23 August 2020

Freestyle Step, best thing to do during the quarantine

Why choosing Freestyle Step during the Coronavirus quarentine is best.

"Do something today that your future self will thank you for"- words of Sean Patrick Flanery (American author and martial artist). Every time I read them, they hit me hard. They always motivate me to use my time doing something productive. Tell you the truth, not always successful in doing something productive, but it does motivate me. 😊

We’re all familiar with the present situation around the world with the “Rona”, and how people are asked to be confined in their own home. People have found themselves with a lot of time on their hands, and are confused on how to use it, or are just… not using it. Being between 4 walls 24 hours a day is not something that many people are comfortable with, most people have not had to experience this before. Schools, universities, public transport, shopping centres, gyms, many businesses, in other words everything is in shutdown or restricted access (. . . except pharmacies, chemists, hospitals, grocery shops and other primary level shops and institutions off course). The “Rona” has broken the backbone that supported the economy of many countries across the world. Now as we are surrounded in the claws of this very dangerous and deadly virus, people’s habits need to change rapidly to adapt. So, before you develop soreness on your backside from laying on the couch and doing the best version of “lazy” that you can come up with, it’s best to use your time in some healthy self-improvement tasks.

Now, I believe you already know the consequences you’ll face if you ignore your health needs in this “Rona” period. Not only you will be putting your life in danger, but also that of your family and those close to you. Really, right now, your inactivity is as dangerous as the Corona virus itself. If you look around you, you can see that there are tons of options available to help you to overcome the dangers of inactivity. Some will be on the outside, with a responsible social distancing separation between you and others, or some might be at home, either on your own or with an online pre-recorded exercise video, or live event. According to me the best of all of the available options would always be to go with Freestyle Step, in a COVID-19 responsible gym, or at home with a pre-recorded step session, or one of the so many a live events around in the ether of the internet.

If you know me, you will understand why I’d choose freestyle step. But if we have not had the pleasure to meet each other, and you are wondering why I’d choose Freestyle step, then I would just plainly put it this way… I reckon that Freestyle step has everything you and your body need.

Basics first, Freestyle step are exercises choreographed with music stepping on and off a platform somewhat lifted from the ground. With the basics covered, I will also add that you do not need any additional workout machines for it. All you need is an elevated step; thus it makes it a very easy type of workout to be carried out at home. Freestyle step is great way to burn out fat and improve lower body strength. Then add to this the great music that is used for these workouts, and how much fun an exercise routine can be if appropriate for your level of experience on the step. Simply put these are very fun and entertaining exercises with added health benefits.

I hope I have convinced you, and you have made up your mind to add freestyle step to your stay home routine. Next, you will have to choose what kind of “road” you are going to follow to carry out your Freestyle step aerobics workout. The first “road” or “kind” that comes to mind is online streaming (live or pre-recorded), while another one is physical group sessions in a COVID-19 responsible gym. Believe me, it can sometimes be complicated to choose either one as both have their own “good” and “not so good” things about them. So, lets bring some of these up and see where this discussion takes us.

If you are a “happy chappy” at home, doing your own thing, not needing to be surrounded by other peeps, etc… what some people would call an introvert, then online sessions would be the best option for you. If you are COVID-19 responsible and concerned by this global pandemic (. . . we are all a bit concerned about this… some more than others) then online freestyle stepping can sort this problem for you. In addition, in an online class you can get the company of a friend or a relative who is far away to be there with you. Would you not love to step with a friend from another city here in Australia? Or from another country? I just had the pleasure of doing the “LIVE OZ Step Coast 2 Coast” where I was stepping with my friends from Sydney, Melbourne, Adelaide and Western Australia for about 3 hours. It was a very much fun event, full of laughter, workout, sweating and choreography from our great pool of instructors (my friend Peta Clarke from Melbourne, my buddy Celeste Frost from Adelaide, and my newest freestyle step buddy Bettina Fiebig from Perth) and in addition, a great bunch of stepping friends. All in the privacy of my own home, and without displacing myself around. It was a great event, and a great way to catch up with friends.

Due to the “Rona” global pandemic, online classes are on fire. You can find a large selection of step classes without leaving comfort of your house. I believe the greatest advantage we have in an online class is that no one is looking at you if you choose not to share your video cam. Many peeps avoid group exercises sessions as they fear that might turn themselves into laughingstock by getting the moves wrong. With online sessions there is no need to get nervous about this, as no one else can see you thus, who cares if you get it wrong? Making a mistake would not be embarrassing, but instead you can identify this error and see how to sort it out, without letting the world know that you made a blunder (. . . “Big Brother” is not watching). In addition, practising from a video has the added benefit of allowing you to pause and replay portions of the video that might need review. If you feel that you are not quite getting the routine, then you can pause the video, rewind it and re-watch that more intricate part so you can break it down and understand it better.

