04 May 2016

Step Aerobics in Prevention of Osteoporosis

After 27 years on the gym floor, Step aerobics continues to help in the prevention of Osteoporosis

27 years!! I mean, 27 years is something! Especially in the aerobic workout world. Freestyle Step has been around since the 1980's, when Step Reebok was presented to the world by Reebok International. It was not until about 10 years later, in 1999, at the turn of the century (Gosh! That sounds like such a long time!) that a research was done to look at the impact of Step Aerobics on human bone mineral density.

This research demonstrated how step aerobics can impact bone mineral density by increasing and maintaining such density especially in women. Osteoporosis is a disease in which the bones lose their density and become weak, fragile and brittle thus more likely to break. This is where bone density can be managed by making Step Aerobics classes part of your weekly routine, thus help to prevent the onset of Osteoporosis.

We all know that the world population is getting “older”. That is where a very large proportion of us, people reaching a more advanced age. Osteoporosis onset is then affecting more, and more of us, as our bones are depleted from its bone mineral density, increasingly becoming a health care concern globally.

The Journal of Bone and Mineral Research published a study that examines data that indicate premenopausal women can gain and maintain increased bone mass through aerobic exercise, specifically step aerobics. This study added further information backing up the findings by Reebok University, that step aerobics is a truly beneficial and effective exercise format for all ages and fitness levels.

The UKK institute for Health Promotion Research in Finland conducted a study that involved 50 women, spread across two groups, a control and a study group, who participated in supervised high-impact training exercises over a period of 18 months, followed by unsupervised training program consisting on exercising an average of twice a week on their own by participating in step or aerobic classes.

The study findings were that aerobic exercises, even to a moderate level, would assist in maintaining an increased level of bone mineral density. This study endorsed the fact that increasing the consumption of calcium, vitamins and the inclusion of high-impact exercise regime, does assist in keeping at bay bone mineral deterioration. This is achieved by the creating and maintaining and increased level of skeletal bone mass.

Earlier understanding of what was required to increase bone mineral density, was that a comparatively energetic aerobic and strength training routine was needed, however, the Journal of Bone and Mineral Research Study concludes that it is possible to sustain such an increased bone mass with unsupervised, moderate and less challenging step or aerobic classes. The study proves that women that partake in regular step classes profit from stronger muscles and an improved health and fitness lifestyle, additionally profiting from improved bone density levels, which is key to preventing osteoporosis.

The study findings are encouraging experts, such as Freestyle Step instructors and Step master trainers, on the cutting edge of women’s fitness across the globe. It is vitally important, now more than ever before, for women and experts in the field of fitness to be well-versed regarding the best way to use fitness, and the incorporation of freestyle step aerobics classes, to remain healthy and strong while keeping Osteoporosis at bay. Fitness professionals can promote moderate step aerobics workouts and feel strong at endorsing a healthy lifestyle and the participation in step classes, especially with today’s women busy lifestyle who try to juggle professional and personal lives.

Twenty-seven years of Freestyle Step and still in existence conveys the health benefits of participating in step aerobics, even with only attending a freestyle step class a couple of times a week. Woman globally should be inspired and in particular to embrace freestyle step aerobics programs, as an addition to their workout routine and fitness lifestyle.

That was our article for May 2016. 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.

Next month, we will look at the subject of "Step Training Guidelines" here we will look at what is globally acknowledged as the guidelines to keep in mind when attending a freestyle step class.

In the June 2016 article, I will review the above subject.

Bruno Jimenez
May 2016

TWITTER - https://twitter.com/FreeStyleStep
FACEBOOK - https://www.facebook.com/StepXTRVGNZ
YOUTUBE - https://www.youtube.com/channel/UCVpN8YvJ_2er0rw8B3q-sbA
INSTAGRAM - http://instagram.com/freestylextrvgnz
# TAGS - #freestyle, #FreestyleStep, #step

27 April 2016

BASIC FACTS - What You Need to Know About Freestyle Step

Keeping ourselves healthy and fit has become a necessity in this modern life. In spite of our hectic and busy life in this modern age, it is very important that we can space enough time to do our physical exercises. Thanks to the presence of fitness centres, we can now exercise conveniently. More interestingly, we are now provided with more sophisticated and helpful fitness tools and equipment to help us get the good shape more easily and effectively. Freestyle Step has turned out to be one of the most popular fitness tools for many fitness enthusiasts. This useful tool will help you get more out of your workouts and comes with a number of different benefits.

Freestyle Step is normally equipped with some risers. You can use these accessories to create your most desired height levels. If you like to arrange this fitness platform on a slant, you might need to purchase the one that comes with special grooves. You can use this particular step to raise your calf, lunges or work on your core.

The class of Freestyle Step has been very familiar in almost every fitness centres in the country. This aerobic class mostly uses an adjustable step platform that we normally use with some music background to keep us motivated and spirited. The height of the step platform is easily adjustable to meet the needs or fitness levels of the users. The instructors of a freestyle step class will introduce you to a number of different intensity levels.

The Benefits of Freestyle Step

The workout using the step would require you to come up with a high amount of energy and it can be a great choice for every fitness level. If you join the 60 minute class of freestyle step, your workout will lead you to abdominal conditioning. Many people love to join this class the workout offers a fun and enjoyable experience. This fitness class has turned out to be a great option to help you burn your calories. In general, 60 minutes of this fitness class will reward you with 605 burnt calories and a 45-minute class will help you burn up to 455 calories.

In addition to burning your calories, Freestyle Step can also come in very handy in increasing your cardio fitness and improving your coordination. You can also rely on this fitness class to help you improve your balance and gait as well as toning and shaping the lower parts of your body.

