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Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy BoaAuthor: Dr. Rosy Boa of Slink Through Strength
Hi! I'm Rosy Boa and I'm a pole dance teacher, personal trainer and proud meganerd. In the Science of Slink podcast we'll read pole dance related research and talk to experts to learn evidence-based insights you can use to improve and accelerate your pole dance journey. This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com. Language: en-us Genres: Arts, Performing Arts Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Exercise Science 101: How often should you pole dance?
Friday, 6 February, 2026
In this episode of 'Science of Slink,' Dr. Rosy Boa explains how often and how intensely recreational adult pole dancers should practice based on findings from exercise science. Dr. Boa shares the American College of Sports Medicine's guidelines for aerobic physical activity, which recommend either 150 minutes of moderate-intensity exercise spread over five days or 60 minutes of vigorous-intensity exercise across three days weekly. She discusses the importance of balancing exercise with proper rest and recovery and emphasizes that even short, less than 10-minute sessions can provide significant health benefits. Lastly, Dr. Boa introduces her Science of Slink membership options for those interested in structured, evidence-based pole dance training.Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true Chapters:00:00 Introduction to Exercise Science for Pole Dancers01:00 Membership Options and Podcast Shoutout01:35 Caveats and Target Audience02:41 Top Line Recommendations for Pole Dance Frequency03:49 Understanding Exercise Intensity04:53 Practical Tips for Monitoring Intensity07:52 Importance of Rest and Recovery09:20 Cognitive Benefits of Physical Activity10:38 Consistency and Habit Formation12:37 Final Recommendations and ConclusionCitations: Erickson, K. I., Hillman, C., Stillman, C. M., Ballard, R. M., Bloodgood, B., Conroy, D. E., ... & Powell, K. E. (2019). Physical activity, cognition, and brain outcomes: a review of the 2018 physical activity guidelines. Medicine and science in sports and exercise, 51(6), 1242.Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., ... & Bauman, A. (2007). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081.Jakicic, J. M., Kraus, W. E., Powell, K. E., Campbell, W. W., Janz, K. F., Troiano, R. P., ... & 2018 Physical Activity Guidelines Advisory Committee. (2019). Association between bout duration of physical activity and health: systematic review. Medicine and science in sports and exercise, 51(6), 1213.Kaushal, N., & Rhodes, R. E. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of behavioral medicine, 38(4), 652-663.
