Train safe, train smart!
Something us pole dancers are guilty of is wanting to train ALL OF THE TIME and getting addicted to nailing the latest trendy move. I know for me if I could train all day every day I would. But obviously that isn’t feasible and more importantly wouldn’t be smart.
So how often should we be training?
A popular sport training concept is the ‘Overload Principle’ which effectively explains that you must continually be upping your training as your body becomes accustomed to your workout otherwise logically you won’t see any progress in your strength. Connect that to DOMS (Delayed Onset Muscle Soreness) which often occurs when you’ve worked harder than usual, and the fact that DOMS is actually a good thing. DOMS occurs due to small tears in the muscles. When your muscles tear they then repair stronger, and that’s what we all want right, to get stronger!
However there is definitely a limit to how much you should be training and upping your training too quickly could be counter productive. Repetitive strain injury (RSI) is caused by repetitive movement and overuse which creates pain to muscles, tendons or nerves. RSI can cause multiple longer term issues so it’s important to try to avoid this if you want longevity in your training. RSI usually occurs from training the same sort of movement over and over again as you will be targeting the same muscle or muscle group, so as long as you are switching up your training and focus on evening up the body then generally you should be in the green!
So how do we know how much we should train?
I think the main thing is to listen closely to your body. Try to look out for warning signs and the more you listen to your body the more you’ll learn what these warning signs might indicate. Getting in touch with your body is a learning process. Eventually you will know when you’re pushing yourself too hard.
Signs of overworking could be stiffness in your muscles, decreased performance and excessive tiredness. When your body is overly fatigued you will be more prone to injuries so if you feel yourself slacking that is definitely a sign to give up for the day. If you wake up tired and with muscle soreness one morning maybe that’s your body telling you to spend the day resting rather than getting on the pole.
A principle we could all do with living by is train hard, recover harder. You only get stronger by allowing your body to properly rest as it allows your growth hormones to kick in. So recovery is also about levelling out your hormones.
Most importantly, don’t let the pressures of wanting to get that latest trick or worrying about losing your strength get in the way of protecting yourself. We’ve only got one body so we better cherish it right?