Is Freestyle Step Dying?

Once upon a time Freestyle Step was Australia's biggest fitness craze. People used to step all over each other just to have a go. People traveled from different towns, cities, states, even countries just to attend some of these classes. However, these days Freestyle Step can hardly be seen in gyms and health clubs. What's happened to Freestyle Step; where has it gone? Could Freestyle Step be reaching the end of its life?

is Freestyle Step Aerobics Dead?

Just a few years ago, Freestyle Step was big business - not just in Australia, but in many countries around the world. Literally thousands of people went to classes every week; if you didn't go to one yourself, because Freestyle Step wasn't for you then you knew someone who did! Freestyle Step was pretty much Australia's way of keeping fit. You could even go as far as saying that Australia’s standard of freestyle fitness classes was incredibly high, and..... Yes Sir! Us little fair dinkum Aussies were the Freestyle step world leader - we were also home to some of the best instructors in the world, such as Marcus Irwin, Lexie Williams, Michelle Dean, Anton Scott, etc… These guys were good, they knew it, we knew it, and the entire world knew it. We were such a hot little bunch that it ended up 'what Aussies did the world followed'.

Since then, there has been one heck of a decline in popularity. Where Freestyle Step was once filling every gym in the country, now you'd be hard pushed to find a place that offers it. Gyms seem to be struggling to keep it as a viable option, due to the lack of Freestyle Step instructors. For casual gym-goers and those who expect basic step classes, this might not seem like a big deal, but for Freestyle Step fanatics like you and me, it's devastating.

Where did it all go wrong?

Is it that step simply had its heyday and now it’s time for the fitness industry to move on? Maybe, but there are still plenty of step-a-holics out there. It is still a favorite class to teach between many of today's instructors.

There are many reasons why Freestyle Step may be dying a slow, painful death. Australia is not a big fitness market. Not even close. Thus many of our ‘Masters’ of freestyle group exercise decided to try in the bigger and greener pastures. We felt these departures quite a harshly. At one point it seemed that whoever had left before was calling the next little Aussie instructor to follow. ‘Master’ after ‘Master’ were packing up their homes and calling other countries 'home'. We also had ‘natural regression’ where some of these instructors left the business due to health, financial commitments, family responsibilities, etc....

Where did it all go wrong?

Why didn’t other freestyle step instructors pick up the reins? … well, they did. Or should I say they tried. Many attempts to fill these shoes took place, but many failed. The difference in style, aptitude, knowledge, skill, etc… was too grand to just jump in and take the bull by the horns. People felt cheated with the unparalleled replacements. Don't get me wrong. We had awesome ones as well, but the sheer number of mediocre instructors, versus the few good instructors was too great for the Australian freestyle members community of the time.

Everywhere in Australia, as well as many other countries around the globe, step is experiencing an industry-wide slow-down that it might never recover from. Is it due to lack of interest from instructors, or lack of interest from group participants, or is it because it is easy to manage due to its "cookie-cutter" instructor availability? Likely, it’s a bit them all.

And then… probably the biggest factor that influenced the spiral free fall of Freestyle Step is the timely introduction of pre-choreographed classes, such as the Les Mills programs, which seem to be the new "must have" trend for gyms. Some of these great instructors did join the ‘dark side’ and became part of the pre-choreographed programs. What were the creators of these programs thinking, rolling in and stealing our thunder and our ‘Master’ instructors?

Joking aside, Les Mills BodyStep is gaining popularity in gyms nowadays. Despite the fact that Les Mills has a predefined routine which the instructor has to follow week in, week out (you do as you're told, no matter your skill level), in many ways it is similar to regular Freestyle Step. Both include a set of movements on, off and around a platform, so it's clear to see why so many people made the transition. The program from Les Mills is the same every week in every gym, by every instructor, so any BodyStep instructor can lead any class in any gym. One huge benefit of this is that if an instructor becomes unavailable at short notice, their class can be covered very easily by another instructor. Gone are the days of trusting your instructor to keep using their imagination, as with Freestyle Step. Now, it's all about letting the program do all the hard work for the instructor.

However, that's not all. Another reason why Freestyle Step has gone through a drop in popularity is because many gyms didn't cater for the different Freestyle Step levels to match everyone's needs. Some of the gyms that did, had some instructors making their basic and intermediate classes more advanced to cater for those advanced members in the class (and to fight their own boredom during the class), losing in the process the few basic step members that may have been able to ‘grow’ into intermediate or advance classes. it made the newbies ask themselves the question "Is Freestyle Step for Me?"

A lot of fitness participants who didn’t first learn step choreography and step terminology back in the "Yah Olde" times are now lost. The scarcity of traditional basic and intermediate step means no more beginning step members making the "cut" into intermediate and advanced classes. Traditionally choreographed step classes have a steep learning curve for everyone, compared to a lot of other group exercise programs. Learning the movements of the step, how moves transition and relate to each other, the step language itself (each instructor has his or her individual language) and timing of the music takes a significant amount of time and practice. They were the days where it was acceptable to members for new instructors to begin teaching before their skills were perfected. Group fitness members of now expect new instructors to be refined in their skills as soon as they step on at the head of the class. Being a step instructor was not for everyone. There was a special passion for this program. Although rhetorical, you knew that freestyle step was for you, when dawn on you that freestyle step was for you. :-)

Newbie stepper developing her skill

The jump from beginners' classes to advanced classes was too steep for many newbies, which put a lot of them off developing their skills. At the other end of the spectrum, there were regular and advanced Freestyle Step class members who grew bored because they weren't being challenged enough on the basic and intermediate classes, or stopped attending classes because they developed joint problems, became too old, competition between gyms having Freestyle step classes on the same slot in their time table, or simply didn't like their instructor. As such, these factors led to people discontinuing their involvement in Freestyle Step, which, in turn the fact that class numbers started dwindling, gave it a bad name, and classes started to be removed from the time table - it never looks good if classes have to be cancelled. It gives the impression of not being worthwhile. It was a bit of a vicious circle for Freestyle Step...the more technically advanced the classes became, the more it led to cancelled classes. After that, becoming less popular was inevitable - it was just a matter of time. Sadly, that time came all too soon, and Freestyle Step began its downwards spiral.