How to Make Your Freestyle Step Exercise More Intense

Not only that this particular fitness class offers plenty of benefits to the shape and the health of your body, Freestyle Step turns out to be a very energetic, powerful and fun workout. It actually stimulates and stretches both of your entire body as well as your mind. During this aerobic workout, every muscle from your toes to your head is used. The enjoyable steps and moves that you do will be very beneficial to your grey cells as well.

If you think that you can still have more fun with this fitness exercise, you can try to make it more intense. You can actually try this idea when you work out at home. You must be very curious to raise the height of your step to have a more beneficial and intense workout. However, this is not the only way you can try to make this fitness exercise more enjoyable. The following simple ideas will come in very handy to turn your regular Freestyle Step exercise at home into a more intense session without adding more complicated touches to it.

Pulling Your Weight

Using small wrist and ankle weights has been very common during jogging activities. These are meant to keep ourselves in a fit condition. Some of us must have been very familiar with lifting a bag of sugar or a can of soup at home just to build up the tone of our muscle. Little that you know, you can replace all those complicated home exercises by practising the Freestyle Step Aerobics in your home. Before you start the exercise, all you need to do is strap on some weights. In order to make it more intense, the weighted belts might come in handier. These additions will help your work on the core of your muscles during your movement. The point of this idea is that you will have a bulky and heavy feel on your hips and limbs. Pulling your weight in this fitness exercise will be very useful to grow much stronger muscles. Moreover, it will also make you more familiar with using weight in practising the Freestyle Step.

Throwing Some Shapes

If you just fail to spare plenty of time for practising Freestyle Step at your home, you should not let that keep you from giving it up completely. You can still work it out by pulling a number of simple moves. However, you need to keep in mind that these simple moves are not meant to make your step boring and bland. In order to spice things up, you can introduce some crunches, lunges and squats moves to your routine exercise. Make sure that you take this action very carefully so that you can protect yourself from being injured just because you wish to give your muscles an extra challenge. Lunging off the step would be a lot more fun than just stepping in on and off.

Try the Backpacking Method

It does not mean that you should go backpacking and head to your most desired travel destination. This particular method suggests you wear the backpack and go around your house. You will have a totally different experience when you practice your Freestyle Step Aerobics with your backpack. The enormous weights of your backpack will get your lungs going. They will also get your heart racing and work on your entire muscles. It might be a foolish idea but the enormous benefits should remove your laughter.

That was our article for April 2016. 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.

Next month, we will look at the subject of "Step Aerobics in Prevention of Osteoporosis" here we will look at how new research has revealed Step Aerobics providing benefits in Prevention of Osteoporosis.

In the June 2016 article, I will review the article and discuss my point of view in the matter.

Bruno Jimenez
April 2016

12 March 2016

The Basics About Step Aerobics

The Basics about Step Aerobics

Step training is a great exercise to burn fat and improve the condition of the heart and lungs. Two kinds of step training exist, step aerobics and bench stepping. Both are aerobic activities that require continuous movement supplied with lots of oxygen.

Step equipment is needed for step aerobics and bench stepping. Safe, sturdy, portable, and adjustable plastic benches are available for purchase from athletic retail stores as well as large retail stores. These work best for step aerobics. Be sure there are no sharp edges on the benches.

Beginners and very unfit individuals should begin with a low bench level of 4 to 6 inches in height. Advanced steppers may choose to gradually move the step to a final height of 12 inches. No matter what the person's fitness level, the height of the bench should always be at a comfortable level, not a strenuous one. Never use narrow, hardwood, or metal benches for step training. These are unsteady, slippery, and unsafe.

Step aerobics is creative, fun, and very challenging. Step routines are performed to music. Patterns of movement stepping on and off the bench can challenge the feet and arms, also. These movements are more calisthenic in nature. Step routines are usually led by a certified leader at a health club or in an exercise video at home. Agility, coordination, and endurance are all improved when following a step aerobic workout program.

Bench stepping is simply stepping up and down on a bench. Be sure the bench has rounded edges. It must be sturdy, wider than the length of your foot, and strong enough to hold your weight. A rhythmic step pattern is used to step up and down from the same side of the bench.

Step Safety Rules

Please attend to these important safety rules before doing any step aerobics:

Place the entire foot on the step. Do not allow your heel to hang off the edge of the step. Step lightly on the step. Avoid pounding your foot on the step.
Step to the center of the step and watch the step periodically.
Extend fully at the hip and knee joints. Avoid grouch positions.
Stay close to the step as you step down (a half foot length). A natural stride.
Adjust the step bench height individually according to participant condition, step aerobics experience and choreography difficulty. Be sure the knees do not flex beyond 90 degrees when weight bearing.
Check that the bench is steadfast and in the right position before and during the training. It must have enough moving space to other step benches.
Use a full body lean, don't bend at the waist or hip.
Add arm movements when proficient with footwork.
Allow your heels to come down to the floor, except during propulsion movements. No bouncy, ballistic movement.
Don't step with your back to the step. Avoid stepping forward off the step or backwards onto it, such as in reverse turn steps. Stepping forward off the step creates too much impact for the knee. In a reverse turn step, there is an extreme degree of rotation to the first leg up. There is potential for torque to the knee and stress to the pelvic girdle. This movement also increases the risk of falling due to losing of balance or lack of depth perception.
Don't step with your back to the step. Avoid stepping forward off the step or backwards onto it, such as in reverse turn steps. Stepping forward off the step creates too much impact for the knee. In a reverse turn step, there is an extreme degree of rotation to the first leg up. There is potential for torque to the knee and stress to the pelvic girdle. This movement also increases the risk of falling due to losing of balance or lack of depth perception.
Avoid jumping from step bench to the floor. Jumping onto the bench is harmless.
Music speed should be 118-126 bpm for most participants who can maintain proper technique and alignment. 126-130 is the absolute "ceiling of limitation" for step aerobics.
Shoulders back and relaxed. Chest lifted and body erect. Abdominals contracted to support torso. Neutral spine. Knees relaxed, not locked.
Avoid hyperextension of joints. Avoid twisting or torquing of joints.

