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    • Why Pole Dance is so Easy to Fall in Love with?
    • Individual Workouts: Pros & Cons
    • Pole Dancing Tips
    • Loosing Motivation in Pole Dancing Class
    • How to Avoid Injuries at the Pole Dancing Class
    • Students Doubt Their Skills
    • How to Set Up Your Pole Dancing Training Routine
    • Are You Ready for Pole Dance Competition?!
    • Sophisticated Tricks Vs Effective Ones
    • How to Take The Best Photos on the Pole
    • Students Doubt Their Skills
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    • Trying Something New Or Improving The Old Thing?
    • My Pole Dance Practice – by Kira Noire
    • Should You Pick Up New Trends?
    • Cold Stretching
    • The Weakest One
    • What To Do When Your Student Outgrows You?
    • How To Choose Competitions?
    • How Often to Participate in Competitions?
    • Open Dance Academy at Pole Expo 2016
    • Breathing In Stretching
    • Breathing Exercises
    • About Goals In Stretching
    • About Motivation Part 1
    • About Motivation Part 2
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    • Warming Up Before Workout Part 1
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    • How Often To Stretch And Bend?
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    • Classes ONLINE
      • Pole Dancing Classes
        • Pole Dance Platinum Class
        • Exotic Class
        • Men Only Pole Dancing
        • Trial Class – Beginner and Intermediate
        • Trial Class – Intermediate and Advanced
        • Complete Class 1 – Beginner and Intermediate
        • Complete Class 2 – Advanced and Expert
      • Flexibility & Stretching
      • Flexibility & Stretching Class
      • Frame Up & Strip
    • Instructors
      • Frame Up & Strip
      • Liza Sergeeva
      • Ilja Med
      • Baina Basanova
      • Kira Noire
      • Evgeny Greshilov
      • Phoenix Kazree
      • Olga Trifonova
      • Kristina Dumanskaya
      • Yvonne Smink
      • Alessandra Marchetti
      • Daria Che
      • Vladimir Karachunov
      • Pink Puma
      • Alisa Pleskova
      • Marion Crampe
      • Mark Buhantsov
      • Natalia Tatarintseva
      • Slava Ruza
      • Dimitry Politov
      • Elena Shtalinskaya
      • Maddie Sparkle
      • Jamilla Deville
      • Kenneth Kao
      • Dmitry Fedotov
      • Galina Musina
      • Timber Brown
      • Tatyana Kurochkina
      • Vane Lunatica
      • Natasha Wang
      • Magnus Labbe
      • Sergia Louise Anderson
      • Sarah Scott
      • Samantha Star
      • Anastasia Mila
      • Viktoria Chapaykina
      • Marlo Fisken
      • Davide Lacagnina
      • Angela Kulagina
      • Angelina Naumova
    • How to Use this Site
      • How to Use this Site
      • Taking Pole Dancing Classes Online
      • How to Use Promo Code
    • Blog
      • Why Pole Dance is so Easy to Fall in Love with?
      • Individual Workouts: Pros & Cons
      • Pole Dancing Tips
      • Loosing Motivation in Pole Dancing Class
      • How to Avoid Injuries at the Pole Dancing Class
      • Students Doubt Their Skills
      • How to Set Up Your Pole Dancing Training Routine
      • Are You Ready for Pole Dance Competition?!
      • Sophisticated Tricks Vs Effective Ones
      • How to Take The Best Photos on the Pole
      • Students Doubt Their Skills
      • Playing Hopscotch
      • Pole Dancer on Vacation!
      • Static Vs Spinning Pole On Stage
      • Trying Something New Or Improving The Old Thing?
      • My Pole Dance Practice – by Kira Noire
      • Should You Pick Up New Trends?
      • Cold Stretching
      • The Weakest One
      • What To Do When Your Student Outgrows You?
      • How To Choose Competitions?
      • How Often to Participate in Competitions?
      • Open Dance Academy at Pole Expo 2016
      • Breathing In Stretching
      • Breathing Exercises
      • About Goals In Stretching
      • About Motivation Part 1
      • About Motivation Part 2
      • Warming-Up For Pole Dancers
      • How To Memorise Dance Series
      • About Smart Stretching
      • Power Exercises and Disc Herniation Part 1
      • Power Exercises and Disc Herniation Part 2
      • By Yourself Or With A Couch
      • Warming Up Before Workout Part 1
      • Warming Up Before Workout Part 2
      • About Plateau
      • About Fears In Training
      • Daily Training Routine
      • How Fast Can I Do Splits After Stretching?
      • How Often To Stretch And Bend?
      • Is There A Life With A Bad Back?
      • The Importance of Consistency in Your Workout and Fitness Routines
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    • How to Set Up Your Pole Dancing Training Routine

