How Many Times Do You Practice per Week
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This is a really interesting topic and a question that seems to come up a lot. It's cool to hear about people changing their training frequency based on how they feel. That is so important! Based on the training principles of adaptation and supercompensation, a major muscle group typically takes 48-72 hours to recover and compensate from an "average" application of stress/training. A body builder can still work out nearly every day because they can individually stress a different muscle group each day while the others rest. In pole the whole body is usually stressed with very high resistance so poling 2-3 times per week with moderate to high intensity would be very reasonable and generally optimum. Of course each individual is different so the most important thing is to listen to your body and remember that rest/recovery is just as important as stress/exercise. http://www.verticalathletepoletraining.com/
Used to pole 1-2x a week. 1 day in studio class & if my work schedule allowed it 1 day practice at home. Last week, I set a goal to try & pole 2x a week. I learned many months ago that 2 days week poling is my max especially if I am doing other workouts too, my poor body just can't take too much! I've changed my workout routine a little because I'm on a mission to lose 8 pounds & be bikini ready by end of June, so this is my current regimen schedule: Sun Pole-30 mins-1 hour w/15-20 min warm up Mon Rest day but usually I'll do some push ups, sit ups & light stretching throughout the day. Sometimes I'll hit the gym instead, just depends on how pooped or sore I am. Tues Zumba Class Wens Gym--30 mins on treadmill & really light use of weight machines Thurs Zumba Toning class Fri Gym--30 mins on treadmill & really light use of weight machines Sat Rest day but usually I'll do some push ups, sit ups & light stretching throughout the day
Luvlee...I love lyrical as well but have had a hard time finding a class for adults here. I usually end up doing ballet. Yes, nite time practices work for me as well. I lock my door because lately, I have had a house full of people. My grandson cries when he sees me on it, becuz he wants to join in. He is 15 months old!
I'm a beginner as well. I'm in between level 1 and 2.i can climb but not yet invert. Since I restarted A month ago. I would say three times a week an hour and a half that includes the 25 min strength routine and about a hour of pole. I'd love to do more but full time single mom and full time night shift nurse. So that's my best for right now. But I do see a difference if I stop for one week In my strength. So even if u do half of that is better then nothing. Good luck on your poke journey it's. awesome !
Pole usually ends up on days I'm not at the dance studio, which leaves open two days a week. If I was smart, I'd pole right in the early afternoon following the mornings when I teach, take class or rehearse. The key word here "if I was smart". At those times I'm all warmed up and have been cranking for a few hours so the body is as ready to go as it will ever be. I would literally kill for a someone to open a pole studio next to the dance studio.
I pole almost everyday because teach, I try to give my body at least 2 days off a week.
@Serzi, glad I'm not the only "fanatic" lol:) Someone recently said "wow, that's dedication about how much I pole and I was like what?! It's not dedication when it's something you love. It's like eating or breathing:) haha... I pole 3-6 days a week. I just started doing some cardio too.I ran 5 miles yesterday. I am pregnant and I don't have ANY nausea! So, I'm gonna "go hard" as long as I can lol :)
Left out that my plan is to pole on Tuesdays after Zumba. So Tues & Sunday & some Fridays if my body feels up to it.
You guys are my idols and hero's. really look upto u girls .this is my second week going twice to studio and atleast once or twice at home With veenas classes. I hope nothing interferes in my life and I can pole more and progress to inverting asap
Serzi ·
@ Organic Angel, when I was pregnant my doctor said it was okay to do my normal exercise routine pretty much up until my third trimester. She said so long as I wasn't winded or exhausted or trying anything unfamiliar on the pole (or workouts, in general) I should be fine. Still, I was exhausted ALL the time, my balance was all screwy, and idk if it was my hormones or what but I constantly felt very NOT myself. To be honest, it took until my daughter was about three months old before I started feeling "normal" again. It was the strangest thing I've ever encountered. Not necessarily all bad, but it's unsettling to start feeling and thinking like an entirely different person. To be a total stranger to yourself. It was as though somebody cranked up the volume on the stereo in my mind to the point where I couldn't hear my own voice and the bass was so heavy it physically shook me outta my shoes or something. Very odd, entertaining at times, but put me very off-center. Pole wasn't the furthest thing from my mind, but I kinda lost trust in my abilities due to the very alienated feeling that took over me. Anyway, that's awesome you can run like that! Pregnancy is different for everyone, or so I'm told. Nausea was much of an issue for me either except a little in the beginning.
@ Serzi, that's crazy that pregnancy affects everyone and every time so differently! lol, I couldn't handle spin mode my last pregnancy. This one I'm fine! And I'll be running until my belly gets a lil big. I don't want stretch marks.I don't have any yet and I don't want to mess up that tissue w/ so much weight pulling on it. My doc said last time it was fine to do it all the way through but they really don't understand what we do. I stopped at 30 weeks b/c I was shoulder mounting and inverting and all and I was worried I'd tear the placenta or something lol. Pregnancy does feel different when you pole.I am sore today after last nights class and I never, I mean sooooo rarely get sore anymore. I was just to the point that any move I'd try for I could do- and this week I can already feel some things are tough to do.I love challenging myself through the pregnancy in this way though. Every week feels like a beginner almost(well not like a complete beginner but ya know what I mean). The hardest part is when you gain weight and doing the same stuff you usually do. I have so much respect for the plus size polers b/c every pound I gain, I totally feel it on the pole! I'll be poling up until the end this time, but I want to focus on dance and transitions when I stop inverting. My body also changes dynamically when I'm pregnant.I swear it takes some of my muscle and moves it to my baby, b/c some moves get tougher.
