Freestyle Step Classes in Australia (Live Document)

Freestyle Step Classes in Australia

(Live Document)

As more classes are identified by you, I will update this Blog Entry.

PLEASE PROVIDE ME WITH UPDATES

IF YOU KNOW OF ANY FREESTYLE STEP CLASSES

NOT LISTED HERE

For those around our magnificent cities of Australia, residents or visitors, and for those who need a fix while they're visiting other states of Australia, here's a list of Freestyle Step classes that may sort you out while in Australia... 

Listed in day/time order. It includes:

- Day of week
- Start Time/End Time
- State
- City / Town
- Club Name
- Level of difficulty (Basic classes are listed in BOLD)

ENJOY!!

New South Wales

• Monday - 09:30 - 10:30 - Bfit Condell Park - Basic/Intermediate
• Monday - 11:30 - 12:15 - FitnessFirst "Bond Street" - Sydney - Intermediate
• Monday - 17:30 - 18:30 - Snap Fitness "Kensington" - Sydney - Advanced
• Monday - 17:30 - 18:30 - Bfit Condell Park - Basic/Intermediate

• Tuesday - 17:30 - 18:25 - Fitness First - Mona Vale - Intermediate
• Tuesday - 18:30 - 19:30 - Fitness First - Bondi "The Edge" - Intermediate

• Wednesday - 13:00 - 13:45 - Fitness First "Bond Street" - Sydney - Intermediate
• Wednesday - 17:30 - 18:30 - Fitness First - Carlingford - Basic

• Thursday - 18:30 - 19:30 - Fitness First - Parramatta - Intermediate
• Thursday - 19:30 - 20:30 - Snap Fitness - Kensington - Intermediate

• Friday - 09:30 - 10:30 - Fitness First - Carlingford - Intermediate
• Friday - 09:30 - 10:30 - SCSGT - Moore Park - Sydney - Intermediate
• Friday - 17:30 - 18:30 - Fitness First "Bond Street" - Sydney - Advanced

• Saturday - 08:00 - 08:55 - Fitness First - St Leonards - Intermediate
• Saturday - 09:30 - 10:30 - Five Dock Leisure Centre - Intermediate
• Saturday - 10:30 - 11:30 - Fitness First (Platinum) - Chatswood - Intermediate
• Saturday - 10:30 - 11:30 - Fitbodz (Burwood) - Advanced
• Saturday - 11:30 - 12:30 - Snap Fitness - Kensignton - Sydney - Advanced

• Sunday - 09:00 - 10:00 - Snap Fintess - Kensington - Sydney - Advanced
• Sunday - 09:00 - 10:00 - Fitness First - Mona Vale - Intermediate
• Sunday - 09:30 - 10:30 - Fitness First - Carlingford - Intermediate
• Sunday - 10:30 - 11:30 - Fitness First "The Edge - Bondi - Advanced
• Sunday - 17:30 - 18:30 - Fitness First - St Leonards - Intermediate

Queensland

• Monday - 06:00 - 07:00 - Healthworks - Deagon - intermediate
• Monday - 09:00 - 10:00 - Healthworks - Peninsula - Intermediate
• Monday - 09:05 - 10:00 - Healthworks - Mooloolaba - Intermediate
• Monday - 09:30 - 10:30 - Healthworks - Hendra - intermediate
• Monday - 18:30 - 19:30 - Healthworks - Hendra - intermediate

• Tuesday - 19:00 - 20:00 - Healthworks - Deagon - intermediate

• Wednesday - 09:30 - 10:30 - Healthworks - Hendra - intermediate

• Thursday - 09:00 - 10:00 - Healthworks - Peninsula - Intermediate
• Thursday - 18:00 - 19:00 - Healthworks - Peninsula - Intermediate

Victoria

• Monday - 18:40 - 19:25 - Fernwood Gym - Bendigo - intermediate

• Tuesday - 19:30 - 20:30 - Fernwood Gym - Bendigo - Basic (& Pump)

• Wednesday - 19:30 - 20:30 - Fitness First "Victoria Gardens" - Richmond - Intermediate

NB: For Fitness First Passport Members, remember to check if you need to pick-up a "passport" from your club's reception prior to your trip to another state to avoid guest fees when visiting other clubs.