Despite this, the same negative effect wasn't felt the whole way around the world. It's already been stated how Australia led the way for the rest of the world, so it stands to reason that it was us who had furthest to fall. In other countries, Freestyle Step never reached quite the same heights as it did in Australia. This means that when Les Mills BodyStep (and other fitness fads) came along, the competition wasn't as fierce. You know what this means? Freestyle Step has stuck in terms of popularity in other countries around the world.

There's hope for it yet!

When you look elsewhere, for example at America and certain European countries, Freestyle Step is still just as popular as it ever was. You can find a class in pretty much every gym - there aren't millions to choose from, but that's the way it should be. That's one of the reasons why those guys are keeping Freestyle Step alive, where Australia has failed. Is it possible that this steadfast popularity in other countries make its way back round to Australia again?

They say that clothes are always coming back into fashion; the same can be said for fitness trends. What was popular 20 years ago might have gone out of fashion, but it's influencing how we live today - that's why vintage fashion is such a big market. The world of fitness is somewhat similar, in that everyone's looking for a new way to push themselves. They're looking for a new style, or something more challenging. That's why trends come and go, as people search for the next best thing. However, once they've moved on and forgotten the wonders of something (in this case Freestyle Step), when they come across it again in time to come, it will seem even more marvellous than it did the first time!

Looking ahead to the future, what can we hope for Freestyle Step? Or - perhaps more realistically - what can we expect?

Light at the end of the tunnel.

It seems as though the aforementioned revival is a very real possibility. Whether it's brought about from the influence of other countries, or the fact that trends tend to come back around, it doesn't really matter. The point is that hopefully Freestyle Step has reached its lowest point, so from here on in the only way is up. The very fact that we are talking about it and bringing the debate into light shows that there must be at least some interest in keeping it alive!

For those who have been following Freestyle Step since its introduction, looking back does make you realise how far we have come. It's obvious that Freestyle Step is nowhere near as popular as it once was. However, we hope that is all about to change. When you think about it, Freestyle Step could never die out completely - it's such fitness staple that it will live on in gyms in one way or another, even if that means reincarnated inside other fad’s such as Les Mills BodyStep. It influences so many other ways of keeping fit - what would Les Mills BodyStep be without it? Nothing - it is a cut down, locked down version of Freestyle Step. Freestyle Step's basic moves and styles have become hard-wired into us, so it's here for the long haul, whether we like it or not. It may be a slow burner at times, but aren't all fitness crazes? Ultimately, the only way that you can ensure that Freestyle Step lives on is to keep it going yourself! Keep working out, keep moving and keep having fun. If others can see how much you enjoy it, you will play a part in bringing its popularity right back up to speed.

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Next month I want to talk about the standard line: "Is Freestyle Step for Me?" which is used by many as a real question, but by many others as an excuse not to get involved in Step.

Until the first week of September... I hope you find happiness while stepping around your step!

#freestyle, #FreestyleStep, #step,

Bruno Jimenez
August 2014

Freestyle Step XTRVGNZ does INSTAGRAM

Just a quick note to all that we do have an INSTAGRAM account for "Freestyle Step XTRVGNZ".

The account is "http://instagram.com/freestylextrvgnz" or add "freestylextrvgnz"

You can also press this button (if visible on your device) .

See you all in the Virtual World soon! .... or even better.... See you in real life, with a step under your feet!

#freestyle, #FreestyleStep, #step,

Bruno

Freestyle Step Dance: A New Craze, or Just Plain Crazy?

Freestyle Step Dance:

A New Craze, Or Just Plain Crazy?

Freestyle Dance is a style of dance where the footwork is the most important aspect. As Freestyle Step Aerobics also puts a lot of emphasis on what to do with your feet, it's no real surprise that the two have married. Freestyle Step Dance might sound like a blast, but is it a match made in heaven or more of a short-lived affair?.

Freestyle Step Aerobics is a group workout where the instructor choreographs an aerobic routine, whilst using a small step the whole time - hence the name! Being freestyle, each instructor flaunts his or her own style, throws his or her own shapes and is inspired to create a unique routine, rather than using a set series of moves.

Surprise! surprise! - Freestyle Step Dance is effectively the same thing as Freestyle Step Aerobics, but with added dance elements! The instructor teaches moves on, over and around the step, using inspiration from different styles of dance. Think turns, stomps, jive and street all mixed into one. Pulsing beats and groovy moves are what Freestyle Step Dance is all about.

Picture by www.localfitness.com.au

Although this is great, you might end up being a little limited. Your instructor has his or her own style and favourite moves, so you could get stuck in a rut. Freestyle Step Dance is meant to be about expressing yourself and being free from routine! You do not need to be limited with a class or instructor that has a style that either limits you or the style is hard for you to get, what then? Avoid falling into the trap to ‘copy-cat’ the instructor by modifying the move to give it your own flair and style, while keeping the basic instructed step movement and general direction given by the instructor. It is after all ‘Freestyle Step’. If all else fails, it's never too late to shop around and find another instructor you feel more comfortable with.

Anybody who's already tried a Freestyle Step Aerobics class knows how much energy gets used up. Who would have thought that Freestyle Step Dance would consume even more? It's not just the stepping on to and off the step which makes the aerobics version so exhausting; it's the arm movements, co-ordination and mental stimulation, too. Consider, then, adding a bit of a boogie in there as well. Step with a swing in your hips, and you'll start to see how Freestyle Step Dance is such a glutton for energy.

How does this translate into calories? The 'c' word can be a confusing subject, but if you're looking into trying Freestyle Step Dance, then you're probably clued up enough to know how many calories you eat, and to compare an adequate workout from an excellent one. Well, you'll be pleased to know that an hour of Freestyle Step Dance can burn well over 400 calories (for a person weighing 70 kg). That's around 50 calories per hour more than you'd burn from ordinary dancing, and significantly more than Freestyle Step Aerobics. Burning hundreds of calories and having a ball at the same time - what more could you ask for?.

