The race between speed and Freestyle Step safety
bpm and its manipulation.What is the fastest bpm for step aerobics that is considered to be safe practice
There is something have come across my internet walks that some people have called it "the Xtreme Goldfish" and is not just referring to Freestyle Step, but also to most group exercise classes. What is "Xtreme Goldfish" I hear you ask? Well, that is when you take something that works well, and people come to it in droves, and assume that it will work better if you speed it up, and make it "extreme"..
Gin Miller was
an injured instructor that decided to use her porch steps as a
rehabilitation form for her knee injury. She quickly realised that
climbing steps was not only a low impact, as well as non-irritating form
of exercise for her knee but she also realised that it provided a good
cardiovascular workout. Gin Miller introduced step aerobics into the
clubs she was working at, and it was shortly after, in 1989, that Gin Miller
joined Reebok and formed the orignal Step ReebokTM. She worked with Reebok to form the 'Reebok University' to begin doing research on step.
I know that the information I am about to throw at you is ten years old, however think that the step fitness level of a beginner back then, is the same or very similar to the fitness level of a beginner now days. So here I go....
In the U.S., the top three groups providing group exercise certification programs, in no particular order, The American Council on Exercise (ACE), The Athletic Fitness Association of America (AFAA) and the National Exercise Trainers of America (NETA) The ACE group instructor manual said that according to Reebok Step Training Guidelines, Freestyle Stepper at the beginner lever are easily and appropriately challenged when the music beats per minute (bpm) reaches between 118 and 122bpm. However if we look at Freestyle Steppers of intermediate to advanced fitness level, the flow and rhythm of 122 to 128bpm are acceptable for these participants looking for a greater freestyle stepping challenge.
OK, that is information from 10 years ago. Since then until now there has been a lot of research in this field, (similar to just about everything else in the fitness industry), and people in the business of certifying fitness instructors certainly keep abreast with this research, though may not agree on the results. ACE still, from what I understand, recommends staying under 128bpm, though I have been told that the AFAA suggests for advanced participants 135bpm could be used.
The above bpm are supported by most premixed music today that is specifically marketed for freestyle step. When searching the internet for Freestyle Step music (...yes, I know.... I need to get a life!), the range i find is mostly between 128 and 130 bpm. However during some of my music hunting I found that some of these playlists do reach 135 bpm. However on the other hand I did come across other music playlists for Freestyle Step that played at about 120bpm. Further queries regarding the reason behind this slower cadence, resulted in ascertaining that the market for the 120bpm is primarily senior group exercise.
So, if the market is publishing music on the 120 to 130bpm, why some instructors do go over 130bpm? Well, as a member I do remember participating in classes that provided 120bpm Freestyle Step session, others providing 125bpm, other ones 130bpm, etc... I noticed that the lower bpm sessions were reducing their membership follow up, and the ones with higher bpm, increasing. I have to recognise it though, I stopped going to the lower bpm sessions as I found them increasingly less challenging as my fitness level and freestyle level increased.
With time, these slower sessions became "Basic Step" while the 130bpm sessions became mostly "Intermediate Step", and the "ass crazy" speed ones "Advanced Step". These last two became the norm, and less and less members were attending the "Basic Step" classes. With time, Gyms and fitness centres could not justify running a Freestyle Step session with only 4 to 6 participants. "Basic Step" classes started to die from the Group Exercise Timetable of gyms. ....The direction this paragraph is going is not really sticking to music speed.... so i better stop here and talk more specifically about speed and bpm's...
I personally find that it is safe to run a Freestyle Step session at 125 to 130bpm. However I have also noticed that many beginners get quite confused when the music speed is itching the 30bpm mark. Add to this little or no break down of some of the moves, or complexity to the routine, and you will loose them for ever. I reckon that if an instructor has beginners in their session, 125bpm might be fine, if the choreography is not overly complicated and the routine is broken down according to the members capabilities.... although my personal preference is more on the faster levels
Before i continue, I will state that "VO2 max" is a name derived from "V - volume", "O2 - oxygen", "max - maximum". That is the "Maximal oxygen consumption" whcih reflects the cardiorespiratory fitness of an individual. So i would like to add that increasing speed is not necessary a harder workout. Researchers have found that with two step risers and music speed in the low 120bpm, VO2 max of Freestyle step was very similar, if not equal to the VO2 max of running. Despite this finding, many people raised their music speed and reduced their raisers to one, or just work out on the platform alone.
