hormones pole dancing (and working out in general) helps release, you’ll find more satisfaction in your daily routine, which makes it easier to fall asleep, versus a troubled sleep right after a bad day at work.
More powerful grip strenght
When you’re six feet in the air, hanging onto a metal pole with the power of your bare skin to hold you up, you’d better believe you’ll develop better grip strength.
In addition to building the muscle necessary to get up that high in the first place, you have to hold on the entire time – maybe you’re at the point where you are aerial inverting, and if so, congratulations on getting the core and grip strength to do so!
Aqua Pole Fitness
According to Acqua Pole, the US user enthusiasm for pool exercise equipment and the spread of new aquatic disciplines in fitness centres across America has grown in proportion to the awareness of the benefits that exercising in the water has to offer for all of us.
From young people to seniors, lean to plus sizes, athletic to sedentary people. For those who know how to swim and also to those who are not able.
Whether it is in the form of aqua aerobics, water walking or even pole dancing and kickboxing in the water, the Aquatic pole dancing has never been more popular. Training in water with Aqua Pole Fitness is fundamental.
Five Swimtastic Tips for Getting the Most out of Aqua Fitness
Obviously, you have to breathe properly. But the problem is, some so many people don’t breath properly in the pool. Of course, take into account of getting plenty of sleep. At least 8 hours of sleep to make sure you’re in perfect condition while working out.
Keep yourself hydrated. Don’t forget to drink plenty of water before and after your session. Sometimes, we should set aside the famous phrase ‘But first, coffee’.
For this exercise, no caffeine is allowed. If you don’t want to pee every single time, then don’t drink one 2 hours before and after your workout. Remember, black coffee and tea are diuretics.
Lastly, look after your skin and hair by showering before and after your sessions.
Check out more about this topic at Boxing Bayside
This workout can definitely decrease your stress level. It can also recover the toning lost thanks to water fitness and reducing the risk of heart attacks. Unlike the other workouts, this one is less risky for our joints. Fitness activities in water allow us to train without dangerous stress on the joints and to decrease the adverse effects of weight on our body.
In other words, working out in water by doing aqua pole dancing is less risky from an articulate point of view; but not to be underestimated, it is also very effective for the muscles! Aqua Pole Fitness is a serious workout for the muscles!
This exercise can also help to lose weight. In an hour’s class, you will burn around 300 calories. The big plus is you will build tone and muscle in your arms and legs and strengthen flabby areas such as your bottom and upper arms, which can be hard to target at the gym. It also improves balance, coordination and agility and core strength.
Benefits of pole fitness for men
Benefits of pole fitness for men : Pole dance and fitness are becoming more mainstream and socially acceptable as a form of fitness. You may have read or seen about how it can empower women, but nobody really talks about how it can benefit men.
- It’s an all body workout
You may look at pole dance and fitness and wonder why any man would want to spin prettily around a pole. But it is so much more than that. From your very first lesson you are lifting your entire body weight with your arms, the entire lesson. You won’t notice the energy expended though because you’ll be having fun.
- You’ll get stronger
This is just a by-product of pole fitness. Sure some people train with weights to increase their strength faster, but mostly, it’ll happen on its own. If you are consistently lifting your own body weight you get stronger. Like with any type of callisthenic exercise. Except in pole, the strength gain isn’t the focus of the exercise, just a resulting happy accident.
- You will lose weight and gain muscle
Okay, so that’s a bit of a blanket statement. You may initially gain weight as you gain muscle and then lose inches. The result is still a trimmer more defined muscular version of your former self.
- Your flexibility will increase
Most of my male students started off about as bendy as a brick. They moaned about stretching after class, even though they understood it’s important for ‘resetting’ your muscles and for staving off DOMS. Suggest they sit in a straddle on the floor and bend forward, and you’d get legs poised at a 45 degree angle to each other, and the most they could bend forward was an upright sit. That’s not good guys. It’s not good for your hips, for your backs, or for future mobility.
Lack of flexibility will do weird things to your body, particularly if you spend most of your days sitting in an office. None of my male students can do the splits, it’s not something they aspire to, nor train for. However, they have now all got increased range of motion in their shoulders, backs, hips, and legs. Which will be of benefit to their future health and well-being.
- You will (by default) gain a better understanding of women
Pole classes are still primarily a female dominated environment. You’d think we might get shy, since we dance in very little (we need maximum skin bared for safety reasons). However, due to the nature of the classes, you end up getting very up close and personal with other class members. Soon you’ll be privy to all types of things that normally aren’t shared with men on the whole. Sometimes you may feel uncomfortable as a man while surrounded by women talking about their menstrual cycles, mood swings, idiotic things their partners have said etc. If you are wise, you will take it all on board. Who knows it might even make you more successful in your relationships as it may prevent a thoughtless response on your part.
- It’ll open your eyes to other forms of fitness
As much as I love Pole dance and fitness, it opened my eyes to many other skills that build strength in a similar way. These come under the umbrella of Circus arts, and include Aerial Silks, Aerial Hoop (Lyra), Gymnastic rings, Ropes, and Trapeze. And men have a natural strength (I call it the testosterone advantage) that means you’ll be able to get fairly good on these apparatus fairly quickly.
- Pull Ups will become easy
I am talking about full pull ups with a full straight arm hang with a wide grip, getting your whole face about the horizontal bar, not the cross fit style pull ups where your arms aren’t fully straight in the lowered position.
To be fair, I had never tried to do a pull up, or a chin up until a couple of years ago. I had already been pole dancing for 6 years at that point, and I didn’t get why people found them hard. I had seen an article on SAS training and how they had to do 20 pull ups, and how they were reducing it to 10 for women or some such rubbish. It became a social media ‘thing’ where pole dancers around the world would post videos of themselves banging out 20 pull ups like they were nothing.
That could be you, because let’s face it, when you can suspend your body horizontally in a plank, just from your arm grip on a vertical pole, then pull ups will seem easy. I still have to swing my legs to get into a full muscle up, but the guys in my class don’t. Darn that testosterone advantage.
Check out more about this topic at Boxing Bayside
If you are looking for a more long term way of keeping healthy, but you hate going to the gym then pole dancing is a dynamic sport that challenges all parts of your body in a lesser space of time.