I guess that are enough reasons going in favour for choosing online sessions. But don’t forget that choosing online sessions also has its own number of reasons to go against it. I will discuss them side-by-side with the comparable face-to-face group sessions.

Most important of all, that I hope you would agree with, is that having an instructor present in physical form right in front of you and the other step session participants is very helpful and safe. If you are doing something in the wrong way, the instructor is always there to see it and correct you if necessary. Another aspect to consider is that the instructor might see something being done wrong by someone, but does not want to call on this person in front of others to do the correction, or several members are not quite getting a specific move, then he can give “hints” and suggestions to the general class to avoid any embarrassment. Of course, the instructor also gives advice about safety during the session, as well as how to perform some moves safely. Needless to say that if you have a specific problem with a move, and the instructor has not picked up on that, you can always follow someone else in the class that has got the intricacy of the move that is near you. Failing all that, you can always approach the instructor during the times he/she say “does anyone got any questions about any of the moves” or you can always approach them after the class. Most of these you cannot do online class, don’t you reckon? For these types of situations, it’s just simply better on a face-to-face, of course always observe the COVID-19 and social distancing rules while at the Gym.

Well, I think this is enough comparison for now. So, it is really up to you to decide which is it going to be, an online class or real group sessions. But you must choose one…. Or both! But you cannot simply decide to do none. Your health is something you cannot ignore and should not ignore. Ignoring it will do you no good (I am starting to sound like my mother!). So just go for it. You won’t find better time than now to enjoy the options offered out there. Always remember that taking care of yourself and your health, you are indirectly also protecting your family’s health as a unit.

Keep safe! and keep stepping!

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

You must get your physician's approval before beginning any exercise suggested in this blog or any of its articles. Any recommendations found within these articles are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.

The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.

Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.

That was our August 2020. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
August 2020

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05 July 2020

Is Freestyle Step only for older generation?

Or is it something that people say when they cannot do it?

So, is it or isn't it?

Step Aerobics is a workout for old people…. or so say many of today’s younger generation, or those that have two left feet.

I will not kid myself. I understand and agree that watching a 1980s step aerobics VHS Video, (… if you do not know what that is, ask your parents), sure, it is old fashioned and even quite corny.

Comparing 2020 Step Aerobics to that of the 1980s is like comparing weightlifting at the Moscow’s Olympics in the 1980s to CrossFit in the 2020. They are now two different things, although sharing a common root.

Gone are the days of 16 in a row high knees, or star-jumps on the step, as it is doing a grapevine around the step (adopted from floor aerobics).

Freestyle Step has progressed with the times. It has not been kept in a time capsule. The fact that Step Aerobics is being labelled for older generation, is simply the fear to fail by those stating it.

I understand that there is a group of people that do not want to think when doing “step aerobics” and instead they just want to be shout at with same-old same-old routines. I see this need, and I respect them to choose such a, in my opinion, mindless and boring workout. These people have “Pre-programmed” classes offered by big corporations. They even can just play an old Step video routine over and over and over for months on end.

But people need to understand that, like me, there are people that need to feed their minds as much as they do feed their body needs during one of these freestyle sessions. I want to be offered options, I want to be challenged, I want to learn new moves, I want my mind to join my body in the workout, I want it to be fun. But what I want the most is people recognising my choices for what they are, my choices, not theirs, and that they stop calling Freestyle Step aerobics a workout for old people, and just acknowledge that the new freestyle step aerobics is not for them.

I understand that there are different people with different needs or capabilities. I will always respect our differences with other freestyle step brothers or sisters. I just hope one day these people stop saying that the classes are way too hard and that it should be toned down so they can do it.

To these people I say, “get on with the times”. If you claim that Step is for old people, but you still want to have the old “classic” step with constant repetition, then I wonder who is the one that wants the older generation routines.

I know many people, specially Les Mills BODYSTEP™ instructors, keep criticising Freestyle Step Aerobics, by claiming that it is way too complex, and without structure. That the routines do get in the way of the workout.

