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Practicing Too Much?
Hi Everyone! I recently read an article saying that you should leave a day or two in between pole practices (or any strength-training for that matter) in order to allow your body enough time to build muscle and to prevent injury. Have you heard that before? How often do you practice?
I just got a pole in my house and I find myself wanting to practice every day, but I don't want to do anything that may impede my progress. Currently I go to class 2x a week for 1 to 2 hours, then practice at home 3-4 days a week for about 30 minutes to an hour.
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14 Replies
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Congrats on the home pole. https://www.studioveena.com/img/smilies/icon_cheers.gifThat article was absolutely right! In fact this is something I talk about a few times in the lessons and all over. lol Rest is just as important as training! Here is a simple example: When we lift our body weight (poling) or do something like free weights or machines, tiny tears are made in the muscle fiber, these tears need time to repair. This repair process happens through eating right and resting. This is how muscle will grow! https://www.studioveena.com/img/smilies/icon_rambo.gif It's very tempting to practice everyday but you'll recover faster, and reduce the risk of overuse injury, by leaving a day in between.
If your taking the lessons here, this video will give you some tips on how to structure your workouts.
Getting started https://www.studioveena.com/lessons/view/4dd006a7-c45c-4c1e-b6b6-4a870ac37250
In fact watching all of the "getting started" lessons will help with planning.
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I practice 3 times a week x 90 minutes each. In pole practices, we have flexibility exercises to be flexible. They're not different from contortion exercises. The article below confuses me a lot as they recommend we practice everyday. What do you think? I can't do this everyday as I'll be sore all over.
"A typical contortionist practices daily for around three hours or even more. Don't get scared of this. The three hours can be one hour in the morning, one during the day and one in the evening before going to bed. It can also mean that you do the different exercises spread out during the day. The alternative with spreading out the practicing will help you to keep supple.
However, it's important to do the exercises daily, even if you only do one hour each day (and around one hour is what you should begin with).
Loosing one day of exercising means that it can take up to one week to reach the same level of flexibility." -
Sorry, I should have quoted this source instead:
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Flexibility is different. It depends on the intesity you are putting into your flexibility. I trained every day for 5 months on my flexibility but I did things very different from what you would typically think of doing when stretching. I never forced my muscles nor did I stretch to any pain or resistance. I slowly let my muscles loosen up on their own through barely stretching in the beginning to my 5 month mark where my body was limber enough where I was at my desired level of flexibility. I experienced soreness when I first started but after a week I was no longer sore. You can injure your muscles and cause damage from over stretching. In contortionism, I believe they train to achieve an increased flexibility that is eased into. It's a slow process- as was my experience. It took a lot of dedication and discipline on my part. I completely agree with giving your body a rest day. I've noticed a depletion in energy with my muscles if I've tried to practice consecutive days and in the end it isn't very productive when I'm working on strength moves. Over working a tired mucle can also lead to injuries.
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Thanks Kobajo.
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It does seem like some people pole every day. I see people uploading videos every day and I wonder why my body screams at me when I pole to often. I guess some can handle it. Don’t instructors pole every day?
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I pole on average 3to 4 times a week always leaving a day in between, if I want to pole I will only dance or do some form of aerobic excercise , I also give myself a break for 3 to 4 days every few months I find it helps.
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I pole on average 3to 4 times a week always leaving a day in between, if I want to pole I will only dance or do some form of aerobic excercise , I also give myself a break for 3 to 4 days every few months I find it helps.
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I pole on average 3to 4 times a week always leaving a day in between, if I want to pole I will only dance or do some form of aerobic excercise , I also give myself a break for 3 to 4 days every few months I find it helps.
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I also make sure to have a rest day when I practice or stretched a lot. But If I don´t feel sore I sometimes practice two days in a row.
One of the more popular pole dancers in germany said, that 2 hours per day would be a minimum if you want to be a professional pole dancer and take part in big competitions. That would be too much for my body!
Does anyone now how much professional pole dancers really practice?
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I’m not a pro by any means but I’ve worked up to being able to pole for 4 hours at a time and piling for a week straight without any problems, but of course I don’t work on crazy hard strength moves the whole time. On days that I’m not poling, I’m still usually doing something- either teaching, taking Pilates, Lyra, etc… Or I’ll take an easy pole class just to dance. Rest days don’t have to mean sitting at home if you don’t want to! Active rest is okay too as long as you’re not stressing the same muscle groups over and over.
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I only pole on my right side 3-4 times a week. If I really want to pole all week, I will work my left side some days, or just dance.
I get so sore that I can't understand how people hardcore pole everyday of the week.
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wow 4 hours is a lot Amy! I think my endurance is really not the best, I maybe should work a bit more on that
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I have been doing 2h pole/dance on Mondays, 1,5h pole on Tuesday, Wednesday off, 1h pole on Thursday, Friday off, 1h pole on Saturday, and 1h aerial yoga + 1-2 hours pole on Sunday. The only times I actually feel tired is if I miss a day – if I follow my normal routine I really just feel good about it. Thu, Sat & Sun have been the only days where I'm working hard on new tricks though, Monday and Tuesday pole is mostly choreography stuff. But I guess I can take an extra day off every now and then..:)
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