    How to Set Up Your Pole Dancing Training Routine

    • Posted by OpenDance Academy
    • Categories Blog
    • Date March 27, 2018
    • Comments 0 comment

    The weekly activities and expected training per week for each person depends solely on the highlighted factors:

    1. Purpose of training
    2. Physical training and length of training
    3. Health status
    4. Diet and daily routine
    5. Lifestyle
    6. Physical and financial opportunities

    Absolutely, it may seem to you that the best way to achieve instant result is to be involved in rigorous and intensive training and which may not work out apparently in that expected form. Consistent and frequent training have been observed to limit blood circulation, thereby leading to blood shortage. As a result, nutritional elements needed for the body metabolism would not be supplied and may also require some certain time for muscles to recover.

    Screen Shot 2017-11-17 at 2.14.17 PM.pngThe above reasons may apparently slow down the expected progress and make you worse at the same time.

    The regular overload causes the followings:

    • Hormonal imbalance
    • Disruption of the nervous system, depressed mood, sleep problems
    • Metabolic abnormality and appetite disorder
    • Muscle injuries
    • Disgust for training

    The body needs time to recover. In the same vein, continuous break and a wide interval between workouts may reduce the efficacy and effectiveness of the work to a minimum.

    It is very important to choose a well informed regime in order to get sustainable results that would stand the test of time from the lessons.

    Firstly, take time to determine the purpose of training; this directly determines their number and intensity.

    If your target and main goal is to participate in competitions, then you will have to train as often as possible: 5-6 times a week for several hours is recommended. Note that the competitive regime is a separate topic. This period usually lasts for several months, and at that time the schedule of training and nutrition is completely restructured. The rest of the time, the regime should be softer.

    If you desire to train every day – alternate the load. Combine the pole dance with acrobatics, choreography and stretching.

    The pole dancing classes might be a hobby for you and perhaps, you aspire and desire to take your mind off everyday’s worries’.., then it’s just about a few number of classes attendance. Enter the workouts into empty windows in your schedule. Do not cancel work or review the plans as this may create the feelings that the training is not convenient for you or even disturbs you repeatedly.

    Minimum number of lessons on the pylon to obtaining the desired results is 2 times a week.

    Classes Pole Dancing.jpg

    The number of expected trainings per week depends on the adaptive capabilities of the body and which must not be abused. If you feel rested and full of strength for the next training in the studio – safely add one more lesson or increase the duration of the existing ones.

    If at any point you experience the following symptoms as listed below, try to reduce the duration, frequency, and intensity of the training.

    Symptoms such as:

    1. Sleep disturbance
    2. Loss of appetite
    3. Severe pain in the muscles
    4. Power indicators are falling or not growing

    We reccommend reading our article “How to Avoid Injuries at The Pole Dancing Class”

    Be attentive to your body, make an optimal regime and progress will not take long to attain.

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    OpenDance Academy
    OpenDance Academy
    Our instructors are all experts at the art, and have numerous credentials to their name. They have been pole-dancing for many years, and all of them have plenty to offer not only in technique, but in the hottest new moves and trends pole-dancers use today! Each and every one of them are entirely dedicated to their craft, and strive every day not only to improve their students techniques and help them find their unique style, but also to become the best teachers they possibly can to further mentor their students towards success. They care about teaching, they care about the art, and they care about you, the student.

    Previous post

    How to Avoid Injuries at the Pole Dancing Class
    March 27, 2018

    Next post

    Students Doubt Their Skills
    5 May, 2018

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