Shrug and Keep Moving - a Good General Rule

As mentioned earlier, aerobic exercise is intended more for the cardiovascular system than for specific muscles. So, if you do one thing while the rest of the class is doing another, it won't really matter to your fitness level. Just shrug and keep moving.
Public aerobics is much like public humiliation at first, but nobody else will be laughing at you (or, at least, they'd better not be) because they've all been there. Besides, it's not as if you're making them look bad. When you screw up, just shrug and keep moving.
Your instructor will screw up during class at least once. As hard as it is to be a student, imagine having to do all the manoeuvre and know what's coming next and announce it beforehand and not run out of breath. When the instructor screws up, just shrug and keep moving.

Step music BPM Counter

Warm Up	-	125-135 BPM
Cardio	-	120-130 BPM
Cool Down	-	130-100 BPM
Floor Work	-	80-130 BPM
Stretching	-	50-100 BPM

Types of Aerobic Classes

HIGH IMPACT AEROBICS (135-160 bpm): Moves that use large muscles to propel the body into the air, with both feet leaving the ground. Examples include jogging, jumping jacks, hops, traveling kicks, etc. This type is good for challenging the cardiovascular system

LOW IMPACT AEROBICS (133-148 bpm): Moves that stay low to the ground, with one foot remaining on the floor. Examples include walking, marching, lunges, squats, side jacks, heels-up, knees-up, step touches, etc. Offers a high intensity with a reduced the risk of injury.

MID-TEMPO AEROBICS (130-140 bpm): Moves similar to low impact aerobics but performed at a slower tempo. In addition to low impact aerobic workouts, Mid-Tempo is ideal for slide, aqua or pre-natal workouts and age specific groups.

STEP AEROBICS (120-127 bpm): Moves that incorporate up and down movements on a platform (step). Step moves include basic steps, lunges, turn steps, V-steps, over-the-top steps, L-steps, and knee-lifts.

SUPER STEP AEROBICS (126-138 bpm): Similar to step aerobics but using a faster tempo. Intended for advanced classes, Super Step aerobics revolves around half-time power moves (squats, forward lunges, isolation holds, etc.), as well as the basic step moves.

INTERVAL (Alternating 123-150 bpm): Alternates high and low-intensity movements, which might alternate, step and aerobic combinations to challenge the cardiovascular system.

CIRCUIT (123-126 bpm): Alternates aerobic activity with resistance activity. The general ratio is 3 minutes of aerobics to 1.5 minutes of resistance training to improve the cardiovascular system and increase muscular strength.

WARM-UP (120-134 bpm): Moderate movements performed to prepare the body for vigorous exercise. Warm-up movements typically include simple actions of the large muscle groups, starting small and gradually increasing. A warm-up also includes stretching the muscles that will be used in the activities to follow. A typical warm-up is approximately 10 minutes long.

CARDIO (bpm varies with the type of class): The portion of the class designed to work the cardiovascular system (see 1-7 above). The cardio segment is approximately 35 minutes long.

POST-CARDIO (bpm varies with the type of class): Movements performed after the cardio (i.e. aerobics. step etc.) segment of a class. These help the cardiovascular system transition from a high-intensity workout to normal activity and bring breathing and heart rate back to normal levels. This portion of the class also includes resistance activities such as abdominal work, free weights, Resist-A-Balls, etc. This segment of class is typically 10 minutes long.

COOL DOWN (Use slow relaxing music): Movements designed to lengthen the muscles after exercise return to the cardiovascular system to resting levels. A cool down typically combines stretching with slow, deep breathing, and slow rhythmic arm movements. A cooldown is approximately 5 minutes long.

That was our article for March 2016. 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.

Next month, we will look at more basic facts with the subject of "BASIC FACTS - What You Need To Know About Freestyle Step" here we will looking at the benefits of freestyle step and what makes a freestyle step session more intense.

In the April 2016 article... I will try to look at making your session more intense with a couple of small suggestions.

Bruno Jimenez
March 2016

11 February 2016

Why is it so Difficult to Find a Freestyle Step Aerobics Instructor to Cover a Class or a Timeslot?

Why is it so Difficult to Find a Freestyle Step Aerobics Instructor to Cover a Class or a Time-slot?

When you want to get that great all over workout and you enjoy the advantages that freestyle stepping offers, it makes sense that you would want to attend a class in your local gym, with a qualified instructor. Being all the rage, with thousands of enthusiastic Freestylers obsessed with this form of exercise over the years, you would expect to find the majority of gyms running multiple sessions throughout the week. Sadly, this is not the case. So why is it becoming more and more difficult to find gyms that offer the classes, and the instructors to run them? In recent times, there seems to have been a decline in the number of qualified Freestyle Step Aerobic instructors who are taking regular classes, or gyms are struggling to find a replacement to fill in when the regular instructor is unable to attend.

Thinking about the classes that you might have on offer at your local gym, how many of them are Les Mills programs? It is much easier for gyms to find instructors and replacements to cover workouts using these types of pre-choreographed sessions because when all the moves and music are organised for you, it makes the job much easier. The instructors of the Les Mills BodyStep are provided with exactly this; the step-by-step instructions choreographed to specific music. This makes it possible for anyone to become an instructor of pre-choreographed workouts without having to put much thought into the program. Unlike the Les Mills programs, the Freestyle Step Aerobic classes offer unique routines based on the experience and individuality of the instructor.

