Embracing the Moment with my Pole

Embracing the moment with my Pole – fitness at it’s finest

Gliding through the air upside down on the pole, I free fall, dropping head first. I stop inches above the studio floor. A lot of people would freak out at this point. For those familiar with pole dancing, they know I’m completely safe and in control. Pole requires not only concentration and appreciation of what our bodies enable us to do, but also a mindfulness to live in the moment as we lose ourselves in the music.

It’s when I’m on the pole – with complete focus – that I feel the happiest. I don’t have time to worry about life’s little problems and being completely in the moment brings me to a state of true presence and joy. It’s been a long journey for me running a Pole Dancing Studio which I’m very proud of. Never in my wildest dreams I thought I would be doing this form of fitness. But here I am and very proud of it.

For the ladies out there if you haven’t tried Pole Dancing give it try. I guarantee it you would not regret it. The body transformation is very visible.


Pole Dancing

The Standard Pole Dancing Workout

pole dancing workout

The standard pole dancing workout

The basic pole dancing class starts with 10 minutes of warm-up exercises, then 40 minutes of cardio exercises, followed by 10 minutes of cool-down stretches.

Photo credit: Bigstock

You’ll start out as a beginner by learning how to grip the pole. You’ll work on strengthening your arm muscles to be able to lift your whole body weight onto the pole.

As you become more comfortable doing the exercises, you’ll move on to using your legs as support, then your stomach. Later, a combination of two or more of these in more complex routines.

If you’re uncomfortable with the idea of pole dancing at first, just think of the pole as your dance partner.

Any shyness you may have will quickly be cast away as you get into it and enjoy the good feelings the workout gives you, and as you see other women in the class doing the same things.


There’s a Pole Dancing Class for Kids in Miami

Cynthia Muniz opened her pole-dancing studio in 2010. Back then, the activity was still stigmatized as a stripper’s sport. But over the next six years, she says, pole dancing has become recognized as a form of exercise, and her KittyKat Pole Dancing studio in Midtown Miami functions more like a gym (albeit one very sexy gym).

Now Muniz is looking to break the pole-dancing paradigm again, this time by offering a class at her studio for children and teens. She got the idea last year after learning of children’s pole-dancing classes in Europe. But it hasn’t caught too much traction on this side of the Atlantic. So far, Muniz has held only one class.

“There’s a big pushback because of the pole,” Muniz says. “It’s the acrobatic side we want to teach, not little girls in high heels wearing tutus and sexy dancing.”

For adults, pole dancing has been accepted as a form of exercise in recent years. It’s been shown to help coordination and flexibility and relieve stress. Muniz believes children can reap the same benefits.

“I don’t have to tell you that children are overweight,” Muniz says. “This is a great form of fitness. The pole for kids is no different than a barre for ballet. It’s just inverted.”

Kids pole dancing

Muniz says she noticed children who accompany their moms to class take naturally to the pole. “Kids love it,” she says. “They climb up and down and hang upside down. They just go for it.”

Last year, Muniz sent an email to her customers advertising the new class. But praise was limited. “Parents would say ‘I love it, but the business is called KittyKat Pole Dancing,’ and they’d have doubts. She still managed to gather four children to attend her first and only pole-dancing class for kids last year.

Muniz reports that four girls, ages 8 to 10, attended the class. Muniz started the class with children’s music while the girls stretched. Then the kids hung on silk ropes and hung upside down, like monkeys. They hung on a hoop and spun around. They also played with Hula-Hoops. Then they climbed up and down the down the pole, learning different spins.

“I really liked it, and the kids really enjoyed it,” Muniz says. “I think people don’t give pole dancing a chance, and they really should.”

Muniz used to work as a pharmaceutical representative. Then she started taking pole-dancing classes at Crunch gym in South Beach. She loved it. When the instructor left, Muniz says she took her spot. That’s how she got the idea for her own business. In 2006, she started it off as entertainment for bachelorette parties. By 2010, she figured she’d open her own studio. Now she offers chair dancing, pole dancing, stretching, and choreography.

The children’s pole-dancing class is Muniz’s latest idea. She says that just last week, a mother and daughter walked into the studio after seeing an ad for a “pole party.” Muniz was disappointed because she saw the little girl’s face light up but, she says, the little girl’s mother quickly escorted her out after noticing the poles when they walked in.

Even though no one has signed up, Muniz keeps the class on line hoping one parent will be open-minded enough to give her studio a shot.

“Ten years ago, no one thought pole dancing could be exercise,” Muniz says. “And in ten years, pole dancing for kids will be a thing.”

Fitness benefits of Pole Dancing classes

Introduction to pole dancing fitness

Pole dancing is now widely recognised as a highly beneficial form of physical and mental exercise. Available as an aerobic and anaerobic workout, pole dancing combines physical artistry with strength and endurance. Pole dancing moves incorporate climbing, spinning and body inversions. Twirling and swinging routines are also common, but the emphasis of modern pole dance classes is on having fun, rather than trying to be too seductive.

