{"id":186,"date":"2016-01-29T11:32:24","date_gmt":"2016-01-29T11:32:24","guid":{"rendered":"http:\/\/blog.xpanded.com\/?p=186"},"modified":"2019-04-25T15:25:13","modified_gmt":"2019-04-25T15:25:13","slug":"get-your-body-pole-fit","status":"publish","type":"post","link":"http:\/\/blog.xpanded.com\/index.php\/2016\/01\/29\/get-your-body-pole-fit\/","title":{"rendered":"Get your body pole fit"},"content":{"rendered":"

Featured image: Stock Photo. Posed by model<\/em><\/strong><\/p>\n

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To shatter a very popular misconception; pole dancers are not strippers. Stripper may indeed be pole dancers, but the reverse does not apply. Pole dance is however extremely good for improving on your cardio, agility, flexibility and muscle toning capabilities. It\u2019s not all about the fat burning either; due to the nature of the sport, you are likely to meet a range of new faces too! So, to start, let\u2019s talk numbers\u2026<\/p>\n

Burning calories<\/h3>\n

As stated on livestrong.com, \u2018Body weight is a major variable in calorie burn. The more someone weighs, the more effort every activity requires. A 120-pound person in a pole dance class would burn only 320 calories. A 180-pound woman would burn 485 calories in the same class.\u2019<\/p>\n

Building Muscle<\/h3>\n

Healthy muscles can be achieved through improving upon their strength, stability and flexibility. Your instructor will prepare a sequence of exercises for an effective warm up and warm down before you begin exercise using the pole. A mixture of cardio, stretches and stability exercises will be incorporated to ensure that your body is fully prepared for movements using the pole. Partner work is often encouraged so that dancers can \u2018spot\u2019 and support each other through such stretches. Such exercises combined with actual pole dancing movements will aid in building and strengthening the connective tissue between bones, reducing the likelihood of joint pain and conditions such as osteoporosis.<\/p>\n

Flex Class<\/h3>\n

Instructors will often offer flex classes for dancers who want to improve upon their flexibility and overall general fitness. Exercises are designed to target muscles used in pole that may be overlooked during regular gym work. For example, wrist strength and flexibility is important owing to the extent they are used in supportive moves. Through building on wrist and hand strength, the likelihood of experiencing conditions such as carpel tunnel syndrome are significantly reduced. Pole dance often uses parts of the body that are not overly engaged during everyday activities. The tops of your feet, your armpits and inner thigh are frequently used for gripping the pole. Although there are fewer exercises for such areas, through pole, your skin will toughen up too. As your strength improves and you can begin to increase the amount you use your pole for exercise, your heart, like your body will become more athletic too, which promotes good blood flow to your muscles and around the rest of your body.<\/p>\n

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Stock Photo. Posed by model<\/figcaption><\/figure>\n

Did you know?<\/h3>\n

You should not moisturise 24 hours prior to pole dancing: This is due to the oils posing a potential risk: the pole may become slippery, reducing your grip and increasing the chance of an accident or injury.
\nPoles are collapsible: There are many varieties of pole; static, spinning, fixed and stage poles. They come in different heights, with different fixtures and widths (mm).
\nYou can clean a pole with vodka or window cleaner: These solutions are good for removing grease and dirt from the surface of the pole. Excess grease can render the pole slippery and dangerous to use.<\/p>\n

The Myth Buster<\/h3>\n

Only ladies pole dance:<\/h5>\n

False.<\/strong> Some of the most successful and talented pole dancers are actually men.\u00a0 As noted in the Mail, \u2018The 2015 World Championships, hosted in Beijing hosted performances from 50 competitors; more than a dozen of which were male.\u2019 Sportsmen and women are quickly coming to realise the benefits the discipline can have on your overall fitness. The sport is ideal for those who want to work on their core, upper body strength, flexibility and agility.<\/p>\n

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Stock Photo. Posed by model<\/figcaption><\/figure>\n
You have to wear heels:<\/h5>\n

False.<\/strong> Training usually requires bare feet, allowing better grip and ability to climb the pole. There are plenty of male and female pole dancers who don\u2019t like to wear heels.<\/p>\n

