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Too Much vs. Not Enough: Consistency and Habit Building in Pole
Welcome Pole Dancer to this episode of Slink Through Strength. This week we will be discussing the balance of Too Much vs. Not Enough: Consistency and Habit Building in Pole. How much is enough, how much is too much and what are some tips for building a consistent pole habit? For building habits, 3 hours/week for 6 weeks is a great start!
~~Two week Pole for Pleasure challenge starting January 8: figure out what you actually want and then Build the nourishing, feel-good pole practice that you need right now!~~
https://courses.slinkthroughstrength.com/offers/m955Fjmn
3 hours/week exercise is probably good but even one hour is great! Evidence shows "The nearly maximal benefit on mortality reduction was observed among individuals who reported ≈150 to 300 min/wk of long-term leisure-time vigorous physical activity, 300 to 600 min/wk of long-term leisure-time moderate physical activity, or an equivalent combination of both."
In fact, "Adults should perform at least 1 hour per week of aerobic exercise (moderate and/or vigorous, whichever is more enjoyable and sustainable) to significantly improve health and reduce the risk of death by all-causes. We found little evidence that more than 3 hours per week of aerobic exercise yielded any additional benefits." (Based on 400,000 US adults!)
You CAN exercise too much!
Your capacity is dependent on stress!
For college football players "the odds of an injury restriction during weeks of high academic stress were nearly twice as high as during weeks of low academic stress"
Overtraining
Exercise addiction
If exercise is negatively affecting other parts of your life, if you feel guilty when skipping a session, you push yourself to train while ill or injured or if you feel powerless to reduce your training load you should talk to a mental health professional
"Pole is therapy" if pole helps your feel better, good! If you need pole to feel better that may be a warning sign.
Affects roughly 3% of adults in the US
Tips:
Find something you have fun doing (even if you're not doing that exact this, it'll motivate you to cross train too!)
Give yourself grace and flexibility
Be honest about your capacity: if you're adding something, something has to go
Start small and build if/when you want to: something is better than nothing
Community, accountability & other people
It should FEEL GOOD, change whatever you need to to get that to happen
Resources:
Lee DH, Rezende LF, Joh HK, Keum N, Ferrari G, Rey-Lopez JP, Rimm EB, Tabung FK, Giovannucci EL. Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prospective cohort of US adults. Circulation. 2022 Aug 16;146(7):523-34. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
Coleman CJ, McDonough DJ, Pope ZC, et al. Dose–response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults. British Journal of Sports Medicine; 11 August 2022. https://doi.org/10.1136/bjsports-2022-105519
Freimuth M, Moniz S, Kim SR. Clarifying exercise addiction: differential diagnosis, co-occurring disorders, and phases of addiction. Int J Environ Res Public Health. 2011;8(10):4069-4081. doi:10.3390/ijerph8104069
Kaushal N, Rhodes RE. Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine. 2015 Aug;38:652-63.
Mann JB, Bryant KR, Johnstone B, Ivey PA, Sayers SP. Effect of Physical and Academic Stress on Illness and Injury in Division 1 College Football Players. J Strength Cond Res. 2016 Jan;30(1):20-5. doi: 10.1519/JSC.0000000000001055. PMID: 26049791.
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Edited by: Simone Rossette
View all episodes
By Dr. Rosy Boa of Slink Through Strength
5
55 ratings
Welcome Pole Dancer to this episode of Slink Through Strength. This week we will be discussing the balance of Too Much vs. Not Enough: Consistency and Habit Building in Pole. How much is enough, how much is too much and what are some tips for building a consistent pole habit? For building habits, 3 hours/week for 6 weeks is a great start!
~~Two week Pole for Pleasure challenge starting January 8: figure out what you actually want and then Build the nourishing, feel-good pole practice that you need right now!~~
https://courses.slinkthroughstrength.com/offers/m955Fjmn
3 hours/week exercise is probably good but even one hour is great! Evidence shows "The nearly maximal benefit on mortality reduction was observed among individuals who reported ≈150 to 300 min/wk of long-term leisure-time vigorous physical activity, 300 to 600 min/wk of long-term leisure-time moderate physical activity, or an equivalent combination of both."
In fact, "Adults should perform at least 1 hour per week of aerobic exercise (moderate and/or vigorous, whichever is more enjoyable and sustainable) to significantly improve health and reduce the risk of death by all-causes. We found little evidence that more than 3 hours per week of aerobic exercise yielded any additional benefits." (Based on 400,000 US adults!)
You CAN exercise too much!
Your capacity is dependent on stress!
For college football players "the odds of an injury restriction during weeks of high academic stress were nearly twice as high as during weeks of low academic stress"
Overtraining
Exercise addiction
If exercise is negatively affecting other parts of your life, if you feel guilty when skipping a session, you push yourself to train while ill or injured or if you feel powerless to reduce your training load you should talk to a mental health professional
"Pole is therapy" if pole helps your feel better, good! If you need pole to feel better that may be a warning sign.
Affects roughly 3% of adults in the US
Tips:
Find something you have fun doing (even if you're not doing that exact this, it'll motivate you to cross train too!)
Give yourself grace and flexibility
Be honest about your capacity: if you're adding something, something has to go
Start small and build if/when you want to: something is better than nothing
Community, accountability & other people
It should FEEL GOOD, change whatever you need to to get that to happen
Resources:
Lee DH, Rezende LF, Joh HK, Keum N, Ferrari G, Rey-Lopez JP, Rimm EB, Tabung FK, Giovannucci EL. Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prospective cohort of US adults. Circulation. 2022 Aug 16;146(7):523-34. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
Coleman CJ, McDonough DJ, Pope ZC, et al. Dose–response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults. British Journal of Sports Medicine; 11 August 2022. https://doi.org/10.1136/bjsports-2022-105519
Freimuth M, Moniz S, Kim SR. Clarifying exercise addiction: differential diagnosis, co-occurring disorders, and phases of addiction. Int J Environ Res Public Health. 2011;8(10):4069-4081. doi:10.3390/ijerph8104069
Kaushal N, Rhodes RE. Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine. 2015 Aug;38:652-63.
Mann JB, Bryant KR, Johnstone B, Ivey PA, Sayers SP. Effect of Physical and Academic Stress on Illness and Injury in Division 1 College Football Players. J Strength Cond Res. 2016 Jan;30(1):20-5. doi: 10.1519/JSC.0000000000001055. PMID: 26049791.
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Edited by: Simone Rossette
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