Freestyle Step members are like a box of chocolates!

.... and as such, we are of all sorts

There are many different versions of what Freestyle Step is all about. To some is just another workout, to others is a way to release tension while learning a layered structured routine, etc...

For me, Freestyle Step is my absolute favourite group workout class type.  Just like Hi-Lo Aerobics, Freestyle Step comes from the basic, repetitive and, at times, high impact moves, and has evolved into a more dance inspired and challenging choreographed routines. 

With this evolution of Freestyle Step, the instructor has greater opportunities for challenging and innovative routines. You no longer challenge your body with repetitive step moves, but you also ask your brain and coordination to give it a go.

It does not happen in all countries, however in most, and certainly here in Australia, the Freestyle step choreography is taught in progressive layers of movements, starting each "Block" using basic moves, then adapting and morphing such moves,
adding more and more variations until the choreograph "block" is achieved taking Freestyle Step members through an challenging journey, arriving at destination with a great smile on their faces and sweat (radiance for woman) pouring out from their skins.

Teacher's choreography complexity needs to adapt to the level of the "majority" of the members in the gym floor. In some instances, the instructor can breakdown a bewildering array of moves to achieve an awesome choreographed block, while at other times when the class is not as advanced, the range of choreography lingers more towards the more basic moves.

An instructor aim is to provide a great workout, and as with Freestyle Step, including a brain workout. However satisfying everyone is just an impossibility as the variety of members attending a class is as varied as it is out there on the streets. Some members go for the workout, some for the release of frustration, some for the brain workout, some.... just for the fun of it....

So....? what can an instructor do? As indicated before:

• an instructor is to aim the class to the majority level of the attendees in that class.
• However it also needs to be an all "sorts" inclusive class.
• Basic moves should be provided to members, and advise those taking the basic option that it is ok to just stay at that level and ignore the rest.
• Show advanced and very advanced options also, and advise those taking these advanced options that it is also ok to take them on.
• Advise members that they can also do their "Version" of the choreography moves, and advise to overall use relatively "safe moves" while executing them.
• Keep reassuring members, basic, advanced or "freelancers" members, from time to time during the class execution.

The true Freestyle Step aim is to give a great cardio workout, and assisting in the development of overall muscle tone, but specially around your legs and butt. However it also provides agility, coordination and balance general improvement adding to personal confidence.

...and there is no other class in the timetable, or at least in my opinion, that gives me that satisfaction when I realise I got that tricky little move I thought I couldn't do, but then..... it suddenly clicks into place!.... Smiles all over!

What is STEP DANCE?

What is STEP DANCE?

Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step. 

Step aerobics classes are offered at many gyms and fitness centers which have a group exercise program. 

Step aerobics was innovated by Gin Miller around 1989. After a knee injury, Gin consulted with an orthopedic doctor, who recommended she strengthen the muscles supporting the knee by stepping up and down on a milk crate and from this she developed the step regimen. 

Step aerobics can also be involved in dancing games, such as Dance Dance Revolution or In the Groove. Step Dance starts from the basic movements, symmetrical, then instructors create choreography some more "dancy" than others. 

The concepts of transition, progression, and the systematic application of the rule of no tap allow students to learn the routine extremely easily. At the same time, using the best motivational techniques available to the instructor the whole group can reach a higher level of satisfaction.

STEP DANCE is normally attended by members that do have an advance experience in freestyle step aerobics, as well as some intermediate members who have their own personal "Groove".

Here is an example of STEP DANCE brought to you by Freestyle Step XTRVGNZ.... in this video you have Ary Marques Marx and Daniel Bata giving us an example of Step Dance.

New to freestyle step aerobics, don't scram!!... check these 8 tips for making a great first freestyle step class

New to freestyle step aerobics? Don't scram!!...

Check these 8 tips for making a great first freestyle step class

It is no surprise if I say that of all the group fitness classes that I have attended to so far, freestyle step aerobics is my definite favourite. I don't know what it is, but I find that there is something about combining movement, music and mental focus that it surely makes for a fantastic and fun workout, and needless to say that time fly's at the same time!

Now, now, now,.... we all know someone that will debate the above until the cows come home.

