How to Exercise doing Freestyle Step Aerobics

Before we start you need to know if you “should” even consider start exercising doing Freestyle Step Aerobics. Why do I say that? Because no matter how much you want to do one of the Freestyle Step classes, no matter how agile you feel, no matter how great your coordination is, our bodies do change, and yes, they also wear out. For these reason, you need to ask yourself first… “Do I need to see my doctor before I start?”

Do I need to see my doctor before I start?

In order to begin your exercise program safely and effectively, answer the following questions to the best of your knowledge, and follow the directions at the end of this section. If you are unsure of any answer, it is recommended that you see a doctor to accurately determine the safety of beginning an exercise program. If have been told by a physician that you have any cardiovascular disease, pulmonary disease, or metabolic disease such as diabetes, obtain permission from your doctor before beginning or changing your exercise program.

Are you a man over 45 years old?
Are you a women over the age of 55? Or, are you less than 55 years old and past menopause, but not taking estrogen?
Has any male family member died of a heart attack before age 55? Or, has any female family member died of a heart attack before age 65?
Do you smoke cigarettes? ... or even other types?
Has a doctor ever told you have high blood pressure? Or, has your blood pressure been measured more than once at greater than 140 over 90? Or, do you take high blood pressure medicine?
Has your doctor ever told you that you have high cholesterol? Or, do you know if your total cholesterol is greater than 200? Or, is your HDL cholesterol less than 35?
Do you consider yourself physically inactive at work and during your leisure time?

The Basic Workout Outline:

Now that we got the "Do I need to see a doctor?" question dusted, we come to the crunch of things. What makes up an standard, basic freestyle step routine? What are the most common sections within one of these group classes.

The below list is a common, standard breakdown of a freestyle step class, in the order that it should be presented.

Warm Up
Stretch
Step Workout
Cool Down
Stretch

Freestyle Step Exercise Guidelines:

The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.

PLEASE NOTE: There is going to be quite a bit of "technical" names coming up in the next few headings, however I have also attached how to obtain such information a bit further down in this article.

Mode:

Type of exercise - Freestyle Step aerobic exercise

Frequency:

3-5 days per week

Duration:

20 to 60 minutes of continuous freestyle aerobic activity

Intensity:

50 - 85% of maximal aerobic capacity (VO2 max), or
50 - 85% of Heart Rate Reserve, or
60 - 90% of Maximal Heart Rate

Low Intensity:

35 - 60% of Heart Rate Max or
50 - 60% of Heart Rate Reserve

Moderate Intensity:

60 - 80% of Heart Rate Max or
60 - 70% of Heart Rate Reserve

High Intensity:

80 - 90% of Heart Rate Max or
70 - 85% of Heart Rate Reserve

How to Determine Your Heart Rate Training Range:

Heart Rate Reserve: The Karvonen Formula

Find your Resting Heart Rate (RHR) (maybe use your fitbit for this info?)
Find your Predicted Maximal Heart Rate (HR max)

HR max = 220 - age

Find your Heart Rate Reserve (HRR)

HRR = HR max - RHR

Find the lower limit of your Heart Rate Training Range:

Multiply your HRR by 50% and add your RHR
HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range:

Multiply your HRR by 85% and add your RHR
HRR x .85 + RHR = High Target Heart Rate

Percent of Heart Rate Max:

Find your Predicted Maximum Heart Rate (HR max)

HR max = 220 - age

Find the lower limit of your Heart Rate Training Range

Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

High Target Heart Rate = HR max X .90

Principles of exercise prescription for fat loss

Exercise plans should include planned activity such as gym sessions with an appropriate balance of resistance training and cardiovascular workouts to meet the specific needs of each client.

Exercise plans should also include recommendations for 30 minutes daily of moderate intensity aerobic exercise such as walking.

In addition, if clients want to improve fitness, they should do 30 minutes of vigorous activity such as running or playing sport, three to four times a week.

The plan should incorporate increased ‘incidental’ physical activities that people can fit into their lifestyle. Walking is the simplest, cheapest and easiest exercise to incorporate into lifestyle.

Other suggestions for specific groups:

Pre-menopausal women

Long duration, low intensity exercise

Post-menopausal women

Aerobic exercise
Resistance training

Pregnant women

Low–impact activities such as walking and swimming

Younger men

Any form of physical activity for younger men

Older adults

Resistance training

The very overweight and obese

Small, cumulative increases in daily physical activity
Non-weight bearing exercise initially e.g. aqua activities, cycling
Start at a low to moderate intensity and gradually increase
Low-impact activities (walking, water exercise, low-impact aerobics)

The unfit

Short cumulative sessions of aerobic activity (e.g. 10 minutes)

Remember that clients need to enjoy and be able to stick to any exercise prescription.

Disclaimer

You must get your physician's approval before beginning any exercise suggested in this blog. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.

The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.

Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.

That was our last article for 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

For our first 2017 article, we will looking at the subject of "Applying Music to Step Aerobics" here we will looking at why is music so important when doing a Freestyle Step Aerobics Class.

Bruno Jimenez
December 2016

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Freestyle Fitness XTRVGNZ

30 December 2016