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Losing Weight with Freestyle Step

...and how can Freestyle Step help us with it

Introduction

I am sure you have witnessed, at least once in your lifetime, someone making fun of a person for being chubby, overweight or simply just not skinny. We all get that bullying and making fun of someone based on their weight is bad, really bad, very bad. Although the people blurting these name callings might not have been serious, or meant to have been done in a ‘joking’ manner. But this is their point of view. Have you seen it from the point of view of the people that these comments were addressed to? These sarcastic comments can have heavy negative psychological effects on these people. You might see them putting up a brave smiley face, but deep down they are very hurt.

However this article is not about the psychology and effects of verbal abuse when in regards to people's weight. This article is about freestyle stepping and losing weight.

The logical approach to an excessive weight issue is that of losing the extra kilos. Most people in this category have, at one point or another, made the decision to act on it and attempt losing a few KGs. Which I believe is a damn wise and healthy decision. But as the say goes, ‘it’s easier said than done’. Losing weight is seriously hard work.

Hard work does not mean impossible, so please do not lose hope. There are vast numbers of solutions and/or options available in this world of ours, including secret tips from 5 year old kids to 90 years old grannies. So today I am going to suggest to you a very interesting and easy method for losing weight, based on my own opinion and experience.

Who should consider shredding some of that COVID-19 extra weight, or winter padding, or just some extra kilos that are being carried around?. I have been guilty as many other people refuse to accept that we fall under one of the above criterias, but just simply stating that we are just a little ‘plump’ but still physically healthy. Although this might be true at some level, most of the time is just a “white lie” we tell ourselves. Although sometimes we are guilty to jump to conclusions when, for example, we are referring to people with strong and broad bodies.

So my suggestion is to stop assuming and firstly calculate the BMI (body mass index). If you want to check whether you/someone could be falling into the “underweight”, “Normal” weight, “Overweight”, “Obese” or “Extremely Obese”. Whatever the result, make sure you do advise the people you are measuring that, as myself, you are not a doctor, and that they should be referring to their doctor for a more precise measurement.

Calculating the BMI may sound very complicated but, infact, there is nothing to worry about as it is as simple as dividing the weight of the person being measured with the square of their height or BMI=weight/(height)2. For example, someone that is 1.78 centimeters tall, and weighs 72 kilograms would mean that the formula would look like “BMI=72/(1.78)2” which is same as saying “BMI=72/(1.78 x 1.78)”, which is same as saying “BMI=72/3.1684”, which is same as saying “BMI=22.7244” or “22.7” which is considered “Healthy weight range”. I guess your calculations will be different to mine, as your weight and height might differ from those I entered, thus you can use this table to understand what your BMI calculation might mean.

BMI	Classification
Less than 18.5	Underweight
18.6 to 24.9	Healthy Weight Range
25 to 29.9	Overweight
30 and over	Obese

Source: Australian Government, Department of Health, http://healthyweight.health.gov.au/

In brief, you aim to be between a BMI of 18.5 and 24.9. However, since I am a mere mortal and not a doctor, all this information is my own opinion, and do strongly suggest you to consult with your doctor first (...also recommend you to review my disclaimer statements in the bottom of this article). Remember that being overweight is dangerous, but also if you are underweight!

Alright, enough beating around the bush. let's get to the point. My own personal opinion on what method to use to help you to lose weight is freestyle step aerobics (of course you knew I was about to say that anyhow!

What Is Freestyle Step?

If you are reading this, you know about freestyle step, but if you are wondering what freestyle step is, you can read one of my old 2016 articles here “ What is Step Aerobic Exercise? ” for a detailed explanation. But i guess you might not have the time to dig out the article and read it, so to simply put it I would say that freestyle steps are exercises and movements performed using an elevated studio step which are choreographed by a qualified instructor to the beat of great music.