We've already touched upon the fact that Freestyle Step Aerobics is a great workout for the lower limbs. However, it doesn't stop there! If the instructor incorporates twists then it works those abdominal muscles, and with a few stretches and reaches, the arms are exercised, too. Freestyle Step Dance, on the other hand, takes it one step further. This dance version still works out the same muscle groups - it just does a better job! You'll end up exercising and toning your calves, thighs, bum, arms and core muscles really effectively. Both types of exercise are great workouts for the mind, as well! With all that concentration and co-ordination, your brain will be working overtime. Freestyle Step Aerobics and Freestyle Step Dance are great for stimulating both your mind and your body - but all that co-ordination proves prohibitive and problematic for some members.

Although both versions will get your muscles working, right from your head to your toes (literally), Freestyle Step Dance is far more intense. This is no walk in the park - it's a tough cardiac workout, which will increase both your lung capacity and your heart fitness whilst trying to embrace the dance moves and instructions being thrown at you. In fact, your overall fitness will improve, and you'll find yourself agile and performing better both inside the gym and out. Its high energy, packed with high impact moves - something which hasn't been seen before in this type of exercise. Freestyle Step Dance takes getting fit to the next level, pushing the boundaries of modern day fitness.

Of course, working every inch of your body so hard does come with its downfalls. Professional dancers and athletes get injuries all the time, and Freestyle Step Dance causes you to pull some of the same moves as they do. As you're probably starting to realise, this means that you're prone to far more injuries than in the standard style of Freestyle Step. We're talking ankle, knee and hip injuries, or even muscle, ligament and tendon damage in the foot, calf, thigh, groin or shoulder. When you work out with such intensity, you run the risk of injuring yourself like a pro would. Sounds painful? Trust me, it is.

That said, adding the dance element doesn't detract from the fun! Being fast paced and set to pulsing music, Freestyle Step Dance is often seen as being more fun than Freestyle Step Aerobics - as if that was even possible! Freestyle Step Dance is more challenging than anything that's gone before, so it's perfect for anyone who enjoys pushing themselves to the limit.

Picture by www.aalo.nl - Freestyle Step Dance session by Larz Schuijling

When comparing the two, Freestyle Step Dance does come off as being the bigger, better, flashier version of Freestyle Step Aerobics. It's like the original's cooler younger brother. However, can you ever have too much of a good thing? Were the designers of this just trying to fit too much into one class

We all know that dance is fun. We all know that getting fit is brilliant. We all know that Freestyle Step Aerobics is legendary. But do they really all need to be put together? Each individual element has worked wonders for years and years, so Freestyle Step Dance could be seen as trying to put together too many things which don't need to combine. It's an incredibly intense workout which isn't for the faint hearted (or for those who aren't used to that sort of thing), but if it puts that much stress on our bodies, are we taking it one step too far? Many people never even try to put themselves up to the challenge.

However, ultimately, that's exactly what Freestyle Step Dance is: a challenge. Those people who complain that it's too hard work or too intense are entitled to make that judgement. They know what's best for their bodies...they just don't know what they're missing! Freestyle Step Dance is a big leap up from Freestyle Step Aerobics, but it works really well. It's lively, dynamic and makes you feel great; this is an inspired modern take on a classic fitness technique! It does have its negatives, especially if you have to face injury or an unimaginative instructor, but you run those risks with most types of exercise. Freestyle Step Dance has become extremely popular over in Europe, much more so than in Australia. Let's hope that over here it'll wind up seeing the same boom! We can't be certain whether it'll be a craze to stick around or whether it'll be a one hit wonder, but it deserves to last. The more people try it, the more likely it is to become a firm favourite in gyms around the world.

#freestyle, #FreestyleStep, #step, 

Bruno
July 2014

Spotlight on Larz Schuijling

Spotlight on Larz Schuijling

Anyone can be a fitness instructor. Anyone can do the training and take a Freestyle Step class at a local gym. However, you've got to be something really special to make Freestyle Step Aerobics an experience. World famous Step instructor Lars 'Larz' Schuijling is one of the best in the industry - his classes don't blend into one another like everyone else's. Freestyle Step is more than just a way to get fit; it's a way to have fun and tone up the mind and body at the same time. Larz Schuijling's style is one that really stands out from the crowd!

Who is Larz?

Larz Schuijling is one of the best Dutch Freestyle Step instructors in the business. Wait - scrap that – in my opinion he is the best Dutch instructor, and he's up there with the best  

in the world. Trained at the AALO (that's an incredibly rigorous fitness training centre in the Netherlands to you and me), Larz went from strength to strength, soon becoming an AALO Master Trainer. When the job title sounds like something out of Star Wars, you know he's got to be good. It wasn't long before Larz Schuijling made a name for himself as an energetic Step instructor who was full of exuberance. You only have to take one look at him to realise that he's a pretty cool dude who loves what he does and does what he loves.

Do it with Style

It's difficult to put a label on Schuijling's style when it comes to Freestyle Step Aerobics. To try to describe it would be unfair to him, as no description can ever entirely cover the excitement and thrill of one of his classes. Larz Schuijling doesn't belong in a box. However, to give you some sort of an idea of what he does, some people have described Schuijling as a 'complex funk instructor'. Given that funk music focuses less on melody and more on dance beats, rhythm and bass, you can get a sense of the style that is typical to Schuijling. Far from being run-of-the-mill, his style is fast-paced and exhilarating - guaranteed to get you going in both body and spirit!

Larz Schuijling is a buzzing bundle of energy, and quite frankly, that's exactly what you want from a Freestyle Step instructor. Instructors who barely have the drive to keep going themselves are hardly ideal for keeping a class motivated and enjoying themselves. Freestyle Step is slightly different from other Step Aerobics, because it's entirely down to the instructor what moves to pull. Each class is individual, so each class is a snapshot into that instructor's character. Or, in Schuijling's case, it's more like a great long exposure than a little snapshot. He uses humour and passion to turn his classes into experiences which have been described as 'theatrical pieces'. He won't just teach you Freestyle Step - he'll teach you to have a real zeal for working out.

See for yourself  

Take a look at just one of the incredible classes taken by the Freestyle Step Adonis that is Larz Schuijling. The size of the class sings his praises in itself - he'd have struggled to fill a room half that size if he was just your average Freestyle Step instructor. People are falling over each other (or should that be stepping over each other?) to go to his classes, so that's as big a recommendation as you can get. It's like a restaurant - if it's always empty then it's a worrying sign, but if it's busting at the seams then it has to be good for a reason! The same applies to fitness classes. If they're large and full to bursting then you know you're on to a winner.