Freestyle Step aerobics instructors choreograph the classes on their own. They choose the music that best applies to the pace of the routine they are creating. A lot of thought goes into this process and instructors will apply techniques and movements to create workouts that will increase the heart rate and burn those calories. Specific training is needed so that the instructors are more than qualified to create an effective routine.

It takes a lot more training and work to become a Freestyle Step aerobics instructor, however many instructors in gyms feel it is better if they undergo training that is provided by a centralised body such as Les Mills, due to the fact that they are provided with exactly what to do and when to do it. It is also easier for these instructors to fill in on a class because they feel that there are more classes offered for programs such as Les Mills, and therefore, they will acquire more opportunities for work.

This has seen a rise in instructors paying out of their own pockets to train and gain their qualifications through a centralised body, knowing they have a better chance on getting a return for their money.

When it becomes harder to cover a class, there is less incentive to keep that class going. If a Freestyle Step aerobics instructor offered 3 regular sessions a week but was unable to attend one due to illness, and there was no opportunity to find a replacement, the instructor (and the gym) would feel that they were letting their clients down. Cancelling sessions isn’t good for any gym and makes clients feel that they are not reliable. If someone is looking forward to their specific class, they are looking for consistency both in the class being on at the allotted time, and also consistency in knowing the instructor.

Unfortunately, there is no nationally recognised group that can provide support for Freestyle Step aerobic instructors. This is a shame considering the health advantages to using this equipment, the freedom of the style of training, and the variety that can be offered through individually choreographed routines and music. Perhaps gyms around the country feel that because there is no specific governing body, it would be a better option to choose pre-choreographed programs because it would be easier for them to find qualified instructors, and of course, replacement instructors when needed.

The responsibility for developing a Freestyle Step workout rests on the shoulders of the qualified instructor, but this allows for individuality and changing up the routine when the instructor sees fit to do so. This is a definite benefit in favour of a Freestyle Step class in comparison with a structured program with repetitive sessions. While each class will follow the basics, there will be no two classes the same, regardless of the gym sessions you attend. Freestyle Step aerobic instructors have their own unique style and ability level, and often the unknown is what can make a workout particularly enjoyable. At the end, there is a greater sense of achievement because you may have pushed yourself in the moment. Instructors of Freestyle Step aerobic classes also have the opportunity to adapt the structure of a class to suit the participants. If they find they have a class of beginners, for example, they can tailor the workout accordingly. This provides class attendees with greater achievement and satisfaction at the end of the workout because they feel they were able to keep up and complete the step sequences.

Perhaps another explanation for the inability to find qualified Freestyle Step aerobics instructors is because the opportunity to become a PT with your own clients and setting up outdoor workouts, has taken many ‘would be’ instructors out of the physical gym environment. With a focus on body weight exercise in these outdoor classes, there is less of a focus on the equipment used. Many PTs who run the outdoor sessions need you to just turn up with a towel and bottle of water.

There is a place for all types of workouts in a gym, and as long as you are moving and working hard, any exercise is going to be beneficial. The biggest problem for those who love Freestyle stepping, is the fact that they LOVE Freestyle Step aerobics! It is their “go to” workout that keeps their blood pumping and excitement in the air; basically, other programs just won’t cut it for them.

While the Freestyle Step aerobic classes currently offered in gyms appear to be on the decline in some cases, they are thriving in others. The originality of the classes is something that draws in the gym goers who like variety in their routine and who like to feel a challenge. As with many trends that come and go, while the number of classes and qualified instructors are limited when it comes to Freestyle Step, based on their track record of still being a popular class wherever it is offered, it looks like it will be here for many years to come.

That was our article for February 2016. 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.

Next month, we will looking at the subject of "Freestyle Step Around the Globe" here we will looking at the differences in teaching across continents/countries.

In the March 2016 article... I will try to look at what attracts the step-a-holics from across our shores. How difficult is to find freestyle classes, etc....

Bruno Jimenez
February 2016

08 January 2016

I am getting on now... When should I stop Freestyle Stepping?

Countless studies have shown that there are numerous benefits to exercising later in life. Keeping your body active also acts as mental stimulation, partly because of the concentration and co-ordination that you need to get your limbs moving in the right way at the right time. Of course, there's the added bonus that the increase in oxygen intake benefits your cells, keeping them working healthily and efficiently for longer.

With that in mind, where do you draw the line? At what point do the practicalities and realities of getting older outweigh the health benefits? When is the right time to hang up your gym gear and draw your Freestyle Step days to a close?

If you started a long time ago and have been working your way up through the ranks over the years, you'll have seen already that Freestyle Step has many different levels to suit people of all abilities. Just because you're used to doing pretty challenging, intense workouts now, it doesn't mean that you have to carry on in the same way forever.

Remember those early days, when routines were more simple and less strenuous? Well, why not consider winding back to those classes, to make it a little more comfortable on your body?

Don't think of Freestyle Step as a continuous uphill, where you have to keep pushing yourself to go harder, stronger, longer forever. That's not the case at all. Instead, it's more like an adjustable moving bar; a sliding scale. You could even look at it as a loop, where you can slowly come back to the point where you started, to give yourself a relatively easy workout.

If, at some point in the future, you feel like you're ready to start pushing yourself once more, then you can always start re-introducing more challenging moves to make yourself more active again.

This isn't always an easy decision to make. Sometimes deciding to reduce the intensity of exercise classes can be embarrassing - especially if the other members of your group keep moving up into more advanced classes. Isn't it easier to just bow out quietly?

