Calories Burned in Pole Dancing Fitness Class


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    Calories Burned During Pole Dancing Fitness Class: 0 Kcal

    Pole Dancing Class for Fitness is becoming more and more popular in many places. Although someone holds a negative view of this type of dancing, pole dancing offers amazing latent fitness benefits.

    Pole dancing class calories burned

    As a type of physical activity workout, pole dancing can help to burn lot’s of calories. A study recently published in Journal of Strength and Conditioning Research revealed that pole dancing has a METs value of 4.6, and people can burn 281.6 kcal in an hour of pole dancing class session. This is the same as the amount of calories burned in a body pump class or a 25-minute run at a speed of 10 km/h(6.2 mph).

    To measure energy expenditure in pole dancing class, researchers from the University of Western Australia and Auckland University of Technology recruited 14 female pole dancers. All volunteers did three 60-minute standardized pole dancing classes.

    The results indicate that The average oxygen consumption amount is around 16.0 ml/kg/min in a 60-Minute pole dancing class session.
    Calories burned in an hour of pole dancing fitness class is around 281.6 kcal (this means that a person can burn 4.7 calories per minute). And Pole Dancing has an average METs value of 4.6.[1]

    It means that pole dancing can be categorized into moderate-intensity aerobic physical activity.

    According to ACSM, Calories burned per minute = 3.5 × METs × Weight(in kg) ÷ 200.

    That is to say, calories burned pole dancing per minute = 3.5 × 4.6 × Weight(in kg) ÷ 200.

    For example, a 150-pound (67.5 kg) woman can burn approximately 5.4 calories per minute in pole dancing fitness class (3.5 × 4.6 × (150 × 0.45) ÷ 200), and 326 calories in an hour.

    Pole dancing calories burned per hour

    lbsper minute30 minutesper hour
    130 lbs4.7 kcal142 kcal285 kcal
    140 lbs5.1 kcal153 kcal307 kcal
    150 lbs5.5 kcal164 kcal329 kcal
    160 lbs5.8 kcal175 kcal351 kcal
    170 lbs6.2 kcal186 kcal372 kcal
    180 lbs6.6 kcal197 kcal394 kcal

    According to The Physical Activity Guidelines for Americans, 2nd edition, to maintain physical fitness, all adults need to do at least 150 minutes per week of moderate-intensity cardiorespiratory exercise or 75 minutes per week of vigorous-intensity physical activity, or an equivalent combination of both. [2]

    Obviously, it’s a good exercise workout for people who are interested in pole dancing.

    Can pole dancing help lose weight?

    From the previous discussion, we can know that people can burn a lot of calories in a standardized pole dancing classes. Obviously, Pole dancing can help lose weight.
    As everyone knows, 3500 calories equal around 1 pound of fat. If you (weighing 150-pound) intend to lose 1 pound through the way of pole dancing, you will achieve the goal in two weeks.

    1.Pole Dancing for Fitness: The Physiological and Metabolic Demand of a 60-Minute Class
    Nicholas, Joanna C.; McDonald, Kirsty A.; Peeling, Peter; Jackson, Ben1; Dimmock, James A.; Alderson, Jacqueline A.; Donnelly, Cyril J.Pubmed
    2.The Influence of Removing the Ten-Minute Bout Requirement on National Physical Activity Estimates.CDC