Freestyle Step As A Tool To Lose Weight

Why would I suggest freestyle step? Why should we use it as a tool to help us lose weight? Well, I know that losing weight is not easy as it is a very challenging thing to do most of the time, but the reason that made me recommend freestyle step to you is that, as stated in my 2016 article mentioned above, it helps reduce fat due to its cardiovascular nature, but for me, the main reason is it’s addictiveness. If you stick to it then, as it happened to me, you will enjoy every second of your freestyle step aerobics workout.

Like most other exercises, the most common approach by people is that of getting super hyped when they start some new workout routine, however their energy hits bottom just after a few days or sometimes after their first attempt. You might have noticed that people do not give up easily on the things they enjoy and that they are comfortable with. However this is not the case with freestyle step if you are new to it. It takes time to get used to the movement name calling, the instructor’s way of teaching, etc… but I guarantee you that once you pass this first phase of learning by persistence, step time is going to be the most looked forward to time of the day in your schedule.

Freestyle Step And Health Benefits 

Why did I recommend you freestyle step aerobics?. Lets not go any further than the health benefits it gives you when sticking to it. Doing step aerobics regularly can have a huge impact on your weight. According to “Harvard Health” Publication " Harvard Health - The 4 most important types of exercise ", High-intensity step aerobics is the one of the best weight loss exercises among fitness activities.

With Step Aerobics, like with any other aerobic exercise, a person weighing about 70 kilograms will burn 744 calories per hour doing step aerobics. Which is why I stated in my August 2020 blog article “ Freestyle Step, best thing to do during the quarantine ” that freestyle step was, and still is, the best option in the disastrous period of the COVID-19 pandemic as most of the people are confined to their homes. To top it all off, If you take part in aerobic exercise, such as step aerobics, your legs can get really strong, as stated in " Choosing the Right Exercise ," a report by The Merck Manual Home Health Handbook. The report states that step aerobics has a positive effect on your upper leg muscles, including your quadriceps and your muscles. After all, legs are one of the major muscle groups, thus the more leg workout, the more blood pumping through your body, the more muscle in your legs, the more energy they burn, etc… But like with all exercises, stop exercising if while doing step aerobics your muscles become sore and rest for at a couple of days before you try again….  NOTE:  I said “try again”, I do not want to hear that you have given up on this wonderful exercise! 

Freestyle Step Different From Other Types Of Exercise? How Different?

Freestyle step is very different from other types of exercise out there as you don’t have to spend a fortune to get into it. All you need is an elevated step and a good instructor, either “Live” or “Virtual” to follow their instruction.

I have said it once, I have said it many times, freestyle step is not easy, but it is a great start if you join a beginner level as your first step (pun intended) into the world of freestyle step. Coordination and be able to follow moves as called in by the instructor is an immense task to get used to. On the other hand, if you find beginner level a bit easy for you, then you could give a go to intermediate and complex level. But don’t bite more than you can eat!. Be sure to have mastered the “easy” level first. To that add that there is no age for Freestyle step. It doesn't matter if you are a teenager or a seasoned gym junkie, if you have a healthy enough pair of lungs and legs then you are fit to go. The rest, like coordination and being able to follow the instructor, will come with practice and time. I expanded on this same point, regarding age and step aerobics, in a post posted a blog especially on this topic. Have a look at “ Is Freestyle Step only for older generation? ” .

Conclusion

If you feel that you need to lose some weight then why not join a fantastic way to do just that, and have fun in the process. Just remember that you are talking about your own life, thus it totally depends on you how you go about it, and when you go about it. But if you have identified that you need to lose some, and you have made up your mind to lose weight, then I congratulate you!. You have made a very hard choice, but one that I believe is a wise one. Achieving your choice to lose weight will differentiate you from the ones that are more likely to develop a huge number of risk factors due to their weight. These risks might include high blood pressure, abnormal cholesterol levels, heart disease, stroke or including Type 2 diabetes. So losing some extra kilos will only do you good

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

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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.

