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"

What is this Blog about

This blog concentrates on all Freestyle Step related information, with special concentration on those Free Step "XTRVGNZ" that occur from time to time.

"XTRVGNZ" refers to those Freestyle Step classes where the class is presented by international Instructor, or the class length is longer than normal, or the class is presented by more than 1 instructor, or it is based on a "theme" (could be due to a Charity event, someone's farewell, special state/national holiday, etc... for example, "Pink - Brest Cancer", "Red 'n White" - farewell to someone from Canada as Canadian flag is red and white, "MardiGras theme for the MardiGras festivities, etc.... the possibilities are endless).  

This blog is backed up by a Facebook page. You can access our Facebook XTRVGNZ page by clicking on this link https://www.facebook.com/StepXTRVGNZ

Or you can go directly to the XTRVGNZ page by clicking on this link https://www.facebook.com/StepXTRVGNZ/app_137583416327935

Or if you want to go straight to the source of the XTRVGNZ page, go straight to the hosting source here http://webimplementation.com.au/XTRVGNZ/

You can send us a MESSAGE via our Facebook messaging application via this link, https://www.facebook.com/messages/StepXTRVGNZ


For standard classes, refer to your Gym.

What is Freestyle Step - An introduction

Freestyle Step has evolved from basic, repetitive, even high impact moves to more dance inspired and challenging choreographed routines...  The extra level (literally) that Freestyle Step provides allows the instructor far greater opportunities for innovative routines.

Freestyle Step is taught in progressive layers from basic moves to which the instructor will add more and more variations depending on the students abilities. Instructors try and make the class a journey; and sometimes you get to your final destination without knowing how you got there.

Freestyle Step will give you a cardio workout in addition to developing muscle tone round your legs and butt and will improve your agility, coordination, balance and confidence.  And absolutely no other class will give you the same satisfaction that you will feel when you realise that tricky little move you thought you couldn't do suddenly clicks into place!

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Bruno Jimenez 

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