In short, no.

Stopping exercise altogether is just about the worst thing you can do. This is particularly true if you've been working out for many years, because your joints and muscles are used to working. If you thought that time and age had given you aches and pains already, then you'll be in for a shock if you quit Freestyle Step now. Abruptly stopping exercise will cause your body to seize up - and that's when you'll notice the real aches and pains.

A much better idea is to keep up with gentle, non-strenuous activity on a regular basis for as long as possible. Your joints work in a similar way to mechanical hinges: keep them well-oiled and they'll keep flexing smoothly, but if you stop and leave them to dry up, they'll become squeaky and rusty!

So, how do you go about making your Freestyle Step routines slightly less intense?

This is where your instructor comes in. Don't forget that they're specifically trained to deal with all sorts of physical challenges, whether that's old age, injury, disability, or even pregnancy! Chances are that they've been doing this a long time, so they'll know exactly how to adapt the routines to suit you and your body.

Freestyle Step is a very flexible form of exercise, so there's a whole wealth of ways in which you can make it easier. You can start by removing any weights that you might wear, then think about performing slightly less taxing moves, before gradually reducing the height of the step. Ultimately, you can even get rid of the step altogether!

In contrast to most other forms of aerobics and step aerobics (including the Les Mills programs), the steps are not set in stone. Each instructor comes up with their own individual routines, so they're entirely free to change anything as they wish. That's fantastic news for you, because they're not limited to any confines - they can switch up the moves or suggest easier versions that will work for you.

Take your instructor aside and have an open conversation about how you're feeling and discuss how to move forward. If you're honest about your situation, then they'll be happy and willing to find a way to make Freestyle Step fit in with your needs. Instructors are passionate about what they do, so the last thing they want is for you to stop! Instead, they'll do everything they can to set things up so that it's comfortable and appropriate for you to stay.

When you pair together the flexibility of the Freestyle Step routines with your instructor's knowledge and experience, you can begin to see that this is one form of exercise that is entirely suitable for everyone, regardless of age or ability. There really is no upper age limit.

It really doesn't matter whether your energy levels are dropping or whether you don't quite feel as flexible as you used to. Freestyle Step is a non-contact activity which can provide your entire body with a very gentle workout if you so choose, so there's really no excuse for discontinuing your classes. Some gyms have members well into their 70s (and beyond!) who are still stepping and going strong, so you won't be out of place at all.

Of course, it's important to talk about the health benefits of enjoying Freestyle Step classes, but don't forget the social aspect to it, as well. As time goes on, many people find exercise a great reason to get out of the house, see some friendly faces every week and have a good time. You probably know all about this already, but consider what impact it would have on your lifestyle if you cut this out altogether. You might still be able to meet and socialize with your friends from the class in an alternative environment, but the endorphins that are released during exercise are great mood-boosters. Experiencing these in a group environment is a tremendously enjoyable experience which bonds the group together - and this is a connection that you simply won't find anywhere else.

So, your original question was: when should I stop Freestyle Stepping? In all honesty, the answer is never.

Don't use 'getting on' as an excuse to give up. Now is not the time to let all your hard work go to waste. Freestyle Step can always be adapted to suit you, your needs and your body - and if you don't believe us, try us. Keep going with Freestyle Step, and you'll end up being stronger and healthier (in body and mind) for longer!

That was our article for January 2016. 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.

Next month, we will looking at the subject of "Why is it so Difficult to Find a Freestyle Step Aerobics Instructor to Cover a Class or a Times" here we will looking at what forces influence the decline of Freestyle Step classes.

In the February 2016 article... I will try to analyse why gyms and instructors alike are choosing to replace freestyle step classes on the gym's timetable for other gym programs.

Bruno Jimenez
January 2016

22 December 2015

Freestyle Step Around the World

Freestyle Step Around The World

We all know that Freestyle Step - just as with any hobby or fad - sees rises and falls in terms of popularity. It's easy to see these changes on our own doorsteps, but how is Freestyle Step faring in the wider world? And - more importantly - how do we compare?

Australia

Several years ago, Australia saw Freestyle Step at the peak of its popularity. We were probably the world leaders with this fitness class; gyms, instructors and members started popping up everywhere to try and get a piece of the action. Nowadays it seems to have dropped off the map - count yourself lucky if you find a gym with a thriving Freestyle

Team Germany - Aerobic Gymnastics Competition

"History of Aerobic Gymnastics" http://www.fig-gymnastics.com/site/page/view?id=444

Step class near your home. What happened? That's a matter that's up for debate. The gyms, instructors and even the members themselves have all played a part in the demise of this fitness craze. There's only one thing we can say for certain: in this part of the world, Freestyle Step is definitely not the same as it once was.

The UK and Europe

Aside from Australia, the UK and Europe are some of Freestyle Step's most lucrative markets. This isn't because it's enjoying the same rush of popularity as we saw here a few years ago. Instead, the UK and Europe seem to be enjoying Freestyle Step to a lesser degree, but over a much more constant, long-term timescale. Some might argue that standard aerobics play a bigger part in UK and European fitness cultures than Freestyle Step Aerobics (or any type of step aerobics, for that matter), but the truth is that they run side-by-side. All the different classes have their die hard fans, as well as those who just tag along for the novelty of it for a short while. This means that for the foreseeable future, the UK and European Freestyle Step worlds look set to continue just as steadily as ever.

USA

In many ways, the American Freestyle Step world moves very similarly to the UK and European markets. However, the main difference is that the USA has an ace up its sleeve: the military. The US military is so big and powerful that it needs some really varied (and effective) ways of keeping its members fit and active. What better way than with a series of Freestyle Step classes?