From watching the video, it's clear to see the energy which oozes from Schuijling's every pore; his passion is almost palpable. You can tell from the faces of the people in the crowd that they're all loving it, too - even those who are finding it difficult to keep up! In fact, that's one of the most remarkable things about Larz's workouts - just how action packed they are! Even in this brief clip, nobody stops moving. The moves are smart, snappy, varied...and very, very invigorating!

The moves that Schuijling incorporates into his routines encourage everyone to seriously push their boundaries, to push their bodies to the limits, and to push them beyond what they thought possible. His style of Freestyle Step doesn't just exercise the legs; it stretches and tones the whole body. As it's a skill which requires so much coordination, Larz Schuijling's routines stimulates the mind, as well. This is what I mean when I say he's the best - not just anybody could put this much of a spark into a dynamic, lively workout routine.

As if Freestyle Step wasn't enough...

Lately, Larz Schuijling has been turning his hand to talents far more varied than just Freestyle Step. He has made a name for himself as DJ LARZ - a disc jockey who has taken the world by storm. In 2005 and 2006 he was given the crown of Dutch Presenter of the Year, which just goes to show that he is more than just a teacher. The man is an entertainer. As if that wasn't enough, Larz Schuijling has set up an events and education business with Patrick Nahafahik. Is there nothing this man can't do?

By now, hopefully you will have a good idea of the legendary man that is Larz Schuijling. His talent is first class; his passion is breath taking; his energy is phenomenal. All things considered, it's no shock at all to find that he has grown such a following from all around the world - and not just in the fitness world, either. For a man to have achieved so much by the age of 36 is just extraordinary. If you haven't had a go at one of his workouts yet, then what have you been waiting for? You should have realised by now what a mind- (and muscle!) blowing experience it is. Not literally, I might add. Even if you try it out in the comfort of your own home, you'll still be able to say you've learnt from the best!  

#freestyle, #FreestyleStep, #step, 

Bruno Jimenez
June 2014 

What is Step Aerobics (Wikipedia)

Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step. Step aerobics classes are offered at many gyms and fitness centers which have a group exercise program.

Step aerobics was innovated by Gin Miller around 1989. After a knee injury, Gin consulted with an orthopedic doctor, who recommended she strengthen the muscles supporting the knee by stepping up and down on a milk crate and from this she developed the step regimen.

Step aerobics can also be involved in dancing games, such as Dance Dance Revolution or In the Groove.

Move and Techniques
Often moves are referred to as Reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms.

The "basic" step involves stepping one foot first on the step then the other on top of the platform then stepping the first foot back on the floor with the second following. A "right basic" would involve stepping right foot up, then the left, then returning to the floor alternating right then left.

Many instructors of step will switch immediately between different moves, for example between a right basic and a left basic without any intervening moves, forcing people to "tap" their foot instead of shifting weight. However, one form of step is called tap-free or smooth step in which feet always alternate without the ambiguous "taps" that can make learning step difficult for beginners. This requires a bit of foresight and planning by the instructor in order to insert a transitional or switching move that maintains the natural alternating weight shift akin to walking. For example, from a series of right basics one may insert a "knee up" (which involves stepping up and lifting the knee and returning the lifted leg to the ground, thereby switching feet) and then continuing to a left basic. However, this requires planning and the extra beats required for the transitional move.

Common Moves include:

• Basic Step
• Corner knee (or corner kick)
• Repeater knee (aka Triple knee)
• T-Step
• Over-the-Top
• Lunges
• V-Step
• Straddle Down
• L-Step
• Split Step
• I-Step

Choreography

Many instructors will prepare a set of moves that will be executed together to form the choreography of the class. Usually, the choreography will be timed to 32 beats in a set, ideally switching legs so that the set can be repeated in a mirrored fashion. A set may consist of many different moves and the different moves may have different durations. For example, a basic step as described above takes 4 beats (for the 4 steps the person takes). Similarly, the "knee up" move also takes 4 beats. Another common move, the repeater knee, is an 8-beat move.

Classes vary in the level of choreography. Basic level classes will tend to have a series of relatively basic moves strung together into a sequence. More advanced classes incorporate dance elements such as turns, mambos, and stomps. These elements are put together into 2-3 routines in each class. One learns the routines during the class and then all are performed at the end of the class. Regardless, of the complexity of the choreography, most instructors offer various options for different levels of intensity/dance ability while teaching the routines.

Benefits

Step aerobics helps burn calories and fat. It also helps to reduce stress, promote restful sleep, strengthen muscles and gives the body a more streamline appearance. The number of calories burned depends on the speed of movements, step height, and length of exercise. Exercise sessions can create social connections with others and step as well as low-impact aerobics is suitable for all ages, low cost, and has no restrictions on place.

Step your way to fitness

A member of our Freestyle Step Enthusiasts group prompted me to this article (Thanks Yolanda!)

Gym-goers looking for the best workout should consider dusting off their leg-warmers, according to new research from Charles Sturt University (CSU).

Just 262 kilometers from Sydney, you can find the city of Orange, and just on its outskirts is the Charles Sturt University (CSU). In the School of Bio-metrical Sciences at CSU, we find Dr James Wickham an Anatomy and physiology lecturer. Dr James Wickham has finished the first study of energy expenditure and how muscles activate in group fitness classes. The findings are interesting, to freestyle steppers, to say the least.

In 2012, the Fitness Australia Industry Report stated that more than four million Australians partake in regular exercise such as aerobics, fitness or gym workouts. This means that after walking, group workout is the next most popular physical exercise activity.

Really, all this fame was expected to brings about $1.2 billion in revenue in 2013. An even with all these money, these gym-attendees have little or no assistance in finding out which class would be more effective for their spent dollar..

This is where Dr Wickham comes in. His study looked at how much muscle activity, heart-rate, and how many calories were used compared between 10 volunteers. Each volunteer took a Step, Ride or Power (aerobic weights) class.