Fitness benefits

  • Tones key muscles groups – Many forms of dance are brilliant for toning and streamlining the body’s muscles. However, pole dancing takes this a step further as it frequently requires the participant to support their entire body weight with a single arm. It also builds core strength, as well as toning the thighs and lower leg muscles.
  • Burning calories – Pole dancing for a sustained period of time can burn as many as 250 to 300 calories, equivalent to a short bike ride or jog. If you’re struggling to find exercise motivation, this fun and energetic dance style could be perfect for you.
  • Overcome mental stress – As with other forms of exercise, pole dancing causes the body to release endorphin hormones into your brain. These endorphins make you feel happier, healthier and – theoretically – more energetic.
  • Improves posture – If you find yourself slumped in front of a computer every day at work, with your spine resembling a squashed banana, pole dancing could be the exercise to get you standing tall once again. Stretching and toning the entire body. It
    offers great exercise for those wanting to improve their natural posture.

Styles of pole dancing

Unlike other dance exercises, pole dancing is not sub-divided into different styles. However, there are a number of key moves that you can expect to try out if you go along to a lesson:

  • The wrap-around move – One of the more basic pole dancing moves, the wrap-around sees the dancer mount the pole and spin round it, with one arm supporting the whole of their backward-arching body. Once you can master this novice maneuver, other routines can soon be built upon it.
  • The cradle spin – This spin sees the dancer mount the upper end of the pole and slowly spin round it. You move downwards whilst using both arms for support.
  • The back-hook spin – This move requires the dancer to spin around the pole in a similar style to the cradle spin. However, the dancer’s head is arched backwards here, with their legs hooked behind them in an upward direction.

What to expect from your class

Beginner pole dancing classes are usually an all-female affair, although some instructors will offer teaching for men too. Initial classes serve to highlight some of the key pole dancing moves, setting them to rhythmic music. However, before you even begin pole dancing, your teacher will show you how to correctly mount the pole, which is not as easy as most people believe.

Overall, pole dancing classes are fun and you’ll soon learn the ropes in a friendly and sociable environment.

Happy Pole Dancing Day!

Benefits of Physical Fitness

physical fitness

Benefits of Physical Fitness

Staying active means keeping your body functioning at a high level. Regular exercise will maintain the performance of your lungs and heart to most efficiently burn off excess calories and keep your weight under control. Exercise will also improve muscle strength, increase joint flexibility and improve endurance.

Another main benefit of physical activity is that it decreases the risk of heart disease, the leading cause of death in America. Additionally, it can decrease your risk of stroke, colon cancer, diabetes and high blood pressure. Regular exercise has been long associated with a fewer visits to the doctor, hospitalization and medication.

Exercising does not have to be something boring and dreaded. It can be something that you enjoy that helps to increase the overall happiness in your life, as well as relieve symptoms of stress, depression and anxiety. Try to find some activities that give you pleasure. Also find a buddy to do them with so that exercise is a fun and enjoyable activity (and one that you continue on a regular basis because it adds something good to your life).

What Physical Activities Are Beneficial?

It is not what you are doing, as much as it is whether or not you are doing something. Any type of moderate activity like walking, swimming, biking or organized sports can contribute to your physical fitness. Explore your fitness options at your local gym, community center or community college for courses and organized activities that may suit your lifestyle and interests.

To get the most benefit, you should begin by warming up for 5 to 10 minutes to increase your blood flow and prepare your body for activity. Follow the warm up with several minutes of stretches to increase your flexibility and lower your risk for injury. Complete your selected exercise or activity for 20 to 30 minutes. Conclude the workout with 5 to 10 minutes of cool down and stretching.

Who Needs Physical Fitness?

Everyone! It is important for all people to stay active throughout their lives. Because of busy work and home lives, more than 60% of Americans do not get the recommended amount of physical fitness daily and these numbers generally increase with age.

Throughout adulthood is one of the most important times to maintain an exercise regimen. This is the ideal time to maintain your weight, build strong bones and prevent many chronic health problems like high blood pressure, heart disease, and diabetes.

Many adults do too much exercise at once. After a long work-week, many people try to fit lots of activity into the weekend and push their bodies excessively. This sudden increase in activity can raise the risk of injury. It would then stop activity for weeks. Experts recommend working out several times over the course of a week with varying exercises for the most benefit to your health.

Pole Dancing for Fitness

How Effective Is Pole Dancing for Fitness?
Pole Dancing is a great workout because it improves your strength at the same time as it improves endurance. You see improvement quickly and it tones your entire body. It is estimated you can burn between 320 and 485 calories an hour. Because of the emphases put on arm and core work, you will build lean muscles. This will improve your metabolism and increase the amount of calories you burn at rest. In the long term, taking part in Pole Fitness can help keep your heart healthy, your bones strong, and can help prevent obesity by keeping your body active.

Pole Fitness and Pole Dance are especially effective for building strong abs and good posture. Check out some abs workouts that go along with Pole Fitness.