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Endurance?
I can comfortably run 10 kilometers no problem. My breathing is controlled and rhymic. I would say I have good endurance.
But when it comes to poleling? I struggle to keep dancing through 1 song!!! I can only really pole dance for 30min to an hour depending on how many breaks I take (I would take a lot of breaks to pole for an hour). Sometimes I find when I am doing inverted aerial tricks, I am not breathing well and I tend to hold my breath. This can't be good. I need to learn to breathe properly when poleling and maybe this will help me last longer?
Does anyone have any tips and tricks to help your pole endurance?
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6 Replies
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I learned diagphram breathing when I was taking voice lessons and it really helped! Also, the S Factor workout has very long, sustained breathing patterns during the moves that are similar to yoga that I found very helpful as well. Many singers find yoga breathing helpful–to go the YogaToday website for tips. Also, try to remember TO breathe, lol! That's the toughest of all sometimes!
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I've noticed, for most exercise instructions I've encountered, one should try to breathe out while lifting or working muscles…so when you actually do the arial invert, or a spin, or whatever other move, try to remind yourself to exhale. It may seem very strange at first! I know it does for me.
Otherwise, keep in mind that the first 20ish minutes of a workout, you are in the anaerobic state, which means "no oxygen." This means your cardiovascular system hasn't caught up with the amount of air your body is demanding, so you've got unhappy muscles and you'll breathe hard, a lot! This can get better with time, but 20ish minutes is the average, as far as I know! So, take it slow!
Pole is, at the very least, demanding on muscles you may not be using as strongly with running, and also, many MORE muscles at the same time! I would imagine you'd need more air to feed them, so it'll be demanding on the cardiovascular system, as well. It's a demanding hobby! So, give yourself a little extra time. And yes, remember to breathe 🙂
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Poleophile, I'm going to look those up. Maybe I need to learn some breathing exercises! Runemist, I know when you are weight training you are supposed to breathe out per rep. I am going to focus on this more and see if it helps. I'm always so out of breath poleling.
Pole is sooo demanding on the muscles and body a lot more than I thought! Every invert, every lift, you are putting in 120% of you effort.
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Hello…just to clarify…you are not automatically in an anaerobic state in the first 20 minutes of exercise. It highly depends on the exercise you are performing, the intensity level you are performing it at and the fitness level/endurance level of the actual individual. For example…for me on a treadmill for 20 minutes at a low incline and moderate speed this is both an aerobic and slightly anaerobic activity. I would barely hit an anaerobic state as it doesn't really push my muscles enough as my body is conditioned to it.
Also when running distance you are usually utilizing more of an aerobic state vs anaerobic…sprints are much more anaerobic. Strength training (and aerial inverts, inverts and such would fall under this) tend to be more anaerobic as well.
This explains your 10k ease vs the struggle with a few pole songs.
this site was a nice explanation of anaerobic threshold and endurance running…
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breathing helps a lot…as well as short breaks in between songs, you will eventually become stonger at it…oh and don't completely restrict carbs out of your diet 🙂
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This is great. I can barely do anthing choreographed because I have to wait so long in between moves! I just have to really remember this. Along with everything else. Breath Control. Breath Control. Breath Control. 🙂 Yoga breathing. I'm totally looking that up now. Thanks guys!
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