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ready to try pole dancing fitness?

Pole dancing fitness offers benefits to your body that are hard to pass up. This fitness craze has spread quickly and you can see why when you see ladies' before-and-after photos.

It is not only a fun and exciting way to work out; not only can it be an exhilarating and empowering experience; it offers benefits to your health and physique that are unsurpassed

benefits from pole dancing fitness

  • Increased muscle definition
  • Increase in flexibility
  • Total use of muscles
  • Lowering of risks of osteoporosis because of the nature of body weight exercises
  • Fat loss
  • Increase in muscular endurance 
  • Increase in self-confidence
  • Easy and fun workout to 'stick' to
  • The challenges and 'getting to the next level' are there
  • Emotional benefits from the dance style

And these are just SOME of the benefits. Some claim that pole dance has changed their lives, their relationships, their careers...and it can!

Where to try pole dancing fitness

how to use pole dancing for fitness

A good workout or session/class should include:

  • A thorough warm up
  • Stretching on and off the pole
  • Instruction on new moves such as spins, climbing, holds, poses or other tricks 
  • Instruction according to your level. Example: don't start learning spins until you learn how to hold your body weight on the pole! Don't start learning to invert until you can tuck yourself in position to go upside down (core strength!)
  • Strength building exercises. Although the moves on the pole are so fun, don't ever leave out your body weight exercises or weight training. Your class should include ab/core work as well as leg exercises such as lunges, squats, planks, et cetera.
  • Stretching and cool down. This is the perfect time to work on deeper flexibility such as splits training, AFTER you are very, very warm and your muscles have a much better chance of stretching further. My deepest stretches always come after a good run for me:)

what about cardio?

Pole work is mainly strength training but you can also have a good cardio session, depending on how it is arranged. Again, Susan Peach of pole-dancing-for-fitness is the only creator of a pole cardio workout that I have found. 

Other suggestions to get your cardio workout in:

  • Run or walk-run on your days in between classes
  • Swimming is a great non-impact cardio exercise
  • Bicycling, stationary or outdoors is another great way to get your legs stronger AND get a fat-burning workout
  • If you go to the gym, take a Zumba class
  • If you are working out at home, try a cardio fitness DVD like Jillian Michaels 
  • Check out my FREE download of "Cross Training for Pole Dancers" eBook that you can download here
Check out Susan's Complete Pole Workout DVD Series including stretching, cardio and strength building exercises!

Susan is very thorough about showing you LOTS of functional strength building moves and exercises that are designed to get you up and flying on the pole faster.

Instead of just showing you how the advanced inverts and tricks work, she starts you safely learning from the ground up, literally, and by safely I mean no injuries and muscles pops, pulls and tears and frustration from trying to learn something your body isn't ready for yet. 


Although pole dance is a way to workout, it is also a form of dance and a great way to meet other women like yourself who are also on a journey to get fitter, have fun and to take on new challenges. 

Even if you can't find a local studio or the nearest one is too far away, you can join an online pole forum and make lots of good friends to chat with, share videos, photos and experiences with as well as get valuable feedback from your training sessions and work. 

Pole Dancing Fitness > How to Pole Dance




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