Dr James Wickham said, “We used an ‘Actiheart’ monitor and 16 wireless surface EMG electrodes which are attached to the skin with double-sided tape and each relaying 2 000 measurements per second, for a total of about six million measurements per class,”.

“Our goal was to determine which group fitness class burned the most calories, which generated the highest heart rates, and also to determine the muscle activation levels for core, upper limb, and lower limb muscles.” he said

In brief, Dr Wickham study identified that taking a Step Class burnt noticibly more calories overall than the the other two compared class types, Ride and Power class.

If you are looking for results, Dr Wickham advises “If your goal was to burn calories and to lose weight you may want to consider a Step class as it burned the most absolute calories of the three classes. But on a calories per minute basis, there was no difference between the Ride and Step classes,” he said.

“Average heart rates for the Step and Ride class were also very close, while the calories burned and heart rates for the Power class were significantly lower.”

People can now make more informed choices, Dr Wickham said. The research, which for the first time quantifies the muscle activity and the intensity of these classes, will allow people to make more educated choices about which class is right for their personal fitness goals.

“Higher levels of intensity were recorded during Step and Ride classes which would lead to higher levels of aerobic fitness than if you just relied on the Power class as a workout,” he said.

“The Power class was the most effective in eliciting upper limb muscle activation, particularly for the biceps, deltoid, forearm muscles, and trapezius and, of the three classes, either Step or Power should be selected for core muscle activation.”

O'Brien, Mark (December 2, 2013) "Step your way to fitness", Charles Sturt University (CSU), retrieved from http://news.csu.edu.au/director/latestnews.cfm?itemID=9D40E41EEA017E73C0FB87DB50E7D648

Freestyle Step Classes in Australia (Live Document)

Freestyle Step Classes in Australia

(Live Document)

As more classes are identified by you, I will update this Blog Entry.

PLEASE PROVIDE ME WITH UPDATES

IF YOU KNOW OF ANY FREESTYLE STEP CLASSES

NOT LISTED HERE

For those around our magnificent cities of Australia, residents or visitors, and for those who need a fix while they're visiting other states of Australia, here's a list of Freestyle Step classes that may sort you out while in Australia... 

Listed in day/time order. It includes:

- Day of week
- Start Time/End Time
- State
- City / Town
- Club Name
- Level of difficulty (Basic classes are listed in BOLD)

ENJOY!!

New South Wales

• Monday - 09:30 - 10:30 - Bfit Condell Park - Basic/Intermediate
• Monday - 11:30 - 12:15 - FitnessFirst "Bond Street" - Sydney - Intermediate
• Monday - 17:30 - 18:30 - Snap Fitness "Kensington" - Sydney - Advanced
• Monday - 17:30 - 18:30 - Bfit Condell Park - Basic/Intermediate

• Tuesday - 17:30 - 18:25 - Fitness First - Mona Vale - Intermediate
• Tuesday - 18:30 - 19:30 - Fitness First - Bondi "The Edge" - Intermediate

• Wednesday - 13:00 - 13:45 - Fitness First "Bond Street" - Sydney - Intermediate
• Wednesday - 17:30 - 18:30 - Fitness First - Carlingford - Basic

• Thursday - 18:30 - 19:30 - Fitness First - Parramatta - Intermediate
• Thursday - 19:30 - 20:30 - Snap Fitness - Kensington - Intermediate

• Friday - 09:30 - 10:30 - Fitness First - Carlingford - Intermediate
• Friday - 09:30 - 10:30 - SCSGT - Moore Park - Sydney - Intermediate
• Friday - 17:30 - 18:30 - Fitness First "Bond Street" - Sydney - Advanced

• Saturday - 08:00 - 08:55 - Fitness First - St Leonards - Intermediate
• Saturday - 09:30 - 10:30 - Five Dock Leisure Centre - Intermediate
• Saturday - 10:30 - 11:30 - Fitness First (Platinum) - Chatswood - Intermediate
• Saturday - 10:30 - 11:30 - Fitbodz (Burwood) - Advanced
• Saturday - 11:30 - 12:30 - Snap Fitness - Kensignton - Sydney - Advanced

• Sunday - 09:00 - 10:00 - Snap Fintess - Kensington - Sydney - Advanced
• Sunday - 09:00 - 10:00 - Fitness First - Mona Vale - Intermediate
• Sunday - 09:30 - 10:30 - Fitness First - Carlingford - Intermediate
• Sunday - 10:30 - 11:30 - Fitness First "The Edge - Bondi - Advanced
• Sunday - 17:30 - 18:30 - Fitness First - St Leonards - Intermediate

Queensland

• Monday - 06:00 - 07:00 - Healthworks - Deagon - intermediate
• Monday - 09:00 - 10:00 - Healthworks - Peninsula - Intermediate
• Monday - 09:05 - 10:00 - Healthworks - Mooloolaba - Intermediate
• Monday - 09:30 - 10:30 - Healthworks - Hendra - intermediate
• Monday - 18:30 - 19:30 - Healthworks - Hendra - intermediate

• Tuesday - 19:00 - 20:00 - Healthworks - Deagon - intermediate

• Wednesday - 09:30 - 10:30 - Healthworks - Hendra - intermediate

• Thursday - 09:00 - 10:00 - Healthworks - Peninsula - Intermediate
• Thursday - 18:00 - 19:00 - Healthworks - Peninsula - Intermediate

Victoria

• Monday - 18:40 - 19:25 - Fernwood Gym - Bendigo - intermediate

• Tuesday - 19:30 - 20:30 - Fernwood Gym - Bendigo - Basic (& Pump)

• Wednesday - 19:30 - 20:30 - Fitness First "Victoria Gardens" - Richmond - Intermediate

NB: For Fitness First Passport Members, remember to check if you need to pick-up a "passport" from your club's reception prior to your trip to another state to avoid guest fees when visiting other clubs.

Freestyle Step members are like a box of chocolates!

.... and as such, we are of all sorts

There are many different versions of what Freestyle Step is all about. To some is just another workout, to others is a way to release tension while learning a layered structured routine, etc...

For me, Freestyle Step is my absolute favourite group workout class type.  Just like Hi-Lo Aerobics, Freestyle Step comes from the basic, repetitive and, at times, high impact moves, and has evolved into a more dance inspired and challenging choreographed routines. 