By Sgt. Andrea Merritt

(https://www.dvidshub.net/image/102797)

[Public domain], via Wikimedia Commons

https://commons.wikimedia.org/wiki/File:Sustainment_Soldiers_step_it_up_DVIDS102797.jpg

Not only does this make the monotonous routine of working out in the military more enjoyable, but it also gives the troops seriously tough whole body workouts. With thousands of members of the military using Freestyle Step as a way of keeping fit, the US have tapped into an audience the likes of which you won't see anywhere else in the world. Of course, this isn't even taking into account all the civilians that participate in Freestyle Step on a voluntary basis! Put together, you can see how the success of the American Freestyle Step market is guaranteed.

Asia, Africa and South America

Although these three continents are very different, the ways they enjoy Freestyle Step are very different. In fact, perhaps 'enjoy' is too strong a word. These are regions where Freestyle Step is yet to find its feet. In general, Asia has a reputation for being very work-focused, leaving little time for working out. Sadly, the population densities, economic climates and lifestyles put gyms and fitness classes out of practical reach for most parts of Africa. When it comes to South America, on the other hand, many inhabitants do enjoy keeping in shape. However, they tend to focus on dance and shaking their booty rather than moving on, over and around a fixed step. The sheer sizes of these continents mean that these are enormous markets which, quite simply, are missing out. It will probably take some time for Freestyle Step to reach them properly. However, when it does it will more than likely take off quickly - if its success around the rest of the world is anything to go by!

Conclusion

Evidently, Freestyle Step enjoys very different levels of popularity depending on where in the world you find yourself. Believe it or not, not everyone enjoys it quite as much as we do! (Or should that be 'did'?). There's no doubt that besides the American military, nowhere in the world has seen Freestyle Step's popularity reach the same heights as in Australia - and certainly not for the general public. Fitness classes are always waxing and waning in terms of popularity, so maybe it's not too late to regain out rightful title of Freestyle Step capital of the world!

That was our article for December 2015. 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.

Next month, we will looking at the subject of "I Am Getting On Now, When Should I Stop Freestyle Stepping?" here we will looking at what we need to look at when considering our age, our bodies, and our health at this stage of our lives.

In January 2016 article... Our first article of 2016, I will try to understand the reasons why people choose to stop "freestyle stepping", and if sometimes these reasons, are just excuses.

Bruno Jimenez
December 2015

14 October 2015

Passing the Blame: Who is doing what to Kill Freestyle Step?

Remember the days when Freestyle Step was the hottest thing in the fitness world? Way back when gyms were busting at the seams with Freestyle Step classes, instructors and members. Well, what on Earth happened?

With members dropping like flies and classes falling off gyms’ radars, Freestyle Step seems to be dying a slow and painful death. It’s easy to pass the buck and put the blame on someone or something else for this decline in popularity, but what’s the real answer?

Other programs

It’s true that the introduction of many other similar programs has caused Freestyle Step to be pushed to the side-lines. LesMills and H.I.I.T are just two examples of other programs which offered exciting new opportunities to gym-goers; after going to one class for several months, it’s easy to see the appeal in trying out something new for a change. However, the strict structure of the LesMills classes and the army style short interval high

intensity burst of H.I.I.T. means that once you start, it’s very difficult to step away and return to Freestyle Step.

Gyms

Having all these other variations on traditional step aerobics has another knock-on effect. With so many similar classes, they’re all vying for space on gyms’ timetables; it almost becomes a competition for which classes can fill the prime spots. Unfortunately, as we mentioned before, nowadays this is usually programs such as LesMills and H.I.I.T., leaving Freestyle Step to languish forgotten and unwanted in the least convenient time slots.

You can’t deny that this is entirely down to the gyms – after all, it is a gym employee who decides which classes should be held on which days and times. However, is it worth cutting gyms a little bit of slack?

Running a gym is just like running any other business. At the end of the day, it all comes down to numbers and the bottom line at the end of every month. As awesome as Freestyle Step classes might be, if there’s another program that’s bringing in more money, then that’s the one that has to have priority. If gyms turned a blind eye to this and just kept the classes at exactly the same days and times forever, they’d end up losing money, eventually being forced to close down. With a gym that doesn’t open, there’d be no classes for anyone to go to – which is the very last thing we want to happen!

So, as it stands, the hype surrounds programs such as LesMills and H.I.I.T. For the time being, that means that gyms have to make sure that they’re held at the most appealing times for members, in order to continue drawing the crowds. It seems pretty obvious that gyms are making this decision, but it’s not out of spite or a lack of concern. Gym owners can love Freestyle Step just as much as the rest of us, but it’s all about business, so can we really blame them for choosing the most popular classes?

Yes, this might be the case now, but look ahead to the future. Who’s to say that this won’t change at some point in the future, with LesMills coming up against a long, slippery slope downhill, and Freestyle Step being bumped back up the rankings once again?

The instructors

The focus is often put on gyms for the decline in popularity with Freestyle Step, but don’t forget that instructors work hand-in-hand with them, too. In fact, you could say that instructors play an integral role in how popular any class is, because they can influence both the gyms and the members.

Think about it: if an instructor decides that he or she only wants to teach a certain skill level, or at a certain time of day, gyms have to accommodate that if they still want to run the class. The alternative option is to bring in another instructor who can cover the extra classes.

The trouble is that with Freestyle Step, the falling class numbers means that there are fewer instructors still willing to run the classes. What’s the point in turning up to teach an empty class? On the other hand, with LesMills being on the up, there are more instructors than gyms know what to do with. If one LesMills instructor cancels – for whatever reason – then it’s easy for gyms to just dip straight back into the instructor pool and fish out another willing teacher.