You have seen them, every now and then, a new member joins a freestyle step class, then leave either during the warm up, or while still breaking down the first block

I have approached a few of these people, to ascertain why they leave, and when asked they say:

• "too hard"
• "i don't want to think"
• "more coordinated than I expected"
• "I am so concern about getting the routine, that I am not getting a workout, only i get frustrated"
• "etc...."

You are not born with "Step Aerobics" coordination and knowledge. Although you may look at some people and think that they have. You need work through and get used to the different move names, instructor's style of teaching, etc…

I mean, the first time one of these new members hear "3 knee repeater" or "6 point turn" or "L-Shape" etc... they probably stop, and look blankly at the instructor... however, don't scram persevere!, "Practice makes perfect", until your mind and muscles work out how to synchronise to get the routine down to a "T”.

It does take a heck of a large number of repetitions to become an expert, but remember this.... Step aerobics is for exercising and fun, not to be an expert about it. So with that in hand, no need to repeat at home, in between offices at work, at the bus stop, etc... no that is not necessary. The goal is to become moderately competent to have fun. Give it 3 or 4 tries (and maybe 5 just to be sure), with the same instructor every time and you will get enough out of it to be proficient enough to enjoy the class and get a great whole body workout.

Now the reason you are reading this.... the 8 tips for making your first step aerobics class something between enjoyable and great.

• Leave the ‘I can’t do step’ attitude at the door; give it a go, give a chance to your abilities to show its power, be optimistic, and you will improve your step ability. Believe me... you will! And if it doesn’t, so what? you get a great workout, sweat a bit, and return at the next class to try again. Don't worry about the complex steps, keep them simple, and once mastered... then give it a go. If you fail.... Giggle and try again!
  
  
• Don't be shy, let the instructor know that you’re a green apple; before starting the class, most instructors asks if there are any new steppers in the room. Take advantage of this and raise your hand! Instructors wants you to have a positive experience so you will be a step repeater, and will possibly give you some hints specific to his style, etc... so you can get the most out of the class.
  
  
• Start with a single set of risers under your step or just simply the board; if you don't have to worry about tripping over a high step, then you can concentrate more on following the basic step patterns, without caring what everyone else in the room is doing with their step height.
  
  
• Be proud, be seen, don’t hide in the back in the far corner; the best place for anyone new is the middle of the room, maybe slightly to the left or right of the centre. Not only will you be able to see and hear the instructor. Seeing the instructor is your main aim. But at those times where a turn prevents you seeing the instructor, you will be placed right behind one or two of the "good" instructors, who knows the moves and are used to that particular instructor. This way you will not be screwed up by going left when the rest of the class is going the other way.
  
  
• Shoes, the shoes!!; because step involves lot of lateral movement, you need to were proper fitting runners or cross-trainers. Shock absorbent shoes are a must and support and stability at the ankles is also preferred.
  
  
• When lost, don't stop, giggle and keep moving; step's basic move is known as the “basic step”. That is Step up, step down. If you happen to get lost, dot fret!. giggle, laugh, mumble under your breath, but keep smiling and do the basic step. Once you recognise the step being instructed then jump in and follow the routine.... till you lose it again, giggle and basic step again.... wait and join again... just DON'T FRET!! .
  
  
• Don’t expect to "get it" perfectly the first time around; even seasoned steppers do "loose it" from time to time. Especially if there is a new instructor. It does take a few classes to sort of understanding how the blocks are broken and taught and how the language and names differ from instructor to instructor. As per previous tip, if you get "lost", then giggle and basic step till you catch up again... just DON'T FRET.
  
  
• A bit of observation goes a long way; when an instructor gives you a new move, or is explaining how to do a specific move, don't be fussed about going back to "BASIC STEP" and just look and listen to the instructor. Don't try to do the "Swan necking" and try to look at the instructor while doing an "around the world" on the step

Step aerobics classes are nothing new, they have been around for quite a while. Sometimes they are known as "old school". However new flavours are slowly being introduced, such as Step/Dance.

Many instructors also give step their own flair, and makes it look more "up-to-date".

Keep stepping!

Step Reebok circa 1991

I came across this video today.... the sad story, is that "I REMEMBER" doing those moves, and thinking.... "This workout is HOT!!".

I love how Freestyle step has progressed to a more entertaining class, and not taking it as serious as back then.