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That was our January 2021 article, our first article for the 2021. 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 2021

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# TAGS -  #freestyle, #FreestyleStep, #step #XTRVGNZ

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How Has Covid-19 Affected Step Aerobics Group Fitness

What had to change to allow Freestyle Step back to the gym 

 

 

Introduction

To say that the appearance of the "Rona" virus and the ensuing and ongoing pandemic has affected numerous aspects of everyday life would be an understatement. How is working from home working out for you? And do you still have some of that toilet paper stash? All kidding aside, the measures put in place to help prevent the spread of COVID-19 have meant each and every one of us has had to made adjustments in areas we barely gave a second thought to. The way we did even the most menial things such as, grocery shopping, taking public transport and grabbing a drink with friends (by the way does anyone still remember going out dancing?).

Needless to say, working out has also proven to be a challenge as many folks took up jogging in order to be able to spend some time outdoors while others resolved to working out at home. This immediately impacted the rise in the number of apps and programs dedicated to remote training. And known names such as ZOOM, FaceTime, Google Meet, Facebook Video, YouTube, etc… took over the internet for a while providing all sorts of fitness sessions. What a time to be alive, where there is an app and a subscription for anything, and we get to do even the most physical stuff in front of screens! Without dwelling too much on that thought, the important thing is that we adapted in order to function. The relaxation of the strictest measures was joyously received by most people and many business segments such as restaurant and gyms, but there were still more hurdles to overcome. Restrictions were put in place greatly limiting the former freedom of these activities. These involved better planning and organization, focusing on previously overlooked aspects such as distancing and limiting the number of participants. Each of them might seem like silly administrative measures that a place has to abide to in order to function and not get fined but the state, but ultimately it is for the safety of the patrons. Now gyms are reopening across the globe, but will people return to rooms and the equipment? Has face-to-face freestyle step aerobics lost its appeal in the wake of possible infection with COVID-19 or are you just eager to feed off the energy of the instructor, the co-patrons, the loud music, and going nuts around the step?

Even More Apps

Of course, as previously stated, software has swiftly sprung up to our aid. Because in order to meet the limitations imposed on closed spaces, if you want to go to a step aerobics class you need to register in advance. Basically, you have to pick your time slot and stick to it so that the number of people in the room at any giving time is not higher that what is allowed by law. This number is ever fluctuating, depending on that of new Covid-19 cases, so the gym has to update their policy at all times.

Larger gyms have invested in their own branded apps or at the very least a website in order to facilitate their members’ access to, not just freestyle step, but also other class types. Meanwhile, smaller, independent places have resorted to people directly messaging the instructor and reserving a spot in their class.

But app or no app, no matter how streamlined the process is planning in advance is still yet another responsibility. You can no step into a class (freestyle step pun intended) whenever you feel like it or whenever you got to make the time. This means planning in advance and sticking to a schedule because some gyms apply restrictions to those patrons who cancel too often in the last minute. And with so little certainties, who really wants this added stress. And if you are undecided and want to wait until you are sure you can make it at the gym – surprise – there may be no spots left for you in that freestyle step time interval. Talk about putting a damper on your day.

Despite on these inconveniences, people that already enjoyed adhering to a stricter, more regulated schedule are more than happy to make their appointments beforehand. And the rest of us are learning since it’s not like this entire pandemic has left much room for spontaneity in other aspects and working out in a group is more fun and motivating than doing so alone.

Distancing and Numbers

One other aspect that concerns the gyms much more so than the patrons has to do with the imposed distances between the people working out, as well as the capacity of the rooms. Keeping the numbers low is generally bad for business especially following a period with no profit, but things are complicated by the fact that the legal requirements do not always make sense for every location. According to the epidemiologists there needs to be a 2-meter perimeter around each person working out at all times. That is a “major” tick for us, as it is relatively easy to enforce especially when using step platforms or workout mats that are set in place, although there is still something to be said about locker rooms and other circuits… However, there is also a cap on the number of persons that can be in an enclosed space. This too fluctuates, but the biggest issue is faced by large spaces that can easily accommodate a higher number even with keeping the mandatory 2-meter distance. So, this means gyms have to be creative and find workarounds. Some have even put up walls in order to register as two or more rooms in order to be able to bring more people in.