To these people I say, what is a workout? Like in weightlifting, it depends on what your goal is. If you want fit, but not bulk, you will do smaller weights and more repetitions, but if bulk is what you want, you will do more weight and less repetitions. The same is with Step Aerobics. If what you seek is a serious mindless workout, where all it matters is growing those legs muscles, then I understand you would look for more simple routines with many repetitions. But, if you look for a balance on mind and body, where getting your mind and your body engaged on a routine that requires synchronisation, then you would opt for a more modern approach to step and add the “moves” in your routine.

To these people that their opinion is that Freestyle Step should be more “tamed” I say that it is only too complex to them, because they cannot follow it. That they are not capable to do what it is called an “older generation” workout. What does this say about them? That they are only able to “perform” someone else’s routine given to them to repeat to the members?

To these people I say that just because the Freestyle instructor providing the group exercise session analyses the members attending the class, and melding the session to be as inclusive as possible, does not mean it does not have an structure. What it means is that Freestyle Step is built to take into consideration the members attending the class. Freestyle Step is not a “pre-programmed” class given to the instructor to “copy” and “perform” in-front of the members in a “look at me, look at what I can do”, but a session where the instructor will pre-prepare a set of routines, with different level options, and will offer the options to the members in the class to ensure that they get a workout regardless of their knowledge level. This approach is to ensure that all members, regardless of their age, are included in the workout. This proving it is not an old peeps workout.

Today I was in a Freestyle Step session in Chatswood (Sydney, Australia), and the instructor gave the routines at several levels so most of the attendees will be able to follow through. Advanced options were given for those who wanted that little bit more, and more basic ones for those whom are not yet that comfortable on the step. In this class, there was one member that totally ignored the routines, and spent the entire class doing her own very basic moves. These moves had no resemblance to the routine offered by the instructor.

Now let’s flip this the other way. Picture a Les Mills BODYSTEP™ session where the instructor is offering the pre-choreographed routine. Same routine done over several weeks. Imagine a single member in the class where he/she decides to do his/her own freestyle Step moves. What would this member be told by the instructor? Do not say that nothing would have been said, as I have been in a class where the Freestyle Step instructor could not attend and was covered by a Les Mills BODYSTEP™ instructor. The instructor “warned us” at the very beginning to leave the class if we are not going to do the moves he was going to provide us with, or if we were going to add our own “flare” to his moves. That we will be told to leave the class if we did so.

What are they scared of? Should the Freestyle Step instructor have done the same with the other “non-conforming” step member too?

You will hear from many Freestyle Step instructors that they find Les Mills BODYSTEP™ boring, that they want to feed their body as well as their mind, thus being the reason for which they choose not to attend Les Mills BODYSTEP™ classes. And this has nothing to do with their age, or their generation.

The idea that freestyle step aerobics is a workout for old people is quickly eliminated when you watch a full step aerobics session, or video online. As you go through various routines in every session, you look forward to add your own stepping variations to keep things exciting. But I can also say it is not for people that are not looking for a workout routine that involves the engaging of their minds as they are exercising. That it is not for people that wants to be given the same routine over and over and over, week after week.

No Freestyle Step Aerobics is not just for older generations. Freestyle Step is for anyone looking for a mind and body challenge and are not scared of “not getting it”. Regardless of their age.

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

That was our July 2020. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
JULY 2020

05 June 2020

From The Gym Floor To The Digital Ether

Or how "The Rona" virus made as all look to the internet for freestyle options

Gymming and "The Rona" virus

We all know, and we all have been told at one time or another, “physical inactivity is among the risk factors for deadly health conditions globally”.

Regular exercise and physical activity build strong muscles, as well as bones. Our Freestyle Step workouts are a perfect physical fitness and helps and serves as a mental health cure. Doing a Step routine makes you feel fit (even if at times we thought we had 3 left feet!), more active and we know the more active the more we burn fat (… burn fat, burn to hell!!), and enthusiastic about our daily routines. Regular freestyle step exercise boosts our brainpower (….and again, even that some days feels like we have lost control of one or both of our legs while on that step!), improves self-confidence and sharpens our memory, and if you are from the same… “period” as me, then that is a good thing to happen!. Also, it strengthens our heart, thus minimising the chances of the respiratory health problems.

Online workouts popping all over the place

Now lets talk about the elephant in the room, the Coronavirus…. Known by many as “The Rona”. “The Rona” or as it also known as COVID-19, has devastatingly impacted every aspect of normal life in the world. Shops, businesses, spiritual places, gyms, etc.. most these have had to close due to regulations. But closing their physical doors does not mean they are “out of reach” for you. The bans on gyms, groups, gatherings and social distancing practices have forced every sector to shift to online. And there is where you can find me from time to time. Sometimes more often than I care to acknowledge.