Back to the ..... PAST?... 

How bad is step aerobics for your knees?

The Australian Bureau of Statistics states that in 2007-08, a higher proportion of males aged 18 years and over was overweight or obese (63%) than were females (48%). These overweight/obesity rates were both up five percentage points on the 2001 results. These estimates are based on people's self-reported height and weight. 

In general, rates of overweight/obesity are higher in older age groups, although males and females in the oldest age group (75 years and over) had lower rates. Adult male overweight/obesity rates are higher than female rates across all age groups. In 2007-08, 73% of males in the 65-74 year age group were overweight or obese compared to 39% in the 18-24 year age group. There has been a 10 percentage point increase in the 65-74 year age group male overweight/obesity rate since 2001 when 63% of males in this age group were overweight or obese.

The highest overweight/obesity rate for females in 2007-08 was in the 55-64 year age group (61%), while the lowest rate was in the 18-24 year age group (29%). Since 2001 the proportion of females who were overweight or obese increased for all age groups, with the highest increases occurring in the 18-24, 25-34 and 35-44 year age groups (each up by seven percentage points).

Exercising is one of the most effective ways to curve these statistics into a more healthy line. By doing the typical stepping movement, either by attending one of the fun filled freestyle step classes at the local gym, using the gym’s machines known as “the stepper” or “the climber”, or simply by going up and down a flight of stairs, you can achieve the suggested exercise requirements. Though, don’t forget the impact that this may have on your joints, specially your knees.

What is the relation between exercise and knee issues?

Any sort of pain can dull your exercise, in particular if the pain comes from joints such the knees. There are a few health issues that may cause more problems than others when trying to participate on a step orientated exercise. You need to talk to your doctor before you perform any sort of stepping exercise, or any exercise that depends on the knee joint, and you suffer some of these health issues, such as arthritis, gout, chondromalacia (AKA “runner’s knee”), plica syndrome (also known as “Synovial Plica Syndrome”), tendon Injuries, ligament injuries and meniscal Injuries.

What action is achieved by Stepping?

Gym equipment like “the stepper” or “the climber” imitates the same moves as done when going up a set of stairs. Every time your leg is lifted, your quadriceps, your hamstrings, your calves, your glutes, adductors and hip flexors all get a bit of a workout. Gym’s steppers or climbers concentrate on quadriceps femoris muscle which with the help of a tendon, and the vastus intermedialis muscale is attached at the base of the kneecap. Both, the quadriceps femoris and the vastus intermedialis muscale are in charge for lengthening the leg at the knee and alleviating the knee respectively.

How can knee pain be caused by stepping?

In a single word…. “stress”. Knees endure stress when exercising them in a step up movement.  This is caused when the foot hits the step, a combination of gravity and the weight of one’s body channel down onto your legs and concentrate on the joints, with a greater concentration on knees and ankles. This is why If you already suffer from knee swelling, pain or general joint issues, this can make you feel increased knee pain, or worse still, worsen you already existing condition if you over do it.

Then….. what can we do about it?

Loosing a few kilos if overweight will always help. Keeping your raisers low also decreases the intensity of the workout. Proper landing and foot placement on the step will decrease the risk of injury. Other gym equipment and tools can also assist in getting to your exercise goals without adding unnecessary stress on the knees. These gym equipment include elliptical trainers which remove the impact you experience when stepping up by directing your body movement in a circular motion instead of up and down. Water aerobics is another option for those with severe knee problems, as the buoyancy of the water naturally helps lift your weight off the knee joint.

References

• Australian Bureau of Statistics, 2010, Measures of Australia's Progress, 2010 (cat. no. 1370.0) <www.abs.gov.au>.
• Access Economics, 2008, The Growing Cost of Obesity in 2008: Three Years On, Diabetes Australia, Canberra.
• Australian Bureau of Statistics, 2009, Australian Social Trends, Dec 2009 (cat. no. 4102.0) <www.abs.gov.au>.
• Australian Bureau of Statistics, 2009, Australian Social Trends, Sep 2009 (cat. no. 4102.0) <www.abs.gov.au>.
• National Institute of Arthritis and Musculoskeletal and Skin Diseases: Knee Problems
• Southern California Orthopedic Institute: Anatomy of the Knee
• American College of Sports Medicine: Selecting and Efficiently Using Stair Stepper/Climber