Disinfecting Equipment

Yet another aspect is the fact that step platforms, and any other gym equipment you might use, now needs to be disinfected by every attendee after (and often before) working out. Now this seems like a reasonable request that frankly should have been common sense even before a global epidemic. The only real con is the cost of the disinfectant that is again provided by the gym, thus digging even deeper into their already dwindling profits. Some also complain about the time it takes to do this but taking a minute or two to freshen up a sweaty, dirty piece of plastic should not be too much of an inconvenience. In regards to what that does in terms of protecting against COVID-19, one can’t really be too sure, but even if it is a case of “better safe than sorry” it’s not too high of a price to pay.

Conclusion

No argument. COVID-19 has changed the way we do….. most things, including our beloved Freestyle Step sessions. You can now find some happening outdoors, some indoors, some via the internet. No matter where you look, you can find one if you really want one. Need to roll with the times. Adapt or die. Adapt to the moving bar restrictions imposed by the government, or you might get chucked out of the gym, be given a hefty penalty, your gym to be given a hefty penalty, or worse, all three.

So you miss your buddies and the great music mixes placed for your workout session, then you will adapt. You will adapt to the distancing and numbers restrictions. You will learn how to use that new phone app, that sometimes makes you wonder whom in hell created it, as you find that it does not make sense. You get used to booking your next session as soon as humanly possible, and get there 5 minutes before it starts, something you have never been able to do for work meetings! Those extra 5 minutes are the difference between allowed in, or not allowed in, since once the session doors closes for class commencement means no one else can come in. But once in, you run over to those 16 square meters (2 meters in front, 2 meters behind, 2 meters left and 2 meters right which is in fact 4 x 4 = 16 sqm)

Finally you have your kingdom within the freestyle session room, and you quickly put your water bottle/towel/gym bag in that spot to indicate you have conquered it. Go over and wipe clean the step equipment with the alcohol filled paper tissues. At least for once something else is getting more alcohol than my liver! I stand behind my clean step in my private kingdom and look over to the freestyle step instructor and think…. Throw it at me!

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"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.

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That was our October 2020 blog article. 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
October 2020

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FACEBOOK - https://www.facebook.com/StepXTRVGNZ
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# TAGS - #freestyle, #FreestyleStep, #step #XTRVGNZ

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Why is freestyle step aerobics popularity decreasing?

The decrease in popularity of freestyle step aerobics and the possible reasons for this decrease 

Introduction

Freestyle step aerobics has been around as one of the best cardio workouts since the '80s in Australia. The high-intensity activity is choreographed in groups to increase social harmony and motivation with excellent benefits such as physical strength building, fat burning, etc. and as a result it pays back with improved cardiovascular health, improved body balance and overall coordination. It is a fun social work-out where the instructor with a good set of “bopping” music keeps people motivated

Why then the decrease in its popularity?

We know that freestyle step aerobics started as part of the “gym” curriculum in Australia since the 80s. Back then it was difficult getting a spot in one of these sessions. During this beginning period, people flocked to their more choreographed routines, and their “star” instructors, as they were the “hot cake” of the gym world at the time. But now freestyle step aerobics has experienced slow-down that seems that it might not recover from. But why? Since it was so popular, what happened to its popularity? Why is it so hard to find a gymnasium that offers freestyle step aerobics?

No, freestyle step aerobics is still a part of activities in various Australian gyms. However some reasons, which I have elaborated below, has contributed to its downfall.

Same old, same old

The lack of interest in freestyle step aerobics classes is caused from all three sides that I can see, the instructors, the participants and the Gyms. But we will concentrate on the instructor and participants in this section.

