Everyone knows that the first thing pole dance is associated with is a pain, bruising, clogged and tired muscles of the body. This is logical: during the workout, you will have to endlessly increase the weight of your own body, work with it, and at the end of everything else, stretch and develop flexibility. This, of course, is not necessary to be afraid of. On the contrary, this is a great way to pump your own body and get the muscle relief that we have long dreamed about. In terms of physical activity and cost, pole dance is comparable to exercises in the gym and weight lifting, so you get the necessary load, and the pleasure is much greater – after all, pole dance is primarily a very beautiful, passionate, sexy dance. But we were a little distracted. Let’s talk about the pain that often occurs after pole dance workouts and which every pole dance athlete has encountered.
The cause of muscle fatigue, or in another way pain and stuffiness in the muscles is the accumulation of a large amount of lactic acid, which for the human body is a toxin. The accumulation of lactic acid causes an unusually high physical load on the muscles or any other physical activity of the dancer. In addition to the accumulation of lactic acid, pain after pole dance training can be caused by ruptures, damage to muscle and connective tissue with persistent static or dynamic stress on the muscles, such as the press, biceps, triceps, wrists.
What to do to prevent muscle cramping?
There are some simple rules that can help dancers. Among them are the following rules:
1. Do a good workout – warm-up and prepare your muscles before training.
2. In order for the pain after training to be moderate, it is necessary to gradually increase the sport’s load, and not to give the load immediately in large quantities. At the end of the workout, you need to do something like an additional warm-up, which will allow you to adequately exit physical exercises.
3. If muscle fatigue (muscle pain after pole dance training) still occurred, then you can use the following recovery procedures:
– light cold or cool shower
– rubbing menthol ointments
– stretchings and extensions, more about them here:
Stretching exercises and flexibility (stretching)
– A little secret of professional athletes – drink more vitamin E, it strengthens muscles remarkably and helps to cope with pain. Plus, a small secretion – it makes the muscles more elastic.
– With severe pain, you can take anti-inflammatory painkillers. But here it is necessary to be careful and it is better to consult a doctor.
The combination of strength and cardio loads, exercises on the development of flexibility and plasticity gives good results, which appear after the first month of training. However, they can also be accelerated if you follow a few simple tips.
We bring to your attention five main recommendations that will help make Pole dancing even more effective.
Drink plenty of fluids and follow your diet
These are the simplest and most commonplace tricks that really work. Scientists say that an adult should drink 1.5–2 liters of pure water per day. Compliance with this rule allows you to maintain water balance, normalize metabolism and, thereby, accelerate weight loss.
Take with you at least a liter of water and put it near you that you saw it and could drink up to 100 ml per workout, in the end, you can drink up to 0.5 liters.
It is best to take water without gas; purified filtered water is best.
A balanced diet also plays an important role in the process of losing weight. Keep track of the number of calories consumed, the ratio of proteins, fats, and carbohydrates. Eat more often but in small portions. In no case do not resort to debilitating diets and starvation.
While practicing, you spent a lot of energy, now you need to restore it so that your body can “build” new connective ligaments. Ideal for this is protein foods – cheese, cottage cheese, white meat, nuts, just remember that large portions not only replenish the supply of nutrients but can also be deposited on the sides. So watch for fat content and portion size.
Follow your workout schedule and don’t miss classes
The schedule of classes is built in such a way as to get the maximum effect from them. A missed workout takes you back a few steps and at times slows down the process of achieving the desired result. In addition, it is important to give all your best in class and not to spare yourself. Training, which is not at full strength, is practically useless and does not allow you to develop in the right direction. Of course, they also provide physical activity, but its level is insufficient.
Stick to your daily routine
Such a recommendation is useful for everyone, and not just for practicing pylon dancing. A full night’s sleep, compliance with the regime of work and rest have a beneficial effect on the appearance and well-being. For a rested body, training will be much easier and more productive. You can cope with heavy loads, which means to further increase the effectiveness of Pole dance.
Try water treatments
A visit to a bath or sauna (if, of course, you have no contraindications for health reasons) is good for health, beauty, and well-being. The healing properties of these procedures have been known since ancient times, so they will be a great addition to the comprehensive fight against excess weight. Another good remedy is a contrast shower. If you resort to it daily, the metabolism, blood circulation will improve, the skin will tighten and the manifestations of cellulite will decrease.
On days when you do not have scheduled workouts, do not sit idle: do exercises, take time to stretch or perform simple sets of exercises to keep yourself in good shape. Stretching, by the way, should also be performed after each Pole dance training. It removes muscle fatigue (muscle pain) and significantly increases the effectiveness of training on the pole.
We wish you success and an easy study of complex pole tricks!