10 Reasons to Love Step Aerobics

10 Reasons to Love Step Aerobics

Lets face it, It may not be the hippest class to attend at the gym, but there are still many reasons why I love myself a good step aerobics class. While I'd like to say it's because I can don a Jane Fonda-esque spandex leotard, although many of you would disagree; it's actually much more than that. The once über-popular workout fad of the '80s and '90s still wins my vote for these following reasons:

• When the instructor turns on the stereo system, there are bound to be powerfully motivating tunes (old and new) to get you through the jumping, lunging, and grapevining.
• Many teachers include some sort of dance (merengue, funk, jazz, Jam, salsa or just plain fancy moves) into the mix. I love a workout that encourages me to shake my groove thang.
• It's like riding a bike. Even if you haven't been to a step class in five years, you'll quickly remember how to do the "L" step or a hamstring curl.
• Since I don't always have time for lengthy workouts, I appreciate that most step classes are under an hour. Although the "odd" XTRVGNZ made of 1.5 hours or even 2 hours always get me excited!
• The music may get my mind going, but the exercise certainly gives my body a run for its money. At the end of these classes, you can't tell whether I've taken a shower or desperately need to.

Want to see the rest of my reasons and add your own two cents?

• As intense as the workout can be, you can also manage it to suit your needs. Add spins or as many steps as you want to make it more intense (see our previous article about making your step classes more intense) or simply use the bench portion to make it a minimal effort. And many instructors show different ways to adapt the routine to suit your needs.
• While the cardio workout is thorough, my muscles always show me their appreciation the following day. It's a sure way to tone your heart and limbs.
• How many other classes let you say, "Sashay!"?
• If you like a routine or enjoy choreography, step's got you covered. From the first "step" of the class, you can bet you'll be putting it all together at the end for a full "performance" of sorts.
• More than anything, it's fun!

Source: Thinkstock

Would you like to make your Step Aerobics More Intense?... keep reading!

Would you like to make your Step Aerobics More Intense?... keep reading!

If you do not know how to add intensity to your Freestyle Step Class, you have not tried hard enough!. There are so many creative ways to do so, you'd be amazed!

Many certified personal trainers agree that there are many ways to make a freestyle step class more intense.

Clearly, one is to add more risers. That's a no brainer. However, although Step is to be fun, it is also to be safe. Many instructors may raise a concern should you attempt to have 3 or more raisers under your step. The instructor is within his power to advise you if he finds your step configuration safe, and if any injuries be your responsibility should you , heaven's forbid, fall during his class.

Adding intensity to a step aerobics class:

• Lunge step. Should the routine call for one of these moves, you could increase its intensity if you add a small jump/hop to it. If you find that this is not intensity enough, why not go down deeper?..... more? do you want more? .... lean forwards at the hips when you lunge, and touch the step. That should do it!!.

• Repeaters. Again, increase its intensity by going deeper as well as adding that small jump/hop when that knee is being raised. Surely your sweat will start to glimmer on your forehead with this one.

• Basic, knee, straddle and turn steps. Here you can include the little jump/hop or even a full-out single-leg jump. Why not add a jogg when you are on the top of the step? and on the floor?.... wanna get fancy? why not replace the basic or knee with two-legged jumping onto the step?. Straddles can also be "jumped": that is from the straddle position, jump up onto the stepper, both feet landing at the same time, then jump off. If you can't keep up with the instructor's tempo, slow to half speed to match her every other step.....

More ways to make a freestyle step aerobic class more intense:

• This one is for "non highly choreographed" classes. Add very small dumbbells to the arm chore.

 

• Wear a weighted vest or weighted backpack. Check with your doctor for any specific medical issues you may have that would cause issues should you used this option.

• For brief segments of the class, increase to two or three risers.

• Got a turn step within the routine? why not insert a deep squat at the end of every turn step?. In fact, make it a deep squat into a jump squat. Just be aware that you will need to move very quickly to keep up.

A good read.... !

A good read.... !

I was checking the net when i came across this article by "Australian Fitness Network".

It questions why aren’t all those gym members who are striving for weight loss on the gym floor participating in our step classes.... a good read indeed! Click here to read more