Back at the beginning, instructors used to execute their classes with a bit of self-taught routines, which some were less than perfect, however the attending members would still attend in masses as the whole package, instructor friendliness, music and routine was worth it. But….. times are changing. Things are quite different now. Participants have become more advanced, that they seek more and more challenging routines with a perfect delivery by the instructor.

Although the advancement of the members in this art is a great thing to have, it comes as a double-edged sword. If instructors cater for these group of members, and these members get a great complex workout, the new members to the freestyle step aerobics will find themselves so lost and confused that 99% of the time they just never return. The member base growth does then become…. negative.

Constant planning of new routines

As the members keep asking for a greater variety in the routines provided by the different instructors, means that instructors have to come up with choreography as fast as they deliver it. Members do catch up on new routines quickly and find that the same routine by the 3rd or 4th time is just way too repetitive. You will find that many times, many instructors find it difficult to cope with this demand. When this happens, many instructors do give up the freestyle step world and move to a pre-choreographed program such as BODY/Step by Les Mills, where the routine and music are given to them to deliver to the class. No more thinking, no more creating, no more originality. However, it is an option for those instructors that still want to teach a workout session with a step platform under their feet but still get a strong athletic workout without much preparation.

Personalisation of a Step Aerobics class

Another item that has assisted in its decline is the “personalisation” of step classes. At the beginning there was “basic”, “intermediate” and “advanced” classes. This set-up assisted in the member growth to a more complex or “intermediate” class, when the member felt that he or she had somewhat dominated the “basic” style session. Then again, when confident that the “intermediate” session was starting to feel easy, there was the logical progression to “advanced” class.

Then it came “Moves”. People flocked to this class style for its fun choreography and mind-blowing complexity. Then there was the “Step and Butts” where slowly replaced the “basic” class in many gyms. People not interested in the “butts” portion of the workout, would stop attending these classes. As the numbers decreased, so was its appearance of “basic” freestyle step in gymnasiums scheduled timetables.

Having to create a challenging routine for the members and do this without the assistance of a programmed team, meant that every time there were less and less instructors interested in following the freestyle step style. Thus the number of instructors able to cover these classes were less and less every time.

Then there was the difficulty in finding step instructors that would be able to deliver “advanced” and/or “Moves” sessions, thus gyms started to replace all “intermediate”, “advanced” and “Move” sessions to just “Step”. “Advanced” and “Move” members were not impressed by this approach, as most instructors were catering for the “intermediate” levels. So, members started following specific instructors that would deliver their “poison” style. The style they enjoyed.

Instructors, as well as members, come and go. At this point in time in the history of Freestyle step aerobics, many members also gave up when their “Step Master” gave up their art or moved to another country. Thus again, reducing the overall growth of freestyle step aerobics to even larger negative number. Decline was now obvious.

New participants and complex sessions

Another reason for the noticeable decrease in freestyle step sessions can be attributed to members fears. New members, and some newly introduced “intermediate” members found themselves suddenly in turbulent waters. Their fears of not being fit for this type of routine was not unjustified.

Sessions might be delivered by a complex routine instructor. Many members, no matter how physically fit they might be, might find these sessions over-confusing and over-coordinated. I understand what these comments. They would find it difficult to understand the moves, or that the cues are too complex to learn and understand, and without prior training of that level, their bodies are still uncoordinated for that session. The fact that they had no progression to go from the level they are, to this new level might be seen as a very large gap to be able to cover themselves. These members tend to leave, and typically shelf the style under “just too difficult”.

Members need to see this as a challenge, and not as a failure. One of the things that needs to be repeated, time after time, is that everything takes time to learn.

The fear that everyone is watching, and if they fail then, everyone will make fun of them. Remember, everyone was once a beginner.

Research material or marketing material?

Step workouts became less famous when some researchers started to push the need for weight training and other body workouts. Some researchers also started false claims that freestyle step aerobics had no benefits, or that it caused harmful effects on the body.