If you\u2019re a pole dancer, you must be \/ want to be a stripper:<\/h5>\n

False.<\/strong> As clarified earlier; these are two separate disciplines. As stated in the Telegraph, \u2018the World Pole Sports Championships have been set up with a specific aim in mind: to change the perception of pole-dancing \u2013 or, as the organisers prefer it to be known, \u201cpole sports\u201d or just \u201cpole\u201d \u2013 and eventually to see it become an Olympic discipline.\u2019<\/p>\n

You have to be young to pole dance:<\/h5>\n

False.<\/strong> According to the Huffington Post, currently, the U.K\u2019s oldest know pole dancer is \u2018Cecylia Metcalfe at 65 year old.\u2019 Outside of the UK, there are older participants still with Asia One reporting on \u2018Dai Dali, a Chinese pole dancer who may be the world\u2019s oldest at 70 year old.\u2019<\/p>\n

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Why not?<\/h3>\n
\u2018I\u2019ve not got a lot of confidence \/ I don\u2019t think I\u2019m brave enough\u2019<\/h5>\n

Contrary to the confident stripper stereotype, most pole dancers started this way. The best way to combat such anxieties is to try a session and leave the nagging voice telling you that you are not good enough or flexible enough at the door. Most feel an intense liberation when they discover what their body is actually capable of. Safety is a key consideration for instructors. Exercise mats specially designed for poles are provided and there will be someone to help support you through moves.<\/p>\n

I have a chronic \/ existing injury<\/h5>\n

It is important that you flag up any existing injuries with your instructor. This way, they can assess which movements are suited to you and if you can indeed still partake in the sport.<\/p>\n

\u2018I don\u2019t have a washboard stomach \/ I don\u2019t like my wobbly bits! \/ I\u2019m not that attractive\u2019<\/h5>\n

People of all shapes and sizes attend pole dance classes. Young, old, pear-shape, hour-glass, tall, short\u2026it does not matter. No-one is there to judge you. As you progress, your confidence will likely soar.<\/p>\n

What if everyone there is better than I am?<\/h5>\n

Most new pole dancers are nervous and voice this fear. The vision of a skinny stripper laughing at their futile attempts is far from the actual truth. Other dancers will often help to \u2018spot\u2019 you, guide you and encourage you through new movements. Almost every new movement requires some form of aid from another dancer; and they themselves were once in your position. In fact, they still are, just further along the line in their capability in performing certain moves. Even experience pole dancers require people to spot them and need encouragement to perform new moves.<\/p>\n

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Pole dances FAQs<\/h3>\n

How expensive is pole?<\/h5>\n

You can expect to pay between \u00a310 and \u00a316 for a session and between \u00a360 – \u00a3160 for a course of 10 lessons depending on where the studio is located and the type of lesson.<\/p>\n

What should I wear?<\/h5>\n

Shorts and a gym top are recommended. The reason dancers opt for shorts to train in is owing to the need for skin contact to grip the pole. You should not bring heels to training; heels can damage the pole mats and training is often done barefoot. It is also advisable that girls wear a non-wired, supportive bra.<\/p>\n

Will the pole spin?<\/h5>\n

There are poles that have a spinning option, but you will begin on a static pole. In time, you may progress to the spinning option. When you do, this will again be under the supervision of an instructor.<\/p>\n

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Featured image: Stock Photo. Posed by model   To shatter a very popular misconception; pole dancers are not strippers. Stripper may indeed be pole dancers, but the reverse does not apply. Pole dance is however extremely good for improving on your cardio, agility, flexibility and muscle toning capabilities. It\u2019s not all about the fat burning […]<\/p>\n","protected":false},"author":3,"featured_media":200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"sfsi_plus_gutenberg_text_before_share":"","sfsi_plus_gutenberg_show_text_before_share":"","sfsi_plus_gutenberg_icon_type":"","sfsi_plus_gutenberg_icon_alignemt":"","sfsi_plus_gutenburg_max_per_row":"","footnotes":""},"categories":[368],"tags":[],"class_list":["post-186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trending"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t