With this evolution of Freestyle Step, the instructor has greater opportunities for challenging and innovative routines. You no longer challenge your body with repetitive step moves, but you also ask your brain and coordination to give it a go.

It does not happen in all countries, however in most, and certainly here in Australia, the Freestyle step choreography is taught in progressive layers of movements, starting each "Block" using basic moves, then adapting and morphing such moves,
adding more and more variations until the choreograph "block" is achieved taking Freestyle Step members through an challenging journey, arriving at destination with a great smile on their faces and sweat (radiance for woman) pouring out from their skins.

Teacher's choreography complexity needs to adapt to the level of the "majority" of the members in the gym floor. In some instances, the instructor can breakdown a bewildering array of moves to achieve an awesome choreographed block, while at other times when the class is not as advanced, the range of choreography lingers more towards the more basic moves.

An instructor aim is to provide a great workout, and as with Freestyle Step, including a brain workout. However satisfying everyone is just an impossibility as the variety of members attending a class is as varied as it is out there on the streets. Some members go for the workout, some for the release of frustration, some for the brain workout, some.... just for the fun of it....

So....? what can an instructor do? As indicated before:

• an instructor is to aim the class to the majority level of the attendees in that class.
• However it also needs to be an all "sorts" inclusive class.
• Basic moves should be provided to members, and advise those taking the basic option that it is ok to just stay at that level and ignore the rest.
• Show advanced and very advanced options also, and advise those taking these advanced options that it is also ok to take them on.
• Advise members that they can also do their "Version" of the choreography moves, and advise to overall use relatively "safe moves" while executing them.
• Keep reassuring members, basic, advanced or "freelancers" members, from time to time during the class execution.

The true Freestyle Step aim is to give a great cardio workout, and assisting in the development of overall muscle tone, but specially around your legs and butt. However it also provides agility, coordination and balance general improvement adding to personal confidence.

...and there is no other class in the timetable, or at least in my opinion, that gives me that satisfaction when I realise I got that tricky little move I thought I couldn't do, but then..... it suddenly clicks into place!.... Smiles all over!

What is STEP DANCE?

What is STEP DANCE?

Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step. 

Step aerobics classes are offered at many gyms and fitness centers which have a group exercise program. 

Step aerobics was innovated by Gin Miller around 1989. After a knee injury, Gin consulted with an orthopedic doctor, who recommended she strengthen the muscles supporting the knee by stepping up and down on a milk crate and from this she developed the step regimen. 

Step aerobics can also be involved in dancing games, such as Dance Dance Revolution or In the Groove. Step Dance starts from the basic movements, symmetrical, then instructors create choreography some more "dancy" than others. 

The concepts of transition, progression, and the systematic application of the rule of no tap allow students to learn the routine extremely easily. At the same time, using the best motivational techniques available to the instructor the whole group can reach a higher level of satisfaction.

STEP DANCE is normally attended by members that do have an advance experience in freestyle step aerobics, as well as some intermediate members who have their own personal "Groove".

Here is an example of STEP DANCE brought to you by Freestyle Step XTRVGNZ.... in this video you have Ary Marques Marx and Daniel Bata giving us an example of Step Dance.

New to freestyle step aerobics, don't scram!!... check these 8 tips for making a great first freestyle step class

New to freestyle step aerobics? Don't scram!!...

Check these 8 tips for making a great first freestyle step class

It is no surprise if I say that of all the group fitness classes that I have attended to so far, freestyle step aerobics is my definite favourite. I don't know what it is, but I find that there is something about combining movement, music and mental focus that it surely makes for a fantastic and fun workout, and needless to say that time fly's at the same time!

Now, now, now,.... we all know someone that will debate the above until the cows come home.

You have seen them, every now and then, a new member joins a freestyle step class, then leave either during the warm up, or while still breaking down the first block

I have approached a few of these people, to ascertain why they leave, and when asked they say:

• "too hard"
• "i don't want to think"
• "more coordinated than I expected"
• "I am so concern about getting the routine, that I am not getting a workout, only i get frustrated"
• "etc...."

You are not born with "Step Aerobics" coordination and knowledge. Although you may look at some people and think that they have. You need work through and get used to the different move names, instructor's style of teaching, etc…

I mean, the first time one of these new members hear "3 knee repeater" or "6 point turn" or "L-Shape" etc... they probably stop, and look blankly at the instructor... however, don't scram persevere!, "Practice makes perfect", until your mind and muscles work out how to synchronise to get the routine down to a "T”.

It does take a heck of a large number of repetitions to become an expert, but remember this.... Step aerobics is for exercising and fun, not to be an expert about it. So with that in hand, no need to repeat at home, in between offices at work, at the bus stop, etc... no that is not necessary. The goal is to become moderately competent to have fun. Give it 3 or 4 tries (and maybe 5 just to be sure), with the same instructor every time and you will get enough out of it to be proficient enough to enjoy the class and get a great whole body workout.

Now the reason you are reading this.... the 8 tips for making your first step aerobics class something between enjoyable and great.

• Leave the ‘I can’t do step’ attitude at the door; give it a go, give a chance to your abilities to show its power, be optimistic, and you will improve your step ability. Believe me... you will! And if it doesn’t, so what? you get a great workout, sweat a bit, and return at the next class to try again. Don't worry about the complex steps, keep them simple, and once mastered... then give it a go. If you fail.... Giggle and try again!
  
  
• Don't be shy, let the instructor know that you’re a green apple; before starting the class, most instructors asks if there are any new steppers in the room. Take advantage of this and raise your hand! Instructors wants you to have a positive experience so you will be a step repeater, and will possibly give you some hints specific to his style, etc... so you can get the most out of the class.
  
  
• Start with a single set of risers under your step or just simply the board; if you don't have to worry about tripping over a high step, then you can concentrate more on following the basic step patterns, without caring what everyone else in the room is doing with their step height.
  
  
• Be proud, be seen, don’t hide in the back in the far corner; the best place for anyone new is the middle of the room, maybe slightly to the left or right of the centre. Not only will you be able to see and hear the instructor. Seeing the instructor is your main aim. But at those times where a turn prevents you seeing the instructor, you will be placed right behind one or two of the "good" instructors, who knows the moves and are used to that particular instructor. This way you will not be screwed up by going left when the rest of the class is going the other way.
  