I know that the information I am about to throw at you is ten years old, however think that the step fitness level of a beginner back then, is the same or very similar to the fitness level of a beginner now days. So here I go....
The above bpm are supported by most premixed music today that is specifically marketed for freestyle step. When searching the internet for Freestyle Step music (...yes, I know.... I need to get a life!), the range i find is mostly between 128 and 130 bpm. However during some of my music hunting I found that some of these playlists do reach 135 bpm. However on the other hand I did come across other music playlists for Freestyle Step that played at about 120bpm. Further queries regarding the reason behind this slower cadence, resulted in ascertaining that the market for the 120bpm is primarily senior group exercise.
So, if the market is publishing music on the 120 to 130bpm, why some instructors do go over 130bpm? Well, as a member I do remember participating in classes that provided 120bpm Freestyle Step session, others providing 125bpm, other ones 130bpm, etc... I noticed that the lower bpm sessions were reducing their membership follow up, and the ones with higher bpm, increasing. I have to recognise it though, I stopped going to the lower bpm sessions as I found them increasingly less challenging as my fitness level and freestyle level increased.
With time, these slower sessions became "Basic Step" while the 130bpm sessions became mostly "Intermediate Step", and the "ass crazy" speed ones "Advanced Step". These last two became the norm, and less and less members were attending the "Basic Step" classes. With time, Gyms and fitness centres could not justify running a Freestyle Step session with only 4 to 6 participants. "Basic Step" classes started to die from the Group Exercise Timetable of gyms. ....The direction this paragraph is going is not really sticking to music speed.... so i better stop here and talk more specifically about speed and bpm's...
I personally find that it is safe to run a Freestyle Step session at 125 to 130bpm. However I have also noticed that many beginners get quite confused when the music speed is itching the 30bpm mark. Add to this little or no break down of some of the moves, or complexity to the routine, and you will loose them for ever. I reckon that if an instructor has beginners in their session, 125bpm might be fine, if the choreography is not overly complicated and the routine is broken down according to the members capabilities.... although my personal preference is more on the faster levels
Before i continue, I will state that "VO2 max" is a name derived from "V - volume", "O2 - oxygen", "max - maximum". That is the "Maximal oxygen consumption" whcih reflects the cardiorespiratory fitness of an individual. So i would like to add that increasing speed is not necessary a harder workout. Researchers have found that with two step risers and music speed in the low 120bpm, VO2 max of Freestyle step was very similar, if not equal to the VO2 max of running. Despite this finding, many people raised their music speed and reduced their raisers to one, or just work out on the platform alone.
The increased speed and lower step platform lowered the VO2 max if compared with 120bpm music and two raisers, but freestyle step members, including myself, liked it because it felt we were working harder.
In my travels here in Australia, and overseas, I have seen some fun choreography that mixes freestyle step routines and floor aerobics moves. The music is usually faster, but members generally use 1 or no risers on the step side of the workout. I guess this is safer than the fast speed on 2 risers.
There is indeed a fine balance between keeping people happy and making sure they are safe. You can educate them that they are burning more calories when doing Freestyle Step at about 120bpm and using 2 raisers than when using a faster bpm on 1 or no risers. But the Freestyle step member is free to choose what they believe is best for them.
"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any 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 light-headedness, 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.
"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."
Disclaimer
You must get your physician's approval before beginning any exercise suggested in this blog or any of its articles. Any recommendations found within these articles 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 light-headedness, 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 February 2018 article. 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.
Bruno Jimenez
February 2018
February 2018
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