Step aerobics was created by Gin Miller back in the late ‘80s who was told by her doctor to step up and down on a milk crate to rehabilitate a knee injury. Like all things, in moderation and with care. All Step sessions, when executed as they should be, there should be no or negligible damage to knee joints.

This is the same as weightlifting, same as BODY/Step, same as any other workout. Do it correctly, as it was designed, or by ensuring all your joints are safe and you will be stepping as long as I have been…. Now it has been since 1989… and going. Not once I had an injury.

So please when you read a single report, do cross reference it with trustworthy sources. Do not just believe a “Company” marketing group or a marketing company contracted by other fitness businesses to state in their advertising to induce fear on the freestyle step participants, so they move to their newly $$ paid $$ workout $$ routine $$!

The researchers can only find what is out there in the cyber world. And as programmed styles such as BODY/Step are backed up by a business, there is a budget that helps them in the promotion of their product. On the other hand, we have freestyle step aerobics that are not supported by a company, thus there is less and less good material out there. Thus the lack of material is making freestyle step a less talked about item, thus it gives the impression that it is less wanted. Further from the truth!

Step aerobics… “wherefore are thou”?

Classes were calling for more complex routines. Instructors were taking the easy way out by moving to other programmes, some instructors would just retire, new programmes were appearing in the gym schedules fighting for space to execute their sessions, etc. Due to all the above, we now find gyms finding it difficult to find instructor’s covers for their tabled freestyle step classes. The appearance of “not so good” instructors started to appear in some gyms in their attempt to cover a class, either as a once off, or as a permanent cover. The permanent covers by more basic instructors would then start to deplete of members, until the gyms find no other option than to replace the class in the timetable.

The permanent classes were not always covered by “basic” instructors, some very qualified instructors would also take some of these permanent classes. But then the member’s pride or personal style would get in the way. Members might find that the new instructor style, more athletic, more dance styled, more choreographed, etc. would not be what they have been doing for years under the good management of their previous instructor, or might find that this is not the style for them. This would most likely result in further depletion of the class.

Routines are a big aspect of the mental freestyle step aerobics, not just the physical workout

Since members expectations were growing, sometimes exponentially, the instructors faced the difficulty of creating routines that would cater for their attending members. Not really catering for the newly attending ones. As the name implies, freestyle step routines do not have a program that tells the instructor what to do, or how to teach the different moves. Instructors have to create and come up with routines and then be able to break them down for the members to achieve the intended result in a safe manner. With members asking for complex routines and finding this to be a hard task, thus sometimes the same routine might be on the timetable for 3, 4 and sometimes 5 weeks at a time, causing members to perceive the routine no longer a challenge by week 4 or 5, thus stopping their attendance, as well as some participants also moving to the programmed Les Mills BODY/Step or other programmes making the freestyle step class depletion even more noticeable.

The jump from beginners’ level to advanced is way too big of a gap for newbies.

Gimme more! Gimme more! Gimme More! by memebers

This subject has been discussed before. Seasoned members want to enjoy the class as much as any other member. However, the needs from this group, substantially defers from the needs of the “intermediate” and “basic” members. For this reason, stop going to classes when a session is ran by an instructor addressing more towards the needs of the “basic” or “intermediate” attendees. This reduces the class numbers even further.

The result is clearing the path for gyms to change the low attending freestyle step classes for other more popular classes.

Age is just a number, or is it?

I find that “natural” selection is another factor that reduces the numbers of members in a class, or the number of freestyle step classes in a gym timetable. Age. The big “A” word!. We all have our own opinion about this word, but one thing that is clear is that age does impact the availability of members in the attendance of a class, as well as the number of freestyle instructors available to take a class.

There is no question that when you reach certain age, you tend to diminish your physical training. This includes freestyle step aerobics. Once you reach that age, and you decide to step (“pun” intended), then if you are a member of a freestyle step class, your class numbers will go down, and if you are a freestyle step instructor, then your class might be considered for removal from the timetable.

