Freestyle Step Aerobics

The "Home Made" version

Put your hand up if you look forwards to get changed onto your gym gear, and make your way to the gym to only be there for 30 minutes. I mean it is common knowledge that the recommendation out there is to exercise for about 30 minutes daily. So, again I ask to put your hand up if you would go through the bother to get changed and travel to the gym to spend a merely 30 minutes doing a workout. mmmmmm.... I don't see many hands raised, if any!. Well, the truth is that to get the recommended 30 minutes of exercise can be done without having to travel to the gym. That's right, no travel! That is because you can always get your workout done at home and feel exhausted at the end of it, in the comfort of your own place, where clothing is optional! :-)

The answer? .... "Freestyle Step Aerobics"!. Where else could you find a high-intensity and low-impact workout without the need of much space, and somewhat little effort? The brilliance of "Freestyle Step Aerobics" is that, like good friends do, it gives you something in return. In this case is health benefits, as well as economic benefits. Also as good friends do, it helps you to get what you want, in this case it helps you to achieve the results you want. Also, like with friends you do not need too give much in return. This symbiotic exchange only requires you to give very little effort and a routine that can be easily adapted depending on what you need.

"Freestyle Step Aerobics" History

I know that we all have been here before. I have written about the history of "Freestyle Step Aerobics" in some of my earlier blogs, but again, for those of you that might have skipped this in the past (...yes, you!... I am referring to you!) here is a quick review of "Freestyle Step Aerobics" beginings and how it came about.

"Freestyle Step Aerobics" is not a recent invention. Some people may even call it dated. But the truth is that people have been doing "Aerobics" since the 50's.

It was only in 1989 when a college student with joint friction overuse injuries, caused by high-impact aerobics, created her own physical therapy with a milk box. That student was Gin Miller. Gin Miller phsysical therapy consisted on stepping up and down to and from the milk box while at her home porch. But that was not all. What really made the creation of what we know as "Freestyle Step Aerobics" is the fact that Gin Miller was getting bored, and needed to break the monotony of stepping up and down. Gin Miller achieved that by adding music to her workout. With music now, Gin Miller identified that her natural progression depended on the rythm of the music being played. Slower music automatically made her to step up and down slower, making her last longer while still getting a good workout. When the music had a faster beat, her step up and down changed to a faster pace, achieving that workout she used to get from the typical floor aerobics, but without the joint impact, and breaking into a sweat faster. Gin Miller knew she had something special. This simple concept gave rise to the famous way of exercise we know today as "Freestyle Step Aerobics".

Classes were then introduced into Fitness Centres and Gymnasiums. These classes were divided into "Basic", "Intermediate" and "Advanced". Were new participants could start on the "Basic" classes and get used to the move names and progression,. These classes would give an introduction to standard moves. Once "Basic" classes became non-challenging anylonger, the participant would have a natural progression to the "Intermediate" classes. In these classes moves would be combined into routines. Routines complexity depended on the class participants, however the instructor would look for a balance of simple, medium and somewhat complicated routines to challange the variety of members in the class. But like with all things, you can never satisfy all. Some members would find that what other class members found challenging, or over-challenging, they would find monotonous or non-challenging at all. These members, and as a natural progression would have option to attend the "Advanced" classes. These classes were desinged to be challenging and while still giving the members a physical workout, they would also get a mental workout. Routines would be complex making your mind work extra hard to instruct your legs and body while still keeping an eye on the instructor for new spins and changes to the routine whilst memorising what is being taught for what was known as "The finally". "The finally" being "The end show" the time where everything you learnt during the session is put on as a display of your physical and mental attitude.

In the late 90's and new millennium people saw the group workouts as a money maker. Programs were being created in the attempt to get money from instructors and fitness centres, while the fitness centers would still need to cover costs by charging the members. Gym fees went up as more and more programs were being added to the gym group workout schedule. These programs included LesMills, Zumba, F45, Kangoo, 12WBT and Physitrack to mention a few. "Freestyle Step Aerobics" had its "Freestyle" removed and was restricted to moves pre-created for the instructor and the members. This allowed gyms to provide classes that even if an instructor was not available, 100s of other instructors would be available to cover the class. All these instructors (program members) would have the right to cover these classes due to their financial contribution to the program in "licencing to teach" the program. Step was limited to "average" moves with "average" routines provided by "cookie cutter" instructors where even their class delivery is limited. Don't get me wrong. These "step" program classes are not for me, as I do seek the "Freestyle" portion of the "Freestyle Step Aerobics" style, however there are many people out there that will be happy with no need to think, and just do the same routine for weeks on end. There is a niche for this sort of exercise. However it is not me. I guess that if you are reading this blog, you probably feel similar.