However, that’s not all. Instructors can make or break a class – whether it’s Freestyle Step or something else – so if they’re not feeling it then the members won’t enjoy it either. If an instructor would prefer to teach certain ability level or at a certain time of day, but decides to rise above their own preferences and still teach all the classes they’ve committed to anyway, then there’s likely to be some sort of boredom or ill-feeling towards the classes they don’t really feel like teaching. Of course, nobody would ever admit to it, but it’s true. Members pick up on this, so instantly the classes don’t seem as fun as they used to. I’m sure I don’t have to explain to you that as soon as a class becomes less interesting, members stop turning up, and we’re into that vicious cycle once again.

If you’re a Freestyle Step instructor reading this, think about your own actions. Are your decisions causing the death of your very own class? You’ve undoubtedly noticed a change in the popularity of Freestyle Step over recent years, but have you brought that on yourself by limiting your availability, choosing only to teach higher skill levels, or losing some of that passion for the classes you do have to teach? If so, now might be the time to take a good look at your own actions and to try to undo some of that damage – before it’s too late.

The members

Believe it or not members, you’re just as much to blame as everyone else! You might have picked up on it already, but now’s the time to address you guys properly.

You – yes, you – are the one who actually chooses to get off the sofa and go to the gym. You are the one who picks a class to go to, and you are the one who decides to stop going. Gyms can switch up the classes as much as they want to, and instructors can be as scarce or as common as they like, but neither of those facts is directly stopping you from going to a Freestyle Step class.

Everything we’ve covered so far, from the programs to the gyms to the instructors, has ultimately all been based around the wants and needs of the members. If the members simply aren’t there, then gyms don’t really have a lot to work with, do they?

Members: now is the time to stop placing the blame on everybody else, and to start taking responsibility for your own actions. If you’ve ever tried a LesMills class or any other program type class – even just for one week – then you’ve directly taken something away from Freestyle Step.

Who is to blame?

We’ve covered a whole lot of reasons why Freestyle Step isn’t as popular as it used to be. We’re all quick to pass the blame, but where does the fault really lie?

The truth is that we are all to blame. Taken individually all these problems might not amount to much, but as soon as you pile them all together it’s easy to see why Freestyle Step started to slide down a slippery slope.

Maybe we should stop trying to place the blame on someone else, and to start working to improve the situation for Freestyle Step. If we all – as gym goers, as gym instructors, as gym managers, etc…. all of us as individuals – try to put right the problems that we’ve caused, then before long Freestyle Step will return to its rightful position as one of the most popular classes in most gyms. If you want to bring Freestyle Step back, then it starts with you. Tell the gyms that you want more classes, and when they’re added to the timetable, go! If you’re an instructor, then learn to fall in love with teaching your classes once again, regardless of the skill level or the time of day.

Start now!

Do your bit,

and let’s bring Freestyle Step back to life!

That was our article for October 2015. 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.

Next month, we will looking at the subject of "Why is it so difficult to find a Freestyle Step Aerobic instructor to cover a class or a timeslot?" here we will looking at the main items that affect the instructor availability, or lack there of, when covering another instructor's freestyle step class, or taking a timeslot permanently at a local gym.

In November 2015 article... I will try to understand why is so difficult. Why there is really hardly any instructors around that can do Freestyle Step.

Bruno Jimenez
October 2015

14 September 2015

Reebok Step vs Les Mills SmartTech Step

Whether you're setting yourself up at home or kitting your gym out for a group session, choosing the right step is a crucial part of your Freestyle Step experience. If you don't get the step right, then your whole workout session could end up being much more uncomfortable.

With that in mind, what should you look for in a good step? Stackability (to leave your home or gym neat and tidy while you're taking a break), durability, the amount of grip for both your feet and the step against the floor, and the shape of the step itself are all important factors that you should consider when browsing the market. Furthermore, a well-known brand name is always a must. They say that you can always tell the quality of a brand by how popular it is, so choosing a well-known name is a good start.

Two of the best steps on the market at the moment are the Reebok Step and the Les Mills SmartTech Step (well-known names: check!). The Reebok Step has been around for a lot longer than the newer Les Mills step, but here we'll take a look at whether that means it's a sign of better resilience or outdated style.

Stackability

There are huge advantages to both of these steps when it comes to stackability.

With the Reebok Step, it's a classic design. Sometimes it's the most basic, original ideas which work the most effectively, and that's certainly true in this case. As you can see, the feet are squared off, which means that these steps couldn't be easier to stack. Even if you're in a hurry and don't have time to align them properly, they'll still settle snugly. No need for pushing, wrestling or brute force here.

Conversely, the Les Mills SmartTech Step has circular shaped feet. This means that you do have to take more care when stacking these steps, because they need to be properly aligned before they'll click in place.

However, they do have one major bonus feature: these steps take up 20% less space than most other brands. In reality this means that you can fit more steps into a smaller space, and consequently more members into your class!

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAnQJZ5ZMwI9U5gYUexPQy0rWVG3exshr5REDKFXDsOfvmRLXNIQGIjrEASYwLHYNZdVKEaXp1kbZcFeGA-zhR_3JfxNHIrsgKqi4NHibnwo1-gizfh8lFHRborTYZJU-kbkGNn3g-IU/s400/Reebok-Step.jpg

Durability

It seems quite obvious that the Reebok Step can stand the test of time. This brand has been manufactured for what seems like a lifetime - production simply wouldn't continue if the steps couldn't stand up to the job.

