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Pole dance…is it Cardio?
Oh yes…another question thread.
So my husband and I seem to have this argument going on. He says "You need to do some cardio! You're practically as bad as a smoker!" which…really isn't untrue. I'm really bad, I don't breathe correctly, I wheeze and pant and get laborious after one flight of stairs…it's quite pitiful.
However, when I respond with "Well, I'm getting back into pole dancing!" he doesn't seem to think that this is a viable option. "You can't use that!" he says, "it's not cardio! You're stopping and starting all the time, you have to do something continuous."
Soo…can pole dancing be a cardio workout? I mean, really, I know how to have a cardio workout in theory…you bring your heart rate up and keep it up for a while, and do it a lot. But, when I go for a walk, it doesn't really bring my heart rate up, and there aren't so many stairs around my house that I can go for marathons on (and besides that, my knees would explode if I did it!), and to be honest, I'd rather try something a little more enjoyable!
So, there you go. Can pole be a cardio workout? Do you have to do something special? If it's not, then…what do you recommend?
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9 Replies
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I would say if you're dancing to an upbeat song for 30+ or so + tricks, yes.. it's cardio. I don't even do many tricks now, just dancing with my pole and I'm hot, my pulse is RACING (and yes, I'm just as bad as you with huffing and puffing.. I can run across the street and have to lay down LOL) As long as you're not slow dancing or continuously stopping to do other things not cardio related.. poling should be good. I always try to make sure I'm moving so my heart rate doesn't slow too much.
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Pole dancing is a combination of resistance and cardio training. It is the best of both worlds. It is however like anything else…you have to put enough time an intensity into it to see results. When I used to lift 4/week but do no cardio I was 130-135. When I started poling 3/week I lost 25 pounds (and was too thin) and now that is all I do. I am not too thin anymore because I really can eat whatever I want because I pole and stretch intesly 3/week. I recommend that you pole and stretch (combo your workouts) 3/week for 2 hours at each time. 2 hours sounds like a lot but when you think about doing cardio alone you have to do that for at least an hour, if you were to strength train before that it would proabably take 40-60 mins anyway so you can do something you like instead of something boring. Also the distraction of learning pole tricks will have you trying to do things and losing weight will just be a by product of the pole dance.
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One of my instructors told me once that it was similar to interval training–bursts of intense effort with rests in between which is REALLY good for the heart and lungs. You just have to make sure you don't rest too long in between.
Veena, does that sound right?
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You should tell your husband to pole dance for 30 minutes and then he can argue his point (which he'll have completely lost).
Or invest in a heart rate monitor which will clearly show that your heart rate will be in the aerobic zone while dancing. If something as low impact as walking can be considered a cardio workout, then pole dancing is without a doubt a cardiovasular exercise.
And I agree with Aviva. Pole dancing is both cardio and resistance, it is the best of both worlds.
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It depends on HOW you are doing it I think. My Tricks classes are NOT great cardio classes – we spend a lot of time refining technique and learning in a step by step progression which means there is a lot of down time especially for more advanced students. While we do everything we can to stay warm and limber the fact is there is stopping and starting, watching and learning then trying and the cycle continues.
We have a PoleFIT class that is intense cardio and strength training all at the same time and that is an excellent workout. It contains very few spins most transitions and repetion with a few tricks sprinkled in here and there and this class kicks my butt every time I take it.
Our program is at minimum 2 classes/week, We suggest taking a tricks specific class to learn the correct form and technique and an additional cardio pole class (45mins) in which the aim is continued movement and flow for 45 mins straight whether it's a more fitness style or sexy style dancing.
Pole can be the best of both worlds in a single workout too as Aviva pointed out but you do have to be able to set aside a big block of time – which isn't too much an issue for most of us. But if you can't I suggest creating a regiment that allows you both days to get cardio in, like maybe the day after a Tricks intensive workout/practice then focus on just movement and light stretches.
I'm a firm believer you can pole everday if you do it right. Make sure you are giving your body a rest period in that rest period work on floor work and transitions only and leave heavy lifting, spins and tricks for just a couple of days a week. I honestly feel much better on a sore day if I do a little cardio pole and some very light stretching. It's also important to not overdo it each day too. Don't over do tricks practices.
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Pole dancing, as far as I recall, is technacally aneraboic excersice… because you don't stay in an aerobic range for 20+ minutes…
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Sparklie, it actually depends. If you're working out, doing cardio…you are anaerobic FOR 20 minutes or so, and then everything catches up, and you reach aerobic exercise for as long as you work out after that.
That's what my Fitness Trainer teacher told me, anyways!
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firstly- i'm not a fitness expert…
for the most part, i dont think of pole dance as cardio- because there can be cool down periods during a 30 minute dance. for example, after you do some spins and inverts, typically a dancer will crawl on the ground for floorwork and do splits or hip rolls- then after you catch your breath, it's back to the intense inverts and climbs.
it is what you make it tho-
if you are a high energy dancer and give it your all for 30 minutes straight, then yeah- it can totally be strength training at the same time as great cardio. Some of Felix Cane's routines are examples of high energy dancing- she is constantly moving and pulsating and gyrating and flipping- every second.
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Unless the class is properly formated, it is not a cardio workout unless the heart rates is sustained at a certain level, consistently, for at least 20 minutes.
There is a formula to determine what YOUR cardio heart rate is based on your individual heart rates.
The key is it must be sustained – not go above your target heart range or below it – throughout that 20+ minute workout. You cannot be stopping to learn something – it involved consistent steady movement.
One thing to note – the American heart association encourages even TWO 15-minute cardio workouts at least 3 times per week shows SOME cardio benefits.
Stairs are seldom a good cardio workout as they are usually too intense for most people and you wind up in an anaerobic state.
If walking isn't working, you probably need to kick it up faster, learn to breath properly during it (in through nose and out of mouth), and move your arms swinging back and forth, etc. There are ways to make walking more intense.
Finally you need to figure out what your target heart range is and monitor it. You can also do the talk test which is less accurate but basically you should be able to talk in complete sentences while working out…if you are breathless you are probably over doing it for a cardio workout. Again, this isn't very accurate but it helps.
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