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01 February 2021

Freestyle Step Aerobics - What is this?

Freestyle Step Aerobics - What is this? 

...why is it such a good exercise to get into

Introduction 

Everyday scientists around the world discover new health benefits attributed to physical exercise. Almost everyone, regardless of his or her physical condition, can participate in some form of exercise. We will go as far as saying that even some exercise programs can reverse some of the negative effects of aging, even if done for a short period of time, on this complex and vital system that controls your daily life, your body.

Many of the sources from the many of the fitness information I have extracted for my Blog articles, do state that the best exercise for beginners is our beloved Freestyle Step aerobics.

So this article today is going to be shining some light on Freestyle Step Aerobics exercising and its impact to us all. 



Freestyle Step aerobics is a fun and exciting exercise which is choreographed to music, grouping 64 beat counts for a “Block” of exercise and uses an elevated step platform (known simply as 'the step'). At its basic levels, freestyle step is amazing for toning the lower body as well as being the best exercise for beginners who want to lose weight and have fun along the way. 

Why Freestyle Step Aerobics?

Why is it a better option?

Why would Freestyle Step be a better option than any other form of physical exercise?. The most important reason is that it is extremely easy to get into freestyle step exercises. You don't have to buy an expensive set of equipment for freestyle step aerobics. All you need to do is to join a group exercise freestyle step class at one of your local gyms. If you choose to freestyle step at home, you’ll need an elevated step along with highly motivating and blood pumping music in the background and you are ready to go.

In regards to the Coronavirus pandemic, Gyms are a safe place to keep practicing your beloved freestyle step classes. Use their suggested prevention measures, and make sure you clean your step, step risers and your immediate area of exercise before and after each session.

However if you are worried and choose not to join public classes, you don't have to worry. You can carry on freestyle step aerobics at home via online classes, an exercise video/DVD/MP4, or other various platforms like Youtube streaming, Freestyle Step XTRVGNZ videos, Facebook videos, etc... for more details have a look at my article “Freestyle Step - Best thing to do during the quarantine” to see why freestyle step aerobics is a great idea in quarantine.

Benefits of freestyle step aerobics

Exercising is crucial for living a healthy life. Exercising has huge benefits that can help with many health problems such as excessive weight and high blood pressure. There are many more benefits, the list of benefits from freestyle step is very long, thus I have listed here, and based on my opinion, some of the better ones:

Reduce the risk of premature mortality

Alpa Patel, an infectious disease epidemiologist specialist at the American Cancer Society and author of a study that analyses the link between exercise and mortality, says that exercising more than 450 minutes (7.5 hours) every week can increase your lifespan. In my personal opinion, I wouldn’t argue with this fact. So people doing Freestyle Step at least an hour a day, have a better chance to live longer than those who seldom exercise or do not exercise at all.

Reduce high blood pressure

High blood pressure has been linked to a few chronic health problems. High blood pressure (or also known as hypertension) can quietly damage your body for years before symptoms develop. Uncontrolled high blood pressure can lead to disability, a reduced quality of life, or even cause you a fatal heart attack or stroke. Regular Freestyle Stepping strengthens your heart. Logically a strong and healthy heart can pump a lot more blood with very little required effort. Freestyle Step lowers blood pressure by reducing the stiffness in the arteries so blood can flow more easily.

Reduce the risk of developing diabetes

Regular Freestyle Step can also help with the prevention of diabetes. Step increases the insulin sensitivity of your cells. So when you exercise, you need less insulin to keep your blood sugar levels under control. It has also been identified that patients vulnerable to type 2 diabetes can reduce, by more than half, their risk of developing the disease by eating a low fat diet and doing half an hour of Freestyle Step a day. Another study recently found that for patients at risk of type 2 diabetes, diet and Cardio exercises were more effective than the drug metformin at preventing the disease.

