The Best Pole Fitness for Girls in Gym

The Best Pole Fitness for Girls in Gym

Pole Fitness is a full-body workout that combines dance, aerobics, cardio, and strength. The goal is to do the movements as beautifully, fluently, and effectively as possible. Muscle control is key. Exploring new techniques in each class will help you get stronger each time.

In the Beginner’s course, you’ll be introduced to the fundamentals of pole work. Each class begins with a warm-up followed by strength conditioning. The very first class will begin with some rotations. You’ll be building your strength to perform upside down in subsequent classes.

5 surprising health benefits of Pole Fitness

Many people have been unaware of the health advantages of pole fitness for many years, but they have recently become more visible as the association with pole fitness has shifted from the strip club to the studio. Pole dancing has always required a high level of physical fitness, elegance, and skill, similar to gymnastics or ballet.

It is a great activity to start if you want to experience the health and fitness benefits of pole dancing and have more fun while exercising than you could ever imagine. People worldwide are now finding out about the benefits of pole dancing. Here are the reasons why.

1. Stronger

It’s no secret that pole dancing is a full-body workout. Even for beginners, the movements are dynamic and activate multiple muscles simultaneously. That’s why many personal trainers have jumped on the pole dancing bandwagon.

Because many pole dance maneuvers involve lifting and holding your body weight, pole dancing is great for building back strength, bicep strength, tricep strength, forearm strength, and more. If you’re new to pole dancing and don’t know what upper body strength looks like, you won’t have to wait long to start building it.

Here are some of the most popular pole dance movements that can help you strengthen your upper body:

• Climb
• Spin
• Fireman

In addition to strengthening the upper body, pole dancing also strengthens the core. The core is made up of the abdominal muscles and the lower back muscles. These muscles are used when performing movements such as climbing, lifting the legs, or holding the weight.

These moves are perfect for improving core strength:

• Tuck spin
• Arms-only climb
• Barbed wire

When we said pole dancing was a “total body” workout, we weren’t just kidding. At first, you’ll find that most pole dance moves rely on your upper body and your core strength. However, for the more technical intermediate movements, the grip comes from your legs, sometimes without the help of your arms.

Try these moves for leg strength:

• Pole-sit
• Dragonfly
• Rainbow

There aren’t a lot of muscles that aren’t used while pole dancing, and the amount of repetition it takes to perfect a move means that when you get it right, it’ll make you feel a lot stronger without you even realizing it.

2. Increased flexibility

We are all born with full range of movement in our joints. Without regular use, this flexibility is lost and our joints feel stiff and restricted. Fortunately, we can condition our joints to restore this flexibility, and pole dancing is the perfect way to do this. We’ve talked about flexibility before, but it’s not just about being flexible.

Flexibility has other health benefits too. When one part of your body is less flexible than it should, other parts of your body start to compensate for it. This can lead to early joint wear, bad posture, poor form for simple movements like walking and lifting, which can lead to more joint aching and cramping, as well as an increased risk of joint injury that can lead to chronic joint problems.

Because pole dancing involves a lot of twisting, stretching and bending, you are not only improving your flexibility, but you are also improving your balance and sense of spatial awareness. Some of the more complex pole dancing techniques are contortion-free. Don’t worry though. By the time you reach this level, you will have significantly increased your flexibility.

3. Cardiovascular health

According to the World Health Organization (WHO), adults aged 18-64 should engage in moderate-to-high-intensity aerobic exercise for 150-300 minutes per week, or 75-150 minutes per week for high-intensity aerobic exercise. This benchmark reduces the risk of Type II Diabetes, heart disease, and certain cancers by 40%, as well as countless other health benefits. Pole dancing is an excellent way to meet this weekly recommendation, as it raises your heart rate and engages your entire body, even if you’re just starting out.

In addition, pole dancing falls within the moderate to high-intensity category of physical activity comparable to aerobic or calisthenic exercise. This means you don’t need to do it as much each week to get the same amount of cardiovascular health benefits, or, better yet, you get even more benefits for doing it less often.