The majority of the population does own a mobile phone, or two, and it is easy for them to stream step sessions, boot camp lessons or other gym workouts at the privacy of your bedroom (… lounge room, garage, local park, drive way, etc…, just don’t say rooftop please!).

The shift to go online, however, is not only a response to “The Rona” situation but also a technological shift, that the world was slowly taking, however the world had to close its eyes, hold its breath and jump right in.

Aiding this jump into the digital ether, are all the gyms and instructors we love (…and sometimes fear!!). Freestyle step sessions and other fitness programs suddenly appeared online, creating convenience. Now you have all our local and remote freestyle step brothers and sisters having access to whole bunch of Australian freestyle step talent like Bettina Fiebig from Perth, Rebecca Small and Jorge Casanova from Sydney, Celeste Frost from Adelaide, Peta Clark and Andrew Marcus from Melbourne just to mention a few of our own brew. But you know how people say that in the digital world, there are no frontiers? Well, that being the case you also can find other great talent from around the world stepping their hearts content to everybody and anybody that may show some interest. You have the likes of Keith Coleman from Ireland, Peter Borsos from Hungary, Daniel Rojas from Peru, one of my all times idols on a step Lars Schuijling from the Netherlands, Lenka Matasova from Italy, my three musketeers from Spain, Carol Lopez Cesar, Arturo Javier Vargas Castillo and Joel Lee, and I could go for days dropping names, but this will do for now. You get the picture. There was so much honey that us, the bees, were running in all (digital) directions. We had and still have honey of all shades and flavours! Most of us went mad with delirium and choice.

"The Rona" workout suggestions for home

What happens when there is so much competition…. Many would say that us, the bees, would have the latest word on who we would want to follow, and join in their sessions. However life is full of surprises, it was not like that.

You see, many of the instructors I have mentioned above, and many, many, many more, their only income was from their gym sessions. “The Rona” took all that away, and money stop flowing. So now you have all this instructors that want to offer you a magnific freestyle step session, but the pitch is, that the session is so good, you would want to pay a small amount to attend it.

The “pay-per-view/session” started. Some would just ask a small donation of your choice. Some would have a price per class, or a price per a set of classes, etc… This allowed the bees to get their workout, to sessions that are expected to be good, or exceptional. Instructors did and still do deliver. We have happy bees, and happy honey. For a small fee from many of us, our instructors can keep working and earning some money to keep pumping the sessions for us. Win Win situation.

You can debate whether to engage in one of the freestyle step sessions or not to, but as you know helping your health to stay…. Healthy, is not a choice for many of us, rather it is a necessity, some would say is a drug. It is essential that you have access to gym workouts, whether they be physical or virtual, since for us it is another principal nutrient to our health.

Streaming step and other workouts in the palm of your hand

Many of our step instructors have been offering free classes online with their virtual workouts popping up across sites we all frequent. Youtube videos and channels, Instagram accounts, Facebook pages and groups, Linkedin connections, Zoom sessions and other social sites are a great place for free fitness webinars with online instructors offering great opportunities to us the bees. For instance, our Facebook group: Freestyle Step Enthusiasts – Sydney - is one of the free platforms offering fitness exercises. These are used by many other instructors to show what they can offer us. Some do have permanent slots for Freestyle step classes. Some would give us some “teasers” and request the members from our group to come across to their sites to either join them in other sessions or pay sessions. Either way, we win, we get our step fix, either free or by a small payment, and our instructors earn some hard worked “mula” to keep on giving us some more routines.

Other such groups include Freestyle Group Fitness from Perth in Australia that not only offer freestyle step sessions at different levels, but also offer other type of group workouts. Then across the world you have CREA+ Fitness Academy in Italy, and “FAB Fitness” which my buddy Alistair McMeechan runs, with a free group and a membership group. And there are many, many more.

There is no doubt, this wave of everything in a mobile-app to which our loved millennials have jumped in and embraced, and most of us are tumbling to keep up with, is a way of life that is most likely to stay in a way or another. Currently almost every gym currently has a digital version of this encrypted in a mobile app for maximum reach out. Don’t thank me, thank “The Rona”.

