by Fawnia Dietrich

By now you must have heard how pole dancing can be a great workout. Perhaps you have even been to a class. If you are not so sure that pole dancing is going to help get you in the best shape of your life, think again.

Pole dancing is now regarded as a recognized form of exercise and can be used as both an aerobic and anaerobic workout.What is Pole Dancing? Pole dancing is a form of dancing/gymnastics. It involves dancing sensually with a vertical pole and is often used in strip clubs and gentlemen's clubs, although more recently artistic pole dancing (Chinese poles) is used in cabaret/circus and stage performance in a non-erotic environment. Advanced pole dancing requires significant strength and endurance. In a strip club setting, pole dancing is often performed less gymnastically and combined with striptease, and/or lap dancing between performers. The dancer(s) may simply hold the pole, or use it to perform more athletic moves such as climbs, spins, and body inversions. Upper body and core strength are important to proficiency, which takes time to develop.

Pole dancing is now regarded as a recognized form of exercise and can be used as both an aerobic and anaerobic workout. Recognized schools and qualifications are being developed as pole dancing increases in popularity. Pole dancing is also regarded by many as a performing art. It is used as a performing art in some modern day circuses. One of these circuses is Montreal's Cirque du Soleil. In this circus, the acrobats, who often wear multi-colored cat suits, perform advanced pole dancing moves that require a great deal of strength and skill.  (Wikipedia)

Why Pole Dancing / Pole Fitness? Let’s take a good look at how pole dancing affects the body in terms of strength, cardio, flexibility, and self esteem. Wouldn’t it be great to have one form of exercise that improves all these areas and is actually fun? Performing dance with a vertical pole, two inches in diameter, and eight to 12 feet in height could just be the most fun you have ever had in years, while being the perfect aerobic and anaerobic workout in one.

Strength: Have you ever tried to do a pull up? How about five or even 10 in a row? Now, try that in a pair of heels. Ok I am kidding, but on a serious note, pole dancing requires the strength and control to lift up your own body. If you don’t have the strength, working out with a pole will change that, and fast.

From a beginners stand point, one of the first exercises one will learn is the “Pole Hold.” Standing with your stomach towards the pole, holding the pole with both hands at face height with your arms bent at 90 degrees, you will bend one leg, taking it off the floor, then bend the other leg. You will now be holding yourself on the pole. While keeping your quadriceps and knees back behind the pole, slowly slide to the floor. The “Pole Hold” will build strength in your upper body, primarily in your biceps and back.

Once you have been training on a pole for some time, and built strength and lost weight along the way, you may be doing strength moves like the “Flag Pole.” This powerful move is certainly one for the advanced fitness enthusiast. Gripping onto the pole with your arms in a head lock position, you will lower your upper body while raising your hips up, then extending both legs. All with a smile of course, as your upper body, core, and glutes endure a great workout.

From the “Pole Hold” to the “Flag Pole”, and the hundred moves in between, pole fitness provides a challenging yet motivating strength building workout.

Cardio: Transitioning from one move to the next keeps the students heart rate going. With the “Dancer Walk and Turn”, for example, your legs will be strutting their stuff as your hands move to the music, often raising up above the heart, which increases everyone’s heart rate. In just a few weeks students feel the improvement in their cardio, have more energy, and need less breaks. With an improvement in cardio, students are able to perform a greater number of pole moves back to back.

Flexibility: It’s obvious that being flexible can make many forms of dance easier. Pole dancing is no exception; in fact some moves are possible because of extreme flexibility. During pole fitness classes the students are encourage to stretch before and after class, with the guidance of the instructor.

Using the pole, we perform a “back and hip stretch.” Placing both hands on the pole just above head height, and crossing one leg over the other, the student then sit into a chair position. This effective stretch lengthens the back (latissimus dorsi) and stretches the butt (gluteus maximus). By gently pressing down on the top knee, the hip area will enjoy a stretch as well. Performed on both sides, this is one of the most important stretches in a pole dancing class.

“Side stretch” with the pole is another fun method of stretching ones side. Performed on both sides it improves flexibility in the shoulder joint, and back. For an intensified stretch, bend your inside knee outwards.

Being flexible opens doors to a variety of impressive moves which are fun to perform. The Pyramid is one move which can actually improve your flexibility while performing it. A beginner to this move would start the Pyramid with one foot still on the floor, until she/he is ready to place it on the pole. While still a strength move for the upper body, as you’re required to hold on tight with your arms, your hamstrings and adductors benefit from this stretch.

Self Esteem: There truly is something magical about pole dancing. For some it’s the feeling they get when they take their first strut around the pole. It’s a feeling of self-empowerment, and like a little seed, this empowering glow shines brighter with every class. Here are just 10 ways why pole dancing is great for our self esteem.

1. We laugh and smile together in class, laughter releases endorphins.
2. Getting in touch with your own feminine side feels holistic.
3. A few classes and that ‘less then toned body’ begins to elongate and firm up.
4. It's difficult, and when you get the spin or move that has been your nemesis it feels empowering.
5. The women you meet are extremely encouraging.
6. The moves teach us how to hold our posture straighter and this makes us noticeably more attractive in a subtle way.
7. You see the instructors demonstrate something graceful and impossible, and in only a few minutes you are doing it too.
8. The floor exercises stretch out your hips, and legs, in ways that conventional man exercises don't and as women we hold our tensions in different places.
9. Being around other women feeds our souls.
10. Friends and strangers note your increased fitness and tell you how good you look.

 Who is pole dancing for? Pole dancing is for people who want to lose weight, build muscle, and improve coordination. It’s also perfect for those who want to try something new, or finally get in the best shape of their life! Normally for ages 18+ there are often women younger ladies in the class, sometimes with their mother.

Now when we talk about different forms of fitness, we know that it’s something both women and men have the option of doing. I am a firm believer that pole dancing is great for men too. Look at is this way, pole dancing builds muscle and burns calories, which in tern burns unwanted body fat. Like women, men need to watch their figures to ensure they live a healthy long life, and why not let them participate in such a fun form of fitness. With their natural upper body strength, men often dominate the pole their first try. Female spectators are often frustrated by this but not for long. The art of pole dancing goes beyond fitness, as it truly is an art form and a wonder to watch. Did you know that in Australia and Europe, it’s common to see classes for ‘men only’ or ‘co-ed?’

Rest assured ladies, when a man enters a pole dancing studio they are always courteous as they know it’s an honor to be invited to practice such a female dominated sport.

Pole Dancing a Sport? Many studios are becoming a part of a worldwide movement to get pole dancing considered as an Olympic sport for the 2012 Games in London. This may be a long winded battle because it’s pole dancing; but when you compare it to rhythmic gymnastics, there are a lot of similarities. In my opinion having the pole included makes it more challenging and entertaining to watch. Over all the material is no different.

If you have not yet joined a pole fitness class to see what all the hype is about, why not see for yourself. I am looking forward to seeing you on the pole.

About the author, Fawnia Dietrich: Canadian born Fawnia Dietrich began her career as an exotic dancer in 1994. She is known for opening the world’s first pole dancing school and produced the first instructional DVD on how to pole dance. Having lost 30 pounds from pole dancing, Fawnia Dietrich has won various exotic dance and physique competitions. She is also a certified personal trainer, National level figure competitor and teaches at her pole dancing studio in Las Vegas. Being the pioneer of Pole Dancing for Fitness, Fawnia Dietrich also wrote the forward for The Complete Idiot's Guide to Exotic and Pole Dancing Illustrated (Paperback).

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