My Blog List

11 June 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 

30 April 2014

What is Step Aerobics (Wikipedia)

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.

06 January 2014

Step your way to fitness

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).
Charles Sturt UniversityJust 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.
Anatomy and physiology lecturer Dr James Wickham, at the School of Biomedical Sciences at CSUReally, 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

03 October 2013

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!

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!

23 May 2013

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.


30 April 2013

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!

29 March 2013

Step Reebok circa 1991

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?... 

28 March 2013

How bad is step aerobics for your knees?

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




26 February 2013

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

21 February 2013

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

04 September 2012

Is Step Aerobics a Good Workout

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"

13 August 2012

What is this Blog about

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

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!

31 July 2012

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Bruno Jimenez 

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