01 April 2023

An Ecological Approach To The Effects Of Freestyle Step Aerobics - PROPER TECHNIQUE AND INJURY PREVENTION

An Ecological Approach To The Effects Of Freestyle Step Aerobics

PART IV - Proper Technique and Injury Prevention

Introduction

Since the 1st of January 2023, we started a jouney of understanding the Ecological Approach to effects of Freestyle Step Aerobics. In January we looked at the cardiovascular health aspect. In February, we looked at Weight Loss aspect, March 2023 was all about Muscle Toning. This month of April 2023, we are looking at Proper Technique and Injury Prevention aspect of the discussion.

Proper Technique and Injury Prevention

While freestyle step aerobics can offer numerous health and fitness benefits, it is important to approach this type of exercise with caution and proper technique to avoid injury. Some common mistakes made by beginner step aerobics participants include over-extending the leg during stepping movements and landing with too much impact on the joints. To avoid these mistakes and reduce the risk of injury, it is important to follow proper form and technique, as well as to start slowly and gradually increase intensity as fitness improves.



Freestyle step aerobics is a popular form of exercise that involves stepping up and down on a raised platform, also known as a step bench, while performing various movements to music. It is a high-impact, cardiovascular workout that can be modified to meet the needs and abilities of a variety of individuals. While step aerobics can provide numerous benefits, including increased cardiovascular endurance, muscle strength, and coordination, it is important to ensure proper technique is used to minimize the risk of injury.

One way to approach proper technique in step aerobics is through an ecological approach, which recognizes that the individual, task, and environment all interact to influence performance and injury risk. This means that proper technique involves not only the individual's ability to execute movements correctly, but also the design of the step bench and the surrounding environment.

For the individual, proper technique in step aerobics begins with proper footwear. Sneakers with good support and shock absorption are essential to protect the feet and ankles from the high-impact nature of the exercise. It is also important to warm up and stretch before beginning a step aerobics routine to prepare the muscles and joints for the demands of the workout.

During the step aerobics routine, proper technique involves maintaining proper alignment of the body and controlling movements. This means keeping the shoulders relaxed and the core engaged, and avoiding overreaching or overextending the arms and legs. It is also important to keep the feet pointed straight ahead and to avoid stomping or slamming the feet onto the step bench, as this can increase the risk of injury to the joints.


The task, or the step aerobics routine itself, can also impact proper technique and injury prevention. It is important to choose routines that are appropriate for the individual's fitness level and to modify movements as needed to maintain proper technique. For example, if a particular movement is too difficult or causes discomfort, it may be necessary to modify it or omit it entirely. It is also important to take breaks as needed to avoid overloading the body and to stay hydrated throughout the workout.

The environment, including the design of the step bench and the surrounding area, can also impact proper technique and injury prevention. The step bench should be stable and of a suitable height for the individual, and it should be placed on a flat, non-slip surface to prevent slipping or tripping. The surrounding area should be clear of any hazards or obstacles that could cause injury.

In summary, proper technique in step aerobics involves a combination of individual factors, such as proper footwear and body alignment, and task and environmental factors, such as the design of the step bench and the surrounding area. By taking an ecological approach to proper technique and injury prevention, individuals can maximize the benefits of step aerobics while minimizing the risk of injury.

Next article

In January 2023 we started the "Effects of Freestyle Step Aerobics" series talking about its impact on "Cardiovascular Health" and followed by its effects on "Weight Loss" in February and in March with the effects that freestyle step aerobics has on "Muscle Toning". And finally this month of April we followed through with "Proper Technique and Injury Prevention". For the month of May, the article will be "Frequency of Freestyle Step Aerobics Workouts Influence on Muscle Toning Effects". Don't miss out on this great subject. Keep an eye open for the next or become a blog subscriber/follower. We'd love you to be on board!


"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 April 2023 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
April 2023

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Location: Australia
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