“We have a cardio component at the beginning of each class,” explains Jaime Rangeley, pole dancing instructor at The Pole Studio. “We do tricks, spins, transition moves, and other combos to increase endurance.”

In addition to improving strength and coordination, learning new movements can also have a positive impact on the brain. Studies have shown that learning new movements can lead to the development of new neural pathways, which can help lower the risk of developing dementia.

4. Balance and coordination

Studies have shown that improving balance and coordination can improve your quality of life, particularly as you age. However, these two aspects of health and fitness often get overlooked. Good balance is the basis of physical movement, and it keeps you on your feet. Coordination is also dependent on good balance, as you won’t be able to control a movement without a strong stance.

Both of these elements go hand in hand and training them has many health benefits, including injury prevention and better performance. Having more control of your body is never a bad thing, and it will definitely help you later on in life.

One of the best ways to improve your balance and coordination is through pole dancing. This activity relies heavily on both of these elements. The first hurdle you will face is getting your body to balance against the pole. Once you do this, you will be well on your way. Coordinating your movements is next; this is almost impossible without first mastering your balance.

5. Weight loss

One of the main health benefits is that pole dancing allows you to approach weight loss in both cardio and strength terms. High activity during your sessions will help you burn calories and all of your lifting, climbing and holding will also help you build muscles.

As you increase and maintain your physical activity, your body increases its basal metabolic rate, which is how many calories it burns when it is resting. This means that even when you are not pole dancing your body will still be optimized for burning more calories in the interval.

Although weight loss is closely related to cardiovascular health, it is distinct from it because you don’t need to be a great athlete to be physically healthy.

But pole dancing will help you burn fat and gain muscle, so it is very effective if you are looking to get lean instead of just looking to stay healthy.

Jaime Rangeley from The Pole Studio added

Because pole dance is such a dynamic exercise, many students lose weight and gain muscle. However, the biggest change I see in each student is an improvement in their body image and self-confidence.

I have taught a lot of different types of fitness classes, but pole dance is one of the most unique. Although it is a challenging workout, we still have a great time and there is a great sense of community among our students.

Conclusion

Pole fitness is a total body workout that incorporates dance, aerobic exercises, cardio exercises, and strength exercises to help you perform movements beautifully and efficiently.

There are many surprising health benefits to pole dancing, including:

1. strength
2. flexibility
3. heart health
4. balance
5. coordination
6. weight loss

Not only does it improve your physical health, but it also increases your self-esteem and body image. It also creates a sense of belonging among the participants.

Read More:

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2. The Best Calisthenics Back Workouts for Girls in Gym
3. The Best Cable Back Exercises in Gym for Girls
4. The Best Cable Shoulder Exercises For Men’s In Gym
5. The Best Hamstring Workout For Women’s in 2024

FAQs About Pole Fitness

Q1.What is Pole Fitness?

A. Pole fitness combines dance and aerobics with cardio and strength training. The goal is to create beautiful, fluid, and effective movements with muscle control. Each pole fitness class introduces new techniques to help you build strength over time.

Q2.What can I expect in a Beginner’s Pole Fitness class?

A. In beginner classes, pole work is introduced as a basic exercise. Each class begins with warm-ups and strength conditioning. You will start with simple rotations and work your way up to upside-down exercises in later classes.

Q3.How does Pole Fitness help build upper body strength?

A. Climb, spin, fireman spins are all upper body exercises that require strength in the upper body due to the lifting and holding of the body weight, which builds muscle in the arms, shoulders and back.

Q4.Does Pole Fitness require any prior experience?

A.  No, pole fitness is open to anyone. Beginner classes are designed for people who are new to pole fitness. You will start with the basics and work your way up.

Q5.What kind of clothing should I wear for Pole Fitness?

A. Wear clothing that is loose-fitting and comfortable. Wearing loose-fitting clothing on the pole can catch on the pole and make it difficult for you to move freely. Opt for a pair of shorts, a leggings top, a tank top, or a sports bra.