Pole Fitness: Here’s how you can make pole dance a part of your exercise regime
Handle with care: As exotic as it may sound, pole dance or pole fitness, if learnt and practised correctly, can work wonders for your physical well-being.fitness Updated: Sep 28, 2017 18:38 IST
Want to add a little bit of dance, drama and pizzazz to your workout regime? Pole dance or pole fitness may be the thing for you. Recently, Bollywood actor Jacqueline Fernandez dabbled in the dance form to prep for a role and seemed smitten. In addition to offering a full body workout, pole dancing also adds an element of fun to your exercise regime. It is an excellent form of aerobic activity. It not only strengthens your upper body and core but also improves your flexibility. It burns a lot of calories too. It also helps in coordination and balance. Here, fitness expert Vicky Tulli and physiotherapist Dr Minakshi Fullara decode the art of pole dancing:
HOW IT WORKS
Pole dancing taxes the muscles in the entire body and you are always moving – making it a great isometric and cardiovascular exercise wrapped into one. You can burn as many calories in a 30-minute session as you would while doing aerobics and calisthenics. A pole dancing class usually lasts anywhere between 60-90 minutes and you burn up to 400-500 calories depending upon the intensity of your workout. Pole dancing or pole fitness is a fun and physically demanding form of exercise that can make you fit and let you feel sexy at the same time.
WHICH BODY PARTS DOES IT TARGET
Pole dancing focuses on the legs, abdominals, arms and shoulders.The muscles in your upper and lower legs including your hip flexors, hamstrings, calves and quads are moving while practising it. The form also builds strength and endurance in your triceps, biceps and forearms.
WHO CAN DO IT
Men, women and teenagers can pick it up easily as their body is already very flexible, which helps them to do the moves with relative ease. Pole dance or pole fitness is ideal for everyone, students from 18 years of age to 80-year-olds and from size zero to 125 kilos can try their hands at this exotic workout regime. Students as young as 16 years may attend a session with signed permission from a parent or guardian and students as young as 14 years may attend sessions if accompanied by a parent or guardian, no exceptions.
WHAT TO KEEP IN MIND
It’s important to always learn from certified instructors. Don’t try to do it by watching videos on the Internet as this can lead to serious injuries. One wrong move can lead to injury on the head or spinal cord, which may lead to serious problems. Pole burn/bruising is a real and inevitable thing. Expect to feel sore in your traps and shoulders and sometimes in places you didn’t know could be sore.
While performing inverted upside down moves, always keep in mind that your head is tucked in properly into your chest so that even if you slip, it will not hurt your neck. Don’t forget to enjoy it but keep in mind the safety and mastering each move gradually.
CAN IT BE COMBINED WITH ANY OTHER EXERCISE FORM?
Yes, it can be combined with any form of exercise. Strength training will help you more to master pole dancing or pole fitness regime as it will strengthen your upper body quickly.
IS THERE ANY SPECIAL GEAR OR EQUIPMENT REQUIRED TO DO IT?
- A pole
- Pole cleaner
- A crash nut or thick pillows
- Training shoes
- Gloves and powder for grip
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