Other programs address the step version they have to the younger generation to ensure that there is a constant flow of members into their session, making them see all these happy instructors and all these great pre-fab “cues” to entice them to believe that doing a “copy-cat” of what they see on stage is the way to go. Aged members see through this. Although you will find aged members in other programmed classes, these are normally the instructors, or the instructor’s personal fan-based group.

Done that, I got the t-shirt! Now what?

Mmmm…. Lack of challenges. Members do get bored when there is a lot of repetition in a freestyle step class. They find that there is not enough challenges. If this is an issue that they find often enough, they might stop going to the class all together. This has been said before, and many other times. We are all, and I include myself into this category, whores for more challenging routines.

I do get bored sometimes if I do not get a difficult class, or a highly choreographed class. However, I personally cannot live without freestyle step classes (I know it sounds dramatic but believe me!!) So I do attend as many classes as I can, regardless of their level. Currently I have two different memberships for two different gyms as I needed more than what one gym could give me. Specially now with COVID-19 issues, where the physical classes have been reduced to a minimum, and many of the freestyle step classes have been removed from the timetable.

Conclusion

Freestyle step aerobics came into Australia in the 80s, and it hit all gyms in a big way. You could find 5+ classes of step a week per gymnasium, thanks to its great high-intensity workout as well as its mental workout. Its results talked for themselves.

Although step aerobics is still in some gyms timetables, it is clearly considered an “specialty” class, reserved for those of a certain age bracket as it is considered a “retro” workout style.

However, not having step classes on the timetable of many gyms is a result by members, instructors, gyms and specially programmed fitness sessions providers.

Seasoned members seek more challenging sessions, new members find these sessions way too confusing to start with. Thus, season members would not attend instructor lead classes addressing the basic members, and newbies will stand clear from advanced instructors.

Instructors have a hard time to plan a session where both seasoned and newbies can enjoy a class, since there has been no breakdown of “basic”, “intermediate” and “advanced” session classes for a long time put in by the gyms. Many instructors choose to be a “Basic/intermediate” level instructor, or a “advanced” instructor. Making their classes specific to a type of members, or simply they choose to give up teaching freestyle and let enterprises to tell them the routine to use by moving towards a pre-programmed routine provider.

Gyms are merging the three sessions into a single “step” class since they find difficult to find an instructor to cover a class when someone is sick, or moves to a different location, or simply retire. Gyms also will see that when an advanced instructor is running a session, only certain number of members would attend, and when a “basic/intermediate” instructor is assigned, also only certain number of members would attend. These numbers tend to be low to medium in density. Gym’s are businesses, and as such they look for giving sessions that would attract a larger number of members to their classes, making them choose a different class type to replace the low attendance ones.

3rd party providers, or pre-programmed enterprises fill in this gap by providing sessions that can be covered by many instructors, providing gyms with certainty that their time-tabled session will not be left “empty” or covered by a different class style due to lack of step instructor covers. Also using their business knowledge to flood the market with marketing material that would attest for the benefits of their classes versus the freestyle (non-business lead) sessions. The freestyle community will not contradict or confront these marketing comments since freestyle sessions are not managed by a business that can market their product to the public. Then the silence, or lack of action against these comments makes this market a free for all.

Harder routines address a subsection of the freestyle step community. Basic routines address a different subsection of the freestyle step community. Less attendees to basic classes and/or less attendees to advanced classes means gyms need to find other sessions to cover them with. Gyms are businesses, they are to ensure their sessions have a minimum number of attendees, thus low attendee classes are replaced on the timetable. Difficult sessions to cover by instructors when sickness or permanent replacements come about gives gyms another reason to remove these sessions form their timetable. This gap is quickly covered by businesses that claim their sessions are all basically the same level across all instructors, and that they can find instructors to cover session at any time. Gyms take the advantage and book them. 

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

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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.

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That was our September 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
September 2020

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

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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! 

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"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.

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

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