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The Science of A More Pleasurable Pole Practice
Hello Pole dancer and welcome to a new episode of The Evidence Based Pole Podcast, brought to you by Slink Through Strength with Rosy Boa. Today we are discussing how to make exercise enjoyable and the motivations to move.
Lots of disciplines have looked at this; Panteleimon Ekkekakis at Iowa State is one of the main researchers working on this topic & developed the Affective-Reflective Theory of Exercise w/ Ralf Brand)
One of the ways to keep the motivation up are to keep the intensity a bit lower. Medium intensity is more pleasurable than high intensity exercise, especially for folks who aren't already exercising often. If you are going for more intensity, don't go too long without a break OR decrease intensity over time. Research shows for men who weren't already very active, pleasure in exercise dropped off quickly the longer they did a high-intensity exercise and the ended up disliking it. Decreasing (rather than increasing) load over the period of exercise was waaaay more pleasure for participants--even though the total resistance was the same (put your hard tricks at the front!)
Another form of motivation to exercise is through developing Self-efficacy. This means believing that you can achieve your goals/desires is especially important at lower intensities. For me as a teacher: making sure that there are interesting and fun options for different capacities and abilities. A huge factor in motivation is to exercise to music you enjoy!
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
Sources:
Stults-Kolehmainen, M. A., Blacutt, M., Bartholomew, J. B., Gilson, T. A., Ash, G. I., McKee, P. C., & Sinha, R. (2020). Motivation states for physical activity and sedentary behavior: desire, urge, wanting, and craving. Frontiers in Psychology, 11, 568390.
Decker, E. S., & Ekkekakis, P. (2017). More efficient, perhaps, but at what price? Pleasure and enjoyment responses to high-intensity interval exercise in low-active women with obesity. Psychology of Sport and Exercise, 28, 1-10.
Frazão DT, de Farias Junior LF, Dantas TCB, Krinski K, Elsangedy HM, et al. (2016) Correction: Feeling of Pleasure to High-Intensity Interval Exercise Is Dependent of the Number of Work Bouts and Physical Activity Status. PLOS ONE 11(4): e0153986. https://doi.org/10.1371/journal.pone.0153986 View correction
Hutchinson, Jasmin C., et al. "Increasing the pleasure and enjoyment of exercise: a novel resistance-training protocol." Journal of Sport and Exercise Psychology 42.2 (2020): 143-152.
Zenko, Z., Ekkekakis, P., & Ariely, D. (2016). Can you have your vigorous exercise and enjoy it too? Ramping intensity down increases postexercise, remembered, and forecasted pleasure. Journal of Sport and Exercise Psychology, 38(2), 149-159.
Ekkekakis, P. (2003). Pleasure and displeasure from the body: Perspectives from exercise. Cognition and emotion, 17(2), 213-239.
Hutchinson, J. C., Jones, L., Vitti, S. N., Moore, A., Dalton, P. C., & O'Neil, B. J. (2018). The influence of self-selected music on affect-regulated exercise intensity and remembered pleasure during treadmill running. Sport, Exercise, and Performance Psychology, 7(1), 80–92. https://doi.org/10.1037/spy0000115
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By Dr. Rosy Boa of Slink Through Strength
5
55 ratings
Hello Pole dancer and welcome to a new episode of The Evidence Based Pole Podcast, brought to you by Slink Through Strength with Rosy Boa. Today we are discussing how to make exercise enjoyable and the motivations to move.
Lots of disciplines have looked at this; Panteleimon Ekkekakis at Iowa State is one of the main researchers working on this topic & developed the Affective-Reflective Theory of Exercise w/ Ralf Brand)
One of the ways to keep the motivation up are to keep the intensity a bit lower. Medium intensity is more pleasurable than high intensity exercise, especially for folks who aren't already exercising often. If you are going for more intensity, don't go too long without a break OR decrease intensity over time. Research shows for men who weren't already very active, pleasure in exercise dropped off quickly the longer they did a high-intensity exercise and the ended up disliking it. Decreasing (rather than increasing) load over the period of exercise was waaaay more pleasure for participants--even though the total resistance was the same (put your hard tricks at the front!)
Another form of motivation to exercise is through developing Self-efficacy. This means believing that you can achieve your goals/desires is especially important at lower intensities. For me as a teacher: making sure that there are interesting and fun options for different capacities and abilities. A huge factor in motivation is to exercise to music you enjoy!
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
Sources:
Stults-Kolehmainen, M. A., Blacutt, M., Bartholomew, J. B., Gilson, T. A., Ash, G. I., McKee, P. C., & Sinha, R. (2020). Motivation states for physical activity and sedentary behavior: desire, urge, wanting, and craving. Frontiers in Psychology, 11, 568390.
Decker, E. S., & Ekkekakis, P. (2017). More efficient, perhaps, but at what price? Pleasure and enjoyment responses to high-intensity interval exercise in low-active women with obesity. Psychology of Sport and Exercise, 28, 1-10.
Frazão DT, de Farias Junior LF, Dantas TCB, Krinski K, Elsangedy HM, et al. (2016) Correction: Feeling of Pleasure to High-Intensity Interval Exercise Is Dependent of the Number of Work Bouts and Physical Activity Status. PLOS ONE 11(4): e0153986. https://doi.org/10.1371/journal.pone.0153986 View correction
Hutchinson, Jasmin C., et al. "Increasing the pleasure and enjoyment of exercise: a novel resistance-training protocol." Journal of Sport and Exercise Psychology 42.2 (2020): 143-152.
Zenko, Z., Ekkekakis, P., & Ariely, D. (2016). Can you have your vigorous exercise and enjoy it too? Ramping intensity down increases postexercise, remembered, and forecasted pleasure. Journal of Sport and Exercise Psychology, 38(2), 149-159.
Ekkekakis, P. (2003). Pleasure and displeasure from the body: Perspectives from exercise. Cognition and emotion, 17(2), 213-239.
Hutchinson, J. C., Jones, L., Vitti, S. N., Moore, A., Dalton, P. C., & O'Neil, B. J. (2018). The influence of self-selected music on affect-regulated exercise intensity and remembered pleasure during treadmill running. Sport, Exercise, and Performance Psychology, 7(1), 80–92. https://doi.org/10.1037/spy0000115
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