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FITNESS
Introduction Not so long ago pole dancing was thought of as the domain of adult entertainers. On stages in clubs of ill-repute pole dancers plied their trade in front of paying clientele. How different things are now… while it might have started its existence in the shadows, pole dancing has now emerged into the light as a fully-fledged exercise and fitness discipline.
As well as promoting and requiring a lot of all round body strength, pole fitness is an excellent regime to incorporate into any fitness programme to really enhance the participants’ co-ordination as well as their upper body and core strength. It also improves the stability and integrity of the joints and targets a large amount of the musculature of the body. Each of the pole moves uses different parts of the body, and new sets of muscle groups. And of course, don’t underestimate the positive effect it can have on the self-esteem and confidence levels of the participant.
Art forms related to pole fitness and pole dancing appear to have been known for many centuries in India and China, but it emerged in its current form in the adult entertainment industry in the United States in the 1990s. From there it made the jump into mainstream fitness classes and now has a wide following in the United States, Canada and Australia marking a distinction between pole fitness (an exercise discipline focused solely on moves, spins and holds) and pole dancing (this combines the same moves with sensuality and dance expression).
General health benefits Burns calories: Pole fitness uses many muscles at the same time both for movement and for core- stabilising. As we know the more muscles you use the more calories you burn. The average one-hour pole dancing session will burn in the region of 250 to 300 calories and through exercise that is non-impact.
Increases metabolism: Pole fitness helps maintain healthy levels of muscle in the body, and muscles consume
energy even while at rest. By toning muscles effectively pole fitness will increase the body’s metabolism.
Promotes good posture: The modern office worker is prone to poor posture due to hours in triple flexion. Many exercise programmes will tend to escalate the problem by isolating the wrong muscle groups. The twisting, holding and moving around the pole causes one arm to pull while the other is pushing, balancing the body and strengthening the postural muscles around the shoulder blade.
Some specific moves The Swan This impressive and elegant move is one of the more difficult beginner exercises to perform. It requires a good deal of all-round body strength. It is an excellent exercise to incorporate into any routine to really enhance the participants’ co-ordination as well as their upper body and core strength. Due to the nature of this
move it is also of great benefit to the stability and integrity of the shoulder joint. The swan targets a large amount of the muscles in the body.
It is started by an initial spin, initiated by the hip flexors of the lead leg and abductors of the trailing leg as with many of the moves involving a spin, after which point the relevant muscles are contracted isometrically (static hold) to perform the main bulk of the exercise. By isometrically pulling with the top arm, whilst simultaneously pushing with the bottom arm, in order to create the correct angle away from the pole, this works the latissimus dorsi and biceps/pectoralis major and triceps respectively. The gluteus maximus, abductors (side portion of the glutes), hamstrings and calf complex as well as the entire core musculature are contracted isometrically to maintain the swan position as the participant spins and descends the pole.
Climbing the pole This exercise utilises both concentric and isometric muscle contractions in its execution, requiring the participant to lift their entire body weight from the base of the pole to the top. So it requires good upper and lower body strength.
Both of the arms are used to pull the body upwards thereby using the biceps to flex the elbow and latissimus dorsi to extend the shoulder. The leg which hooks the pole uses an isometric contraction of the tibialis anterior muscle (to hold the ankle in dorsi flexion) with the subsequent extension of the knee and hip as the participant climbs the pole being provided by concentric contractions of the quadriceps and glutes respectively. The push off the ground from the initially planted leg is provided by the calf complex and throughout the whole move the adductor muscles work hard isometrically to grip the pole between the participants’ legs. The different muscles utilised on the descending phase are totally dependant on the move employed coming down the pole.
Conclusion
The health and fitness benefits of engaging with the pole in a vertical fashion are unlimited. In a nutshell, all the major muscle groups are involved in a variety of contractions throughout static and dynamic planes. This fitness phenomenon harnesses the proverbial body-mind connection sought after by so many other sporting disciplines. Inevitably a powerful, toned physique is created in harmony with a confident inner self. What more is left to say other than... get out of the box and onto that pole!!
THE AUTHOR
As a committed fitness professional and personal trainer Mada’s internationally recognised qualifications and certifications (RSA, USA and UK) include: Exercise to Music, Spinning, Weight
Management and Nutrition. She currently works mainly in the South East and specifically in the West Kent area.
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