Us bees are focused on accessing knowledge and understanding of our health through technology. Well, not all of us, but a great majority. This knowledge could range from weight loss, relaxing your body and mind, getting that toned figure, and the most important of all…. overall health improvement. Step Instructors have always provided us with a tailored plan to suit your condition and to help us in reaching our fitness goals. Sometimes we think they hate us, as they do makes us turn and twist that should be outlawed! But at the end of such sessions we either have a great smile on our faces, or we just think the class was hard, and we will be better next time. The beauty of running an online step session is that ensures privacy and comfort without judgment nor prejudice by anyone that normally would be there in a gym studio trying the same class workout. It builds our confidence, and self-esteem providing a relaxed schedule of our choice where you move at your own pace with the chance to rewind and fast-forward if you are running a posted video.

I guess one of the downers of online step aerobics is that of the show ponies that lives within many of us. No, do not shake your head, you have one too. It just might not be as big as my pony, … yet.

Streaming from the comfort of your lounge room

I just cannot get over how little is needed to join one of these online sessions. All you need is a piece of a room, just a little bit of space, a computer, and an internet connection of a decent bandwidth and there you have it, you are ready to take on the online step world head on!, ofcourse, at a time that is convenient to you. I have seen some peeps locked up in an office and running some online gym session (not step) on the big conference screen. Didn’t I tell you, anywhere, anytime, with very little.

Once “The Rona” thingy is more manageable (word has it will be this month!!) you will be able to choose to take the group session at the gym or train online at home or the office, or at the beach, you can focus on yoga or pilates in a local park, but I better see you with a step under your arm in the direction of that park!!. Whichever way, you will not be limited to do that class at that odd time of the morning/afternoon/night with that instructor that has it in for you. Now you will have more choices to achieve your fitness goals, just focus on them either by group fitness, online fitness, or both.

Gym floor exercises have always been the way get enthusiastic about sweating and getting you to do stuff you sometimes might think “what in the hell for??” due to the nature of togetherness among participants, which steers motivation during the step class. In the wake of technology and uncertain times of “The Rona”, there is a need to consider workout exercises from other points of view such as online fitness. There are sites that are free of charge, and whether they offer basics or advanced step sessions, they are significantly important and worth your time. Other sites have gone online for donations, where they give and take voluntarily from users of their workout sessions and exercises. Finally, some groups and companies are premium and have a more structured payment policy to access their instructors on various categories and levels of workout. Whichever choice you make, consider your goals for efficiency. Digital workouts are great; but so are the group exercises. Either way, the trick is a balanced mix of both, and a balanced number of different classes and programs to give your body the best you can. Go life, go online, and don’t be left out of the digital ether!

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

That was our June 2020. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
June 2020

01 January 2020

Get It Right! Get The Right Freestyle Step Shoes!

Right shoes to prevent injuries in freestyle step

Introduction

History tells us that Gin Miller created step aerobics in the 1980s. Gin was a former gymnast and trainer that while recovering from a knee injury, and after her health physician suggested to step up and down on a stairwell step, and/or a milk crate as to strengthen her supporting knee muscles.

In the early 1990s, when I first started with Freestyle Step workout method, then called simply Step Aerobics, it had peaked in fame and reputation; you had different shoe maker brands specifically designing step aerobics shoes. However most of these, if not all, do not longer exist anymore. These were based on cross trainers, allowing for 360 degree movements in a safer way than normal running and/or walking shoes would. Mostly due to running and walking shoes were designed for forward movement, while the cross trainer shoes were designed to provide lateral support also providing plenty cushioning aimed to protect joints from the up and down activity, including arch and ankle support.

Freestyle step aerobics, demands for shoes that will prevent you from injury while still maximising your step session workout. The shoe has to protect the body from damage and allow for full benefits of a workout.

If you are a serious Freestyle Stepper, you would not even visit the local shopping centre and visit their local franchise shoe shop to get that new trend shoe being advertised everywhere. When buying Freestyle Step specific shoes, you need to take into consideration four major factors:

Supporting Feet Arches
Supporting Feet Ankles
Supporting Body Motion
Freestyle Step Specific Feature Shoes

Supporting Feet Arches

When I say feet arches, you would immediately think that you have got two of them, one on each foot. However, I would like to contradict you, and say that we all have three unmistakeable arches:

two longitudinal arches (side and middle)
one anterior (rear) transverse arch.

These are made by the tarsal and metatarsal bones of the foot, and are held by the foot ligaments and tendons. The main purpose of the arches is to provide spring like tasks, supporting the body weight during movement, just like shock absorbers do on cars while driving.