....but I regress....

Lets go back to "Freestyle Step Aerobics" done at home.... oh! did I mention "clothing is optional"?... :-)

First things being first, you need to prepare yourself to step....... Lets see, what does one need in order to do "Freestyle Step Aerobics", clearly you will need something to step on. You could use the standard "Freestyle Step Aerobics" bench. Although they do come in many different styles, the basic make up is the same. A Bench that can be more or less graduated to suit different heights. You could easily find one at a sporting goods store, or of late, you could find a second hand one at one of the many online shops like Gumtree for example.

However, you do not need to spend money in the purchase of a stepping bench, as if you prefer to practice "Freestyle Step Aerobics" at home, you can use a set of stairs, a thick phonebook (please make sure it is secure for you to step on and off from it) or a sturdy wooden or plastic box, similar to what Gin Miller used when she came up with "Freestyle Step Aerobics". Just make sure that whatever you choose to use is sturdy, can support your weight, its not slippery and isn’t too high.

The Basics Of "Freestyle Step Aerobics"

As a beginner, it’s important to familiarize yourself with the basic steps of "Freestyle Step Aerobics" before jumping into a more advanced routine. These are some of the basic steps that you can practice. Keep in mind that your lead foot is the foot that you lead with.

The Basic Step – Step onto the bench with your right foot, followed by your left foot. Then step down with your right foot, followed by your left foot.

The Tap Up – This step is similar to the basic step. Step onto the bench with your right foot (lead foot), and then tap the bench with your other foot. Bring that foot back to the ground, followed by your lead foot. Repeat again, but this time your lead foot is your left foot as your lead foot.

The Split Basic Step – Step onto the bench with your right foot, followed by your left foot. Tap the ground with your right foot and then bring it back onto the step. Repeat that move with your left foot and then step down with your right foot, followed by your left.

The Repeater – Step onto the bench with your lead foot and do a knee lift with the opposite foot. Tap the ground with that foot. Repeat the leg lift/tap three times.

The Grapevine – Step to the side with your lead foot and then cross the opposite foot behind it going on the same direction. Step to the side with your lead foot again and bring up the opposite foot so it rests next to your lead foot. Now repeat by going the opposite way.

The “A” Step – Stand next to your bench and face sideways. Step onto it with your lead foot, followed by your other foot. Then step down on the other side, lead foot first and followed by the other foot.

The “I” Step – Perform a basic step but before stepping down, do a jumping jack.

The “V” Step – This step is similar to a basic step, but the difference is that you should step far, with your foot landing on the farthest side of the bench.

The Turn Step – This step can be tricky for some, so keep in mind that you’ll be changing directions while stepping. Stand facing the side of the bench. Step up onto the side nearest you with your lead foot and then step onto the other side with the opposite foot. With feet firmly planted, turn your body so you are facing forward. Turn once more so you are facing the side you started on, and step back onto the ground with your lead foot, followed by the other foot.

The Corner-to-Corner Step – Step onto the corner of the bench with your lead foot and do a leg lift with your opposite foot. Bring it back to the ground, followed by your lead foot. Repeat this step on the next corner using the opposite foot first.

After you become comfortable with these steps, you can start to organize your own routine. You can vary the routine by turning the knee lifts into kicks or by increasing the number of taps. Once you become really advanced, you can incorporate the upper body into the routine by lifting light weights while stepping.

How To Prevent Injury

It can be very easy to injure yourself while doing "Freestyle Step Aerobics" if you make these rookie mistakes:

Using a bench that’s too high – Make sure the bench height is comparable to your leg length.

Stepping onto the bench incorrectly – Make sure you place your entire foot on the bench. If the heel is hanging off, this puts undue stress on the foot and could lead to Achilles tendinitis.

Bouncing or hopping off of the bench – This also puts undue stress on the feet and ankles and could lead to a shin split or a stress fracture.

Benefits

"Freestyle Step Aerobics" not only works your lower body, it also does wonders your heart. It increases your heart rate and helps you to burn a lot of fat and calories. It also has economic benefits, the main one being that it’s cheap. You don’t need to buy any expensive equipment; all you need is a "Freestyle Step Aerobics" bench or a set of stairs. You don’t need a lot of room to do "Freestyle Step Aerobics" and once you familiarize yourself with the steps, you can shape the routine to make it more challenging.

"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 March 2018. 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
March 2019

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Freestyle Fitness XTRVGNZ

28 March 2018