Build and maintain healthy muscles, bones and joints

Freestyle Step affects the body by maintaining healthy joints, bones and muscles. Freestyle Step is very effective in strengthening bones as well as muscles. Step can also be very beneficial in building strong bones in children, as well as maintaining them till an advanced age. Because bone is a living tissue, it changes over time in response to the force exerted on it. However, if you are worried that working out could cause knee damage or pain, then you should consider a freestyle step session at a basic level. Freestyle Step was created as a knee joint therapy by Gin Miller. Aerobics competitor Gin Miller was sidelined from high-impact activities in 1986 when she injured her knee. She was advised by her physical therapist to build her strength back up by stepping on and off an upside-down plastic milk crate 11 inches (28 cm) tall. The crate was too high, so Gin Miller used her 8-inch front porch step instead. After a few weeks of therapy, she noticed her increased fitness and realized this would be a good workout method for others. For this reason, if you have joint problems, then you can start freestyle Step with basic level and slowly and safely build your health level.

Types of step Aerobics

You can see in many gym’s timetables a large variety of Step classes, such as basic, athletic, Zumba-Step, Dance-Step, intermediate, moves, Advanced, etc… However freestyle step aerobics is only divided into 2 types, and all you need to do is to understand the differences between them, high-impact step aerobics and low-impact step aerobics.

Low-impact Step Aerobics

Low-impact step aerobics involves stepping onto and off the raised platform with one foot at a time. During this exercise at least one foot is in contact with the ground or on the step platform at any time.

Low Step Aerobics was developed to reduce extremity leg injuries associated with high impact step.

Things to consider:

  • when stepping up, do not allow any part of the foot to hang over the edge of the platform
  • make sure to step up with the heel first and with the ball of your foot when stepping down
  • maintain good posture with abdominals tucked in, back straight.
  • Minimise turns, jumps and direction changes
  • Keep music to a constant between 120 and 124 beats per minute (BPM)

High-impact Step Aerobics

Unlike low impact step aerobics, high impact might include lifting your both feet off the ground or the step at some point. This level is a little more quick pased and challenging compared to low impact step aerobics. High impact step aerobics uses aerobic movements such as jumping and hopping. This exercise provides great cardiovascular advantages along with good metabolic benefits, although it does increase the risk of injury if not performed properly. High-impact aerobics requires more concentration and able to turn and hop on the step.

Things to consider:

  • If not performed properly and with care, this level of exercise may have a higher reported injuries, particularly in the lower body.
  • high impact aerobics may be inappropriate for individuals with bio-mechanical or other factors that predispose participating members to injury in the lower leg and foot regions
  • Participants might not be aware that the session which they attended is a high impact one, or that they might just recently moved from low impact to high impact session, thus it is encouraged that instructors do show both the low impact and the high impact form of the moves known as the basic or “base move”
  • There is a more complex routine. Made of well thought moves or “blocks”.
  • Music might be from 130 to 136 beats per minute. Some more specialised sessions might increase to 140 beats per minute.
  • There is a clear concentration towards the moves and their complexity, including jumps, hops and turns.

Conclusion

Freestyle step is not an expensive exercise to start with, especially if you are a member of a gym that already offers this form of exercise. Just join the session and you will be provided with the stepping platform. For beginners, I suggest not to add any risers to the platform until you are confident with your moves.

The other added bonus is that gym’s have gone the extra length to ensure their members would not be exposed to the coronavirus by being very careful and thorough with their cleaning procedures. Gyms also provide additional disinfectant to the level provided by the government. Gyms instructions even encourage members to clean their equipment (Step equipment to us) before and after use.

If unable to attend sessions, you can always attend one of the so many online sessions. Where possible you could use a step you can purchase from a large retail provider, or improvise. Always make sure the step is secure, and strong to support you and your impact on it.

Freestyle step does extend your lifespan when it is periodically executed. In addition you would also gain a reduction on your blood pressure. Some studies also indicate a reduction in getting diabetes.

Against the belief of many, when freestyle step is properly executed, it does not impact your joints, on the contrary it builds your joints, bones and muscles.

Freestyle step aerobics is only a safe exercise as far as the moves are done as they were meant to be performed. Variations to this might not cause short or long term consequences to you, but it might. A small error might cause you to miss your step or twist your ankle or trip over, etc… These accidents are increased two and three fold when executed over a high-impact session.
"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 January 2021 article, our first article for the 2021. 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
January 2021
on
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Location: Australia
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