Pole Fitness for Beginners

UK Fitness Pro
UK Fitness Pro
· 4 min read
A pole fitness for beginners instructor.

Pole dancing, which was once something that was frowned upon, has now become an increasingly popular fitness option. In Belgium, for example, dance halls have clients of all ages who dream of creating beautifully sculpted muscles and improving their flexibility. Pole fitness has begun to be accepted all around the world as a challenging sport and an acrobatic art form.

What is Pole Fitness?

The roots of pole fitness are found in the Chinese Pole, which is an acrobatic sport, and the Mallakhamb Pole (Indian Pole), which is a form of training used to develop reflexes, speed, and a fighter's concentration. In many countries, there are already national competitions for these two sports.

The first thing we think about when hearing pole fitness is an extremely tough exercise class. Pole fitness is an advanced version of pole dance. In pole dance, a variety of exercises are performed with the help of a pole.

Pole fitness includes both aerobic and dance moves that work to strengthen your body. The pole is used as a piece of fitness equipment, with a thickness of 40 mm.

During the class, you have to spin around the pole, and there are many different exercises you can do just with a pole. The good news is that you can still do these easily, even if you are a terrible dancer!

What to Expect From a Pole Fitness for Beginners Class

Bruises, sweating, and a lot of work! This is what anyone who wants to take part in this sport should expect. You can start practicing pole fitness for fun, but you will soon discover that it's not as simple as it looks. Pole fitness combines Pilates, yoga, aerobics, gymnastics, flexibility (stretching), acrobatic techniques, and bar tricks. Over time, you will develop a stronger body, and the great thing is that you will feel sexier and in much better shape the more you train. Pole fitness can be practiced by anyone, regardless of their age, as long as they have no medical conditions. It is a sport that cannot be learned from videos or books, so it is important to put yourself in the hands of an accredited instructor.

What's Involved in a Pole Fitness for Beginners Session:

  • Warm Up - preparing your muscles and joints for the upcoming exercises
  • Workout - practicing the elements of pole fitness and performing exercises that combine several elements into full routines
  • Cool Down - a short stretch. Stretching the muscles that were used during the lesson is necessary for the muscles to return to their original length

Burn More Calories Than in the Gym With a Pole Fitness for Beginners Class 

Did you know that pole exercises burn up to 500 calories an hour? A pole fitness session lasts approximately 60 to 75 minutes. You will work out for more than an hour during the lesson, so you will burn quite a few calories. The benefits of this sport are numerous. You may lose weight, become more flexible, strengthen your muscles, and have fun while also releasing stress.

How to Train for Pole Fitness Between Classes

Training for pole fitness involves building strength, flexibility, and endurance. While a pole is the primary piece of equipment, there are several other pieces of fitness equipment and exercises that can complement your training and help you prepare:

Strength Training Equipment:

  • Resistance Bands: These can be used for various strength and flexibility exercises, such as leg lifts, shoulder exercises, and stretches.
  • Dumbbells: Weightlifting exercises can help build upper body and core strength, which are essential for pole fitness.
  • Pull-Up Bar: Strengthening your upper body, especially your back and arms, is crucial for pole fitness. A pull-up bar can help you work on your upper body strength.

Flexibility and Stretching Tools:

  • Yoga Mat: A yoga mat can provide a comfortable surface for stretching and floor work.
  • Foam Roller: Used for myofascial release and muscle relaxation, it can help improve flexibility and reduce muscle tension.
  • Stretch Straps: These assist in stretching and improving flexibility, especially for hamstrings and shoulders.

Balance and Core Stability:

  • Balance Ball: Using a balance ball for stability exercises can help improve core strength and balance.
  • Bosu Ball: Great for working on balance and core stability, which are crucial for pole fitness routines.

Aerial Equipment:

  • Aerial Silks or Aerial Hoop (Lyra): While not the same as pole fitness, training on aerial silks or a hoop can help improve your overall aerial skills and build upper body and core strength.
  • Aerial Hammock: Similar to silks, it can help improve your grip strength and aerial awareness.

Cardio Equipment:

  • Treadmill, stationary bike, or jump rope: Incorporating cardio exercises into your routine can help improve your endurance, which is important for longer pole fitness routines.

Pilates Ring: Useful for toning and strengthening various muscle groups, including your inner thighs and arms.

Final Thoughts on Pole Fitness

A lot of women choose pole fitness because it seems like less of a challenge than a regular gym session. Don't be fooled. Pole fitness is extremely challenging and gives your body a complete workout. It has become a popular way to tone the whole body and increase the body's endurance. Women who pole dance also say that it increases their self-confidence and their sexuality. So what are you waiting for? Have a go a pole fitness for beginners class today!

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