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What other workouts do you do besides pole? Just curious..
For me.. π
Mon – Rest / Pole practice as i just installed a pole at home π
Tues – Running (8 to 9km / speed interval depending on training schedule)
Wed – Pole practice at home
Thurs – Running (8 to 9km / speed interval depending on training schedule)
Fri – Body pump and hot yoga at the gym
Sat – Aerial Hoop, Aerial Silk and Pole Lessons at studio
Sun – 1) Long run in the morning (15km and above, depends on training schedule. Will increase if there are upcoming races)
2)Hot yoga in the eveningNot sure there’s a lot but I’m feeling very tired and my shoulder and upper back are so achy everyday. My endurance during running has gone downhill ever since i got back to pole 3 months ago.
I have stopped pole for 6 years due to some reasons.Maybe i should work on my diet. I don’t really eat much so probably i’m not recovering fast enough.
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16 Replies
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It might be your recovery. Do you take recovery protein shakes? Also that’s a really busy schedule. Try to take some random days off at least so your body has time to rest. My schedule is pretty busy too. I usually pole on mon, bodycombat followed by weight lifting class tues, rest on wed, cycle class than weights on my own thurs, pole on fri, run sat, tkb on sun. I can’t always stick to it cause I start feeling worn and slow. But after a good rest.l
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Wow that’s a busy schedule also π Ya I guess I really need a good rest once a while. I know coming back after a good rest will make one stronger but somehow i feel so guilty if i rest.. haha.
Right now I only take protein shakes like once a week after my aerial and pole lessons on sat as there’s this shop selling nice protein drinks near my dance studio. I know that’s not enough so i’m planning to buy protein powder and have it daily.
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yeah it is really important to give yourself the right fuel – i feel wiped out in some workouts when i know i am stronger and fitter than the week before and i wonder if its cos my diet isnt great.. my schedule is mon – usually nothing but sometimes a tabata or LBT class, tues – body kombat and pole jam, wed – yoga, thurs – insanity class!! new at my gym, did my first one today =) and hard pole class in evening, fri – abs class, sat/sun maybe a run, or some pole, and lots of relaxing =P i also try do some core strengthening at home in between – the various 30 day challenges are good for motivation for this. i definitely want to try make more time for flex work too!!!
yeah its just as important to rest and recover – i thought i had to go really hard all the time to train my body to toughen up and just keep pushing through, so when i hurt both wrists recently i was really reluctant not to pole cos i was thinking ‘but ill get really weak and lose all my muscle and wont be able to do anything!!’ but i took a week off everything, no pole, no gym at all, and it really helped – i was fighting fit afterwards and didnt feel like i had lost anything – i could still do all the new things i am learning on the pole, but it definitely helped, massively =) listen to your body, it will thank you =) xoxox -
I go to a studio and have a membership so I take other classes they offer: flexibility, boot camp, twerk, yoga, & pilates. I go about 6x a week but only take pole/spin pole/routine classes 3x a week. Protein has been a saving grace after working out. I’m not a fan of shakes (I can’t get past the taste) so I eat cottage cheese or have an egg after.
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I struggle to get enough rest too. I try to listen to my body and rest when needed. Schedule this week looked like:
Sat: silks
Sun: mountain bike if it isn’t raining then weights (legs)
Mon: pole
Tues: weights upper body at lunch then yoga after work
Wed: weights lower body at lunch, silks class after work
Thurs: abs and stretch at lunch maybe a little pole in the evening, depends on how I feel. Mountain biking in the eve if it’s nice
Fri: lower body weights in the morning.Usually I have pole class on Fridays but I’m heading to Texas so I’ll take sat and sun off. I’ll need it.
I prefer shorter workouts, so even doubled up I’m only usually working out 1.5 hours a day or so.
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I do tons of protein too btw. I think it really helps.
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I’m guilty of doing too much sometimes I think… I vary the days I do them but currently I’m doing 2-3 hours of pole, 6-ish hours of running with one of the runs in the 15-20 mile range, 1 hour of weights and usually 2-4 hours on the bike for a weekend ride with the hub.
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Per week, just to clarify.
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Hula hoop
Lyra
Yoga
strength training (using suspension trainer, the pole, bands, body weight)
Occasionally swim.I always workout around the same time of day, after breakfast, and have a recovery meal or shake after.
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I run, I do weights (a variety of squats and deadlifts), full body fitness class (light weight endurance class with a focus on core work) and occasionally I do hoop and silks as well as pole!
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Pole cat diva – your post rang a bell
‘I’m feeling very tired and my shoulder and upper back are so achy everyday. My endurance during running has gone downhill ever since i got back to pole 3 months ago…’
This was me, plus daily headaches and now I’ve got a thread going about overtraining injury and having to take time off pole. https://www.studioveena.com/forums/view/53e56f6c-99c4-4890-ab29-1e6f0a9aa0eb#bottom
Might be the aches checked by a chiro or physio in case they are tendonitis or similar which, if you continue to train through it can lead to catastrophic tearing and months off exercise.
I think I caught mine in time and got great advice from SV but don’t be like me and hurt yourself with chronic overtraining!
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Thank you so much for all the advice! I’m taking a rest today and have make an appointment for a sports massage after work which i’m so looking forward π
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For the first time, I experienced moderate symptoms of overtraining last week. I think it was a combination of an imbalanced diet and not enough recovery time. I used to do 1-3 bosu, body blaster and Zumba classes during the week and pole hard on Saturdays and occasional outdoor activities like bike riding and hiking. I am now revising my workout regimen to include at least 2 days of rest as I plan on incorporating more weight-bearing activities and yoga. Also, I’m making extra efforts to make sure my diet is both well-balanced and well-varied and fits my activity level (i.e. Increasing complex carbohydrates and complete proteins.)
By divine intervention I was gifted the perfect book recently. It is written by my pole instructor, Bethany Freel: “Vertical Athlete ‘Fundamentals of Training for Pole Fitness and Dance'”
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I am not flexible at all, so I do Relax into Stretch video by Dragon Door Productions. It is designed for people who are not naturally flexible. The guy is Russian and it is not entertaining but gives you some solid stretching. I also teach flygym for building strength. I think it helps a lot and also helps with some flexibility as well.
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As I don’t have a pole at home. I only practice pole once a week on Monday when I go to my pole class.
Depending on appt schedule Tuesday I aim for a workout in the morning at home then head to the office. Tuesday evening after work I head to the gym.
Wednesday is a rest day.
Thursday I go back to the gym to train a different part of my body.
Friday and Saturday are rest days again as I do not like to overdo things.
Sunday back to the gym Γ°ΕΈΛΒ
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