  
• Shoes, the shoes!!; because step involves lot of lateral movement, you need to were proper fitting runners or cross-trainers. Shock absorbent shoes are a must and support and stability at the ankles is also preferred.
  
  
• When lost, don't stop, giggle and keep moving; step's basic move is known as the “basic step”. That is Step up, step down. If you happen to get lost, dot fret!. giggle, laugh, mumble under your breath, but keep smiling and do the basic step. Once you recognise the step being instructed then jump in and follow the routine.... till you lose it again, giggle and basic step again.... wait and join again... just DON'T FRET!! .
  
  
• Don’t expect to "get it" perfectly the first time around; even seasoned steppers do "loose it" from time to time. Especially if there is a new instructor. It does take a few classes to sort of understanding how the blocks are broken and taught and how the language and names differ from instructor to instructor. As per previous tip, if you get "lost", then giggle and basic step till you catch up again... just DON'T FRET.
  
  
• A bit of observation goes a long way; when an instructor gives you a new move, or is explaining how to do a specific move, don't be fussed about going back to "BASIC STEP" and just look and listen to the instructor. Don't try to do the "Swan necking" and try to look at the instructor while doing an "around the world" on the step

Step aerobics classes are nothing new, they have been around for quite a while. Sometimes they are known as "old school". However new flavours are slowly being introduced, such as Step/Dance.

Many instructors also give step their own flair, and makes it look more "up-to-date".

Keep stepping!

Step Reebok circa 1991

I came across this video today.... the sad story, is that "I REMEMBER" doing those moves, and thinking.... "This workout is HOT!!".

I love how Freestyle step has progressed to a more entertaining class, and not taking it as serious as back then.

Back to the ..... PAST?... 

How bad is step aerobics for your knees?

The Australian Bureau of Statistics states that in 2007-08, a higher proportion of males aged 18 years and over was overweight or obese (63%) than were females (48%). These overweight/obesity rates were both up five percentage points on the 2001 results. These estimates are based on people's self-reported height and weight. 

In general, rates of overweight/obesity are higher in older age groups, although males and females in the oldest age group (75 years and over) had lower rates. Adult male overweight/obesity rates are higher than female rates across all age groups. In 2007-08, 73% of males in the 65-74 year age group were overweight or obese compared to 39% in the 18-24 year age group. There has been a 10 percentage point increase in the 65-74 year age group male overweight/obesity rate since 2001 when 63% of males in this age group were overweight or obese.

The highest overweight/obesity rate for females in 2007-08 was in the 55-64 year age group (61%), while the lowest rate was in the 18-24 year age group (29%). Since 2001 the proportion of females who were overweight or obese increased for all age groups, with the highest increases occurring in the 18-24, 25-34 and 35-44 year age groups (each up by seven percentage points).

Exercising is one of the most effective ways to curve these statistics into a more healthy line. By doing the typical stepping movement, either by attending one of the fun filled freestyle step classes at the local gym, using the gym’s machines known as “the stepper” or “the climber”, or simply by going up and down a flight of stairs, you can achieve the suggested exercise requirements. Though, don’t forget the impact that this may have on your joints, specially your knees.

What is the relation between exercise and knee issues?

Any sort of pain can dull your exercise, in particular if the pain comes from joints such the knees. There are a few health issues that may cause more problems than others when trying to participate on a step orientated exercise. You need to talk to your doctor before you perform any sort of stepping exercise, or any exercise that depends on the knee joint, and you suffer some of these health issues, such as arthritis, gout, chondromalacia (AKA “runner’s knee”), plica syndrome (also known as “Synovial Plica Syndrome”), tendon Injuries, ligament injuries and meniscal Injuries.

What action is achieved by Stepping?

Gym equipment like “the stepper” or “the climber” imitates the same moves as done when going up a set of stairs. Every time your leg is lifted, your quadriceps, your hamstrings, your calves, your glutes, adductors and hip flexors all get a bit of a workout. Gym’s steppers or climbers concentrate on quadriceps femoris muscle which with the help of a tendon, and the vastus intermedialis muscale is attached at the base of the kneecap. Both, the quadriceps femoris and the vastus intermedialis muscale are in charge for lengthening the leg at the knee and alleviating the knee respectively.

How can knee pain be caused by stepping?

In a single word…. “stress”. Knees endure stress when exercising them in a step up movement.  This is caused when the foot hits the step, a combination of gravity and the weight of one’s body channel down onto your legs and concentrate on the joints, with a greater concentration on knees and ankles. This is why If you already suffer from knee swelling, pain or general joint issues, this can make you feel increased knee pain, or worse still, worsen you already existing condition if you over do it.

Then….. what can we do about it?

Loosing a few kilos if overweight will always help. Keeping your raisers low also decreases the intensity of the workout. Proper landing and foot placement on the step will decrease the risk of injury. Other gym equipment and tools can also assist in getting to your exercise goals without adding unnecessary stress on the knees. These gym equipment include elliptical trainers which remove the impact you experience when stepping up by directing your body movement in a circular motion instead of up and down. Water aerobics is another option for those with severe knee problems, as the buoyancy of the water naturally helps lift your weight off the knee joint.