However, that's not to say that they're perfect. As with everything, Reebok Steps are prone to everyday wear and tear. With all that continuous, repetitive stepping onto, around and over the step, it's hardly surprising that over time these steps can become slightly bowed in the middle. This sagging is a very slow process, so it's not like you'll have to keep replacing these steps regularly, but it is something to watch out for.

In addition, the rubber components don't last forever. Reebok Steps are fitted with a rubber lining on top which can start to perish and work loose after excessive wear. Although this doesn't affect the usability of the step in itself, loose edges can present a trip hazard, so be careful. The feet are also made of rubber; after many years of use these feet can work loose, fall off and become lost forever. It's not easy to replace these feet, but it's not a good idea to carry on using a step without them. With no rubber feet in place, there's no guarantee that your step won't start sliding all over the floor!

The rubber feet is also an issue for the Les Mills SmartTech Step. It seems like this is an area in which all the manufacturers need to pay more attention! Slippage is a huge safety risk for anyone having a go at Freestyle Step, so making sure that you choose a step with rubber feet which will last as long as possible is really important.

The Les Mills SmartTech Steps are relatively new to the market, so we don't really know enough about how they'll hold up in the long term. Chances are that with a reputable name like Les Mills they'll be pretty durable, but only you can decide whether that's a risk you're willing to take!

Floor grip

We've already mentioned that both of these steps have issues with the rubber feet which rest against the floor. In other words, whichever step you decide to go for, you'll be left slightly disappointed.

Both brands start out perfectly well: it's over time that problems begin to start creeping in.

With the Reebok Step, it's that the small, circular feet placed at each corner work loose and eventually fall off completely. No feet equals no grip! When this happens and the plastic rests directly against the floor, the steps can move when you step on them. I'm sure I don't need to tell you that this can be really dangerous.

With the Les Mills SmartTech Step, on the other hand, the problems aren't so much with the feet working loose (yet). Only time will tell on that front. Instead, they seem to be a magnet for dust and dirt, regardless of how clean you try to keep your gym floor! When this grime begins to build up, the feet become slippery - again, this causes movement against the floor.

As you can see, the feet aren't great on either of these models. It's up to you to weigh up which is the lesser of two evils.

Shoe grip

The way in which the step grips the floor is important, but the extent to which your shoes grip the top of the step is just as crucial. Knowing that you can step safely and securely without slipping and sliding about means that you can put more concentration, effort and energy into your workout.

This is one area in which the Les Mills SmartTech Step comes in miles ahead of the Reebok Step.

We've already mentioned that the Reebok Step comes with a rubber layer which is attached to the top surface of the step. With time this will start to peel and come adrift, which is dangerous for two reasons. Firstly, it provides a trip hazard if your shoes catch the edge of a loosening area of rubber; secondly, once the rubber comes off completely, there will be nothing left to help your shoes grip the step securely. That said, this is a problem which only develops after very long periods of use.

In comparison, the Les Mills step is just in a league of its own. The manufacturers came up with the genius idea of making the surface from the same type of plastic as the rest of the step, so you get all the grip you need without the risk of the two ever separating. Without a shadow of a doubt, this is a model which you can use safely and with confidence for many years to come!


http://lesmills.vn/sites/cms.lesmills.com.au/files/styles/large/public/smartstep.png?itok=T4TJCG3Z

Step shape

Let's state the obvious. In general, most people's feet are roughly rectangular in shape; they're long and thin, with straight sides. Unsurprisingly, shoes are the same shape. Nobody's feet are rounded and circular.

As a result, it's baffling why Les Mills decided to make a step that's round in shape - surely it would make more sense to design the step in roughly the same shape as people's feet.

Yes, the Les Mills SmartTech Step looks pretty stylish with its rounded design, but why is the shape such an issue?

Think about it: when you place your foot on the step, you want the surface to be able to support your whole foot (and consequently your entire body weight), especially in an exercise situation. If your foot misses the step in any way - even if it just lands along the edge - then you could end up losing your balance, toppling over and causing yourself a serious injury. Steps with rectangular shapes and squared off edges provide a larger surface area onto which you can step, with a much more sensible design for 'knee corner to corner' moves.

As a result, in terms of design, the Reebok Step has a shape which is far superior to the Les Mills step. The round edges of the Les Mills step are just too precarious - place your foot even a fraction out of place and you could lose your footing altogether. No amount of grip can save you from that! The straight design of the Reebok Step with its square corners is much safer, which is probably part of the reason why it's still used so widely today.

Which step is best?

It's pretty clear that there are advantages and disadvantages to both the Reebok Step and the Les Mills SmartTech Step. Both are reputable names, so either way you can be pretty sure you're getting a decent step for your money.

In terms of durability and floor grip they're pretty even; although their plus points lie in different areas, it's a tough one to call. However, the Les Mills step is miles ahead in the shoe grip stakes, while the Reebok Step really comes into its own with its shape and design.

Perhaps the ultimate decision comes down to how easily the steps can be stacked, in which case the Reebok Step is marginally better. However, is this more important than having a newer, more modern design with up-to-date features?

As stated at the beginning, choosing the right step is arguably the most important decision you'll ever make when starting out in the world of Freestyle Step. Think carefully and choose wisely, because this could shape the way you work out forever!

That was our article for July 2015. 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.

Next month, we will looking at the subject of "Passing the Blame: Who is doing what to Kill Freestyle Step?" here we will looking at the different aspects that directly affect at the killing of this great class type.

In October 2015 article... I look a every one of the main players that impact the scheduling, or lack there of, and the popularity of the Freestyle Step class, that as a consequence is impacting directly, or indirectly, at the dying of this great class.

Bruno Jimenez
September 2015

My Blog List