Have you ever wondered why there is no pain when you bend your feet while walking? This is due to the foot arches giving your feet the needed flexibility for pain-free walking, running, dancing, hoping, tip-toeing, etc... But you can then say, "So how would my pair of Freestyle Step shoes will function if I have high arches, or low ones, or even if I am flat footed? I mean, being flat feet means no arch, what then? How my shoes perform then? Well, the answer is simple, you need to get a pair of exercise shoes that match your feet arches. I mean, as you probably know, high arches are "shockers" as body's shock absorbers, thus to minimise any feet pain during exercising you would get a pair of cross trainers that have increased padding. This would help with the high-impact step moves by making them much less painful. However, if you are like me, flat footed, high-impact step can be frustrating if you are not wearing the appropriate type of shoe. I am part of the 25% of the populous which happen to be flat footed. This is according to a Journal of Clinical and Diagnostic Research article published back in April 2017. This quarter of the population would find stability a bit of an issue due to their foot condition. We tend to over pronate (or over rotate) — our feet tend to roll in way too much. This makes us prone to shin splints and planter fasciitis. I can say that, as a flat footed Freestyle Stepper, I have had both of these, and I can testify that these are both extremely painful. So I strongly suggest exercise shoes with a hard midsole. This midsole helps to prevent over rolling in and it assists in flattening of your foot.

In brief, to minimise the pain felt during step aerobics, you need to choose your activity shoes based on your feet arches for that particular activity. The are many different kinds of workout shoes for all kinds of exercise by many different makers. Take advantage of the exercise shoe retail competition and choose wisely.

Supporting Feet Ankles

Freestyle Step includes quick changes in body position and with that comes bodyweight transfers. The foot arch is great shock absorber, however we need to also protect the joints used for quick changes of position commonly executed in freestyle step.

It is extremely critical to protect your feet during a freestyle step session. This being due to your heels and ankles needing strong support as to avert damage on fast body position changes during a freestyle step move. It really depends on the level of freestyle step you do, moves can include:

L-Shapes
Side shuffles,
Step pivots
Step Jumping on/off
Cut the corners
etc...

There is an article published in the Medicine and Science in Sports Medicine back in May 2008 stating that to minimise ankle sprains or knee strain you should be wearing a shoe that provides stability to your heel and ankles.
Although many people would swear that high-top exercise shoes would support your ankles, a Foot and Ankle Research journal article concluded that these sneakers may not be the best for stability to your ankles.

Supporting Body Motion

We all agree, at least those with flat feet like me, that flat feet need to have a pair of shoes that allows for increased body motion control. For flatter arches freestyle steppers it is also important to have increased body motion control

The importance is also noticed within the freestyle steppers with lower arches, although to a lower extent, but still important. This is due to the propensity to roll in their foot and create all sorts of injuries. For these freestyle steppers they would require a strong body motion control exercise shoe to avert rolling their feet inwards way too often.

As per flat feet discussion regarding flat foot shoes, a strong midsole would provide enough support to avert your body from over rolling your feet inwards and providing better body motion support. During freestyle stepping session, a shoe with body motion control that includes firm medial post (located under the foot arch) and lateral post (found outside the ball of the foot) helps in keeping your foot safe and in place all the way from toes to heel.

Some freestyle steppers have commented that this kind of shoes tend to be more stiff and heavier than others in the market. However, your foot won't move inside the shoe, thus assisting in the prevention of injury. The stiffness of the shoe also keeps your feet properly aligned, thus preventing an uneven bearing that can create unnecessary twisting of your ankles, knees and hips, with the potential to cause some damage.

Freestyle Step Specific Features Shoes

Sadly, I have not found any "Freestyle Step Specific Shoes" that were specifically created with this type of sport in mind. Appropriate type of exercise shoe is extremely important as to maximise your freestyle step workout, your performance while exercising it and being comfortable while doing it.

Needless to say that the life of the shoe is extended if used as designed. Workout shoes are created to provide features for specific kinds of workouts, that are extremely important to that specific activity being exercised.

I mean, the extra cushioning on running shoes aide with long distance workout sessions, on the other hand traction is added to some sport shoes to assist with tennis.

Conclusion

Although freestyle step does not have a single activity, some sport specific workout shoes do a good job in aiding with safety, endurance, stability and injury prevention. There are many cross training workout shoes providing a good combination of arch, ankle and motion control stability, thus to averting damage and achieving good freestyle step performance.

"The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."

Disclaimer

That was our September 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
January 2020

Freestyle Fitness XTRVGNZ

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