References

• Australian Bureau of Statistics, 2010, Measures of Australia's Progress, 2010 (cat. no. 1370.0) <www.abs.gov.au>.
• Access Economics, 2008, The Growing Cost of Obesity in 2008: Three Years On, Diabetes Australia, Canberra.
• Australian Bureau of Statistics, 2009, Australian Social Trends, Dec 2009 (cat. no. 4102.0) <www.abs.gov.au>.
• Australian Bureau of Statistics, 2009, Australian Social Trends, Sep 2009 (cat. no. 4102.0) <www.abs.gov.au>.
• National Institute of Arthritis and Musculoskeletal and Skin Diseases: Knee Problems
• Southern California Orthopedic Institute: Anatomy of the Knee
• American College of Sports Medicine: Selecting and Efficiently Using Stair Stepper/Climber

10 Reasons to Love Step Aerobics

10 Reasons to Love Step Aerobics

Lets face it, It may not be the hippest class to attend at the gym, but there are still many reasons why I love myself a good step aerobics class. While I'd like to say it's because I can don a Jane Fonda-esque spandex leotard, although many of you would disagree; it's actually much more than that. The once über-popular workout fad of the '80s and '90s still wins my vote for these following reasons:

• When the instructor turns on the stereo system, there are bound to be powerfully motivating tunes (old and new) to get you through the jumping, lunging, and grapevining.
• Many teachers include some sort of dance (merengue, funk, jazz, Jam, salsa or just plain fancy moves) into the mix. I love a workout that encourages me to shake my groove thang.
• It's like riding a bike. Even if you haven't been to a step class in five years, you'll quickly remember how to do the "L" step or a hamstring curl.
• Since I don't always have time for lengthy workouts, I appreciate that most step classes are under an hour. Although the "odd" XTRVGNZ made of 1.5 hours or even 2 hours always get me excited!
• The music may get my mind going, but the exercise certainly gives my body a run for its money. At the end of these classes, you can't tell whether I've taken a shower or desperately need to.

Want to see the rest of my reasons and add your own two cents?

• As intense as the workout can be, you can also manage it to suit your needs. Add spins or as many steps as you want to make it more intense (see our previous article about making your step classes more intense) or simply use the bench portion to make it a minimal effort. And many instructors show different ways to adapt the routine to suit your needs.
• While the cardio workout is thorough, my muscles always show me their appreciation the following day. It's a sure way to tone your heart and limbs.
• How many other classes let you say, "Sashay!"?
• If you like a routine or enjoy choreography, step's got you covered. From the first "step" of the class, you can bet you'll be putting it all together at the end for a full "performance" of sorts.
• More than anything, it's fun!

Source: Thinkstock

Would you like to make your Step Aerobics More Intense?... keep reading!

Would you like to make your Step Aerobics More Intense?... keep reading!

If you do not know how to add intensity to your Freestyle Step Class, you have not tried hard enough!. There are so many creative ways to do so, you'd be amazed!

Many certified personal trainers agree that there are many ways to make a freestyle step class more intense.

Clearly, one is to add more risers. That's a no brainer. However, although Step is to be fun, it is also to be safe. Many instructors may raise a concern should you attempt to have 3 or more raisers under your step. The instructor is within his power to advise you if he finds your step configuration safe, and if any injuries be your responsibility should you , heaven's forbid, fall during his class.

Adding intensity to a step aerobics class:

• Lunge step. Should the routine call for one of these moves, you could increase its intensity if you add a small jump/hop to it. If you find that this is not intensity enough, why not go down deeper?..... more? do you want more? .... lean forwards at the hips when you lunge, and touch the step. That should do it!!.

• Repeaters. Again, increase its intensity by going deeper as well as adding that small jump/hop when that knee is being raised. Surely your sweat will start to glimmer on your forehead with this one.

• Basic, knee, straddle and turn steps. Here you can include the little jump/hop or even a full-out single-leg jump. Why not add a jogg when you are on the top of the step? and on the floor?.... wanna get fancy? why not replace the basic or knee with two-legged jumping onto the step?. Straddles can also be "jumped": that is from the straddle position, jump up onto the stepper, both feet landing at the same time, then jump off. If you can't keep up with the instructor's tempo, slow to half speed to match her every other step.....

More ways to make a freestyle step aerobic class more intense:

• This one is for "non highly choreographed" classes. Add very small dumbbells to the arm chore.

 

• Wear a weighted vest or weighted backpack. Check with your doctor for any specific medical issues you may have that would cause issues should you used this option.

• For brief segments of the class, increase to two or three risers.

• Got a turn step within the routine? why not insert a deep squat at the end of every turn step?. In fact, make it a deep squat into a jump squat. Just be aware that you will need to move very quickly to keep up.

A good read.... !

A good read.... !

I was checking the net when i came across this article by "Australian Fitness Network".

It questions why aren’t all those gym members who are striving for weight loss on the gym floor participating in our step classes.... a good read indeed! Click here to read more

Is Step Aerobics a Good Workout?

A 70Kg person burns approximately 150 calories in 25 minutes of step aerobic activity, according to the Centers for Disease Control and Prevention. You may burn more or less, depending on your weight and body composition and level of step intensity. Step aerobics is an intense cardio workout that can help you improve your fitness and your health, as well as manage your weight.

Identification

Step aerobics is a vigorous-intensity aerobic exercise, which requires more than six times the effort of sitting quietly. Although strengthening and stretching exercises are important factors in improving your health and preventing injury, aerobic activities, like Freestyle Step, burn more calories than any other form of physical activity.

Significance

It is normally recommended as a physical activity guidelines a minimum of two hours and 30 minutes of moderate activity or one hour and 15 minutes of vigorous activity weekly, . To enjoy additional health benefits associated with activity, such as weight loss or weight maintenance, the recommendation increases to five hours of moderate activity or two hours and 30 minutes of vigorous-intensity exercise. Step aerobics is an effective way to meet physical activity recommendations, improve your fitness and manage your weight.

Concerns

Because step aerobics is a high-impact activity, it may not be appropriate for adults with diminished bone density or heart problems. Many councils and other entities say that step aerobics carries a lower risk for injury than other high-impact exercises, such as running and traditional aerobic dance. Proper shoes that fit well protect your legs, shins, ankles and feet from exercise-related injuries. However for the above to be true, it is recommended to wear cross-training shoes for step aerobics.

Form

The major exercise bodies advise to use a bench height that doesn't require you to bend your knees more than 90 degrees; stand within 1 foot of the bench to prevent injury to your arch and Achilles tendon. You also need to step down toe first and lower your heel completely before taking the next step. Look ahead instead of watching your feet to prevent neck pain, and avoid lunging movements because they put too much stress on your joints.

Considerations

The advise by many exercise bodies is that you warm up your arms and legs before using the step bench. Follow step aerobic exercise with cool down movements to get your heart rate back down. If your joints start to hurt during the activity, stop the exercise. If you have a history of knee problems, a different activity may be more appropriate.


"May the step not move from under your feet"