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01 February 2023

An Ecological Approach To The Effects Of Freestyle Step Aerobics - WEIGHT LOSS

An Ecological Approach to the Effects of Freestyle Step Aerobics

PART II - Weight Loss

Introduction

Our January 2023 article on the benefits of Freestyle Step Aerobics on cardiovascular health served as the start of the year's content. We will return to the effects of Freestyle Step Aerobics in our article for February 2023, but this time with a focus on weight loss.

Weight Loss

Another important benefit of freestyle step aerobics is that it may help with weight loss. This type of physical activity increases metabolism and burns calories quickly, which may lead to more efficient fat burning. Freestyle step aerobics' high-intensity style can also aid in boosting the body's post-exercise metabolism, which describes how quickly calories are still burned after a workout.

Everyone who engages in freestyle step is aware that it is a form of high-intensity cardiovascular exercise that involves performing various movements and choreographed routines on a raised platform, or step. It has grown to be a well-liked option for people trying to lose weight and increase their level of physical fitness due to its effectiveness at burning calories and strengthening the muscles in the lower body. Despite the fact that these effects of step aerobics are well-documented, the mechanisms by which they promote weight loss remain poorly understood.

We will look at how freestyle step aerobics interacts with the individual and their environment to support weight loss as we examine the ecological effects of freestyle step aerobics on weight loss.


When analysing the effects of freestyle step aerobics on weight loss, one should start with the individual's metabolic rate. Age, gender, body size, and level of physical activity are some of the factors that affect a person's metabolic rate, or how many calories they burn in a given period of time. Step aerobics is a vigorous exercise that requires a lot of energy to complete, making it a useful exercise for increasing metabolism and enhancing calorie burning. According to a study by the American Council on Exercise, a person can actually burn up to 600 calories per hour while performing step aerobics, depending on body weight and intensity level.

Step aerobics increases metabolic rates and reduces muscle mass, both of which aid in weight loss. Muscle tissue requires more energy to maintain and repair itself than fat tissue does because muscle tissue has a higher metabolic activity. Through step aerobics, a person can strengthen the muscles in their lower body, which will increase their calorie burn and aid in weight loss. This will help them gain more muscle mass and speed up their metabolism.

When analysing step aerobics' effects on weight loss, a person's dietary habits should also be taken into consideration. Any weight loss program must include exercise, but it is not the only one. To significantly reduce weight, people must also adopt a wholesome, calorie-restricted diet. Step aerobics can help with this process by increasing someone's desire to make healthier food choices and by providing them with a way to let stress and emotional eating out.


Depending on the social and environmental context in which it is practiced, step aerobics can have various effects on weight loss. For instance, participating in a step aerobics class with a supportive group of individuals can foster a sense of accountability and community, which can be a powerful motivator for keeping up a regular exercise schedule. Additionally, having a qualified instructor nearby can provide guidance and inspiration, inspiring people to push themselves and achieve their weight loss goals.

Finally, it's crucial to take into account step aerobics' psychological benefits for weight loss. Exercise, including step aerobics, has been shown to enhance physical and mental well-being. Step aerobics can increase one's confidence and motivation to continue weight loss efforts by elevating one's self-esteem and providing a sense of accomplishment.

Conclusion

To summarize the effects of freestyle steps on weight loss, freestyle step aerobics is a form of exercise that effectively reduces body weight through a variety of mechanisms. It encourages healthier eating habits, increases metabolism, and tones the muscles in the lower body. Furthermore, beneficial are the favourable social and environmental settings in which it is practiced, as well as the psychological benefits of higher self-esteem and better mental health. Step aerobics can aid in weight loss, but for maximum benefit, one must adopt a well-rounded strategy that entails both consistent exercise and a balanced diet.

Next article

In January 2023 we started the "Effects of Freestyle Step Aerobics" series talking about its impact on Cardiovascular Health. The article for this month of February 2023 we continued the series, but this time with the effects that freestyle step aerobics has on Weight loss. For our next article in March 2023, we will still be looking at the effects of Freestyle Step Aerobics, however, this time, will be based on its effects on Muscle Toning. Don't miss out on this great subject. Keep an eye open for the next or become a blog subscriber/follower. We'd love you to be on board!.


"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 February 2023 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
February 2023

on No comments:
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Location: Australia

01 January 2023

An Ecological Approach to the Effects of Freestyle Step Aerobics - CARDIOVASCULAR HEALTH

An Ecological Approach to the Effects of Freestyle Step Aerobics

PART I - Cardiovascular Health

Introduction

A well-liked form of exercise known as "freestyle step aerobics" brings the fun and vigour of dance together with the advantages of cardio and strength training. On a raised platform, different stepping and jumping motions are performed, usually to the beat of upbeat music. Freestyle step aerobics, a type of high-intensity interval training (HIIT), can improve cardiovascular fitness, aid in weight loss, and tone muscles, among other health and fitness benefits. To prevent injury, it's crucial to approach this kind of exercise carefully and with the right form.

We'll examine how freestyle step aerobics affects: in this article:

  • Cardiovascular Health 
  • Weight Loss 
  • Muscle Toning 
  • Proper Technique and Injury Prevention

Cardiovascular Health

A well-liked form of exercise called freestyle step aerobics involves moving in various ways on a raised platform, or step, while keeping time with the music. Numerous health advantages of this kind of exercise have been demonstrated, including better cardiovascular health. Cardiovascular health improvement is one of the main advantages of freestyle step aerobics. The sustained and intense physical activity required for this kind of exercise can raise heart rate and increase oxygen consumption in the body. As a result, the heart may become stronger and have better blood-pump efficiency. Freestyle step aerobics can therefore aid in lowering the risk of cardiovascular diseases like heart disease, high blood pressure, and others.

From an ecological standpoint, we will investigate the effects of freestyle step aerobics on cardiovascular health, looking at the various variables that might affect the association between these two types of exercise.

The fundamental mechanisms by which freestyle step aerobics can enhance cardiovascular health must first be understood. Our bodies need a bigger intake of oxygen when we exercise because the muscles are using more energy. In order to get this oxygen to the muscles, the heart pumps more blood throughout the body, raising blood pressure and heart rate in the process. By strengthening the heart muscle and boosting its effectiveness over time, this increased demand for oxygen can result in improvements in cardiovascular health.


Freestyle step aerobics not only benefits the heart directly, but also indirectly by lowering other heart disease risk factors. For instance, consistent exercise has been demonstrated to lower blood pressure and cholesterol levels, both of which are crucial for preserving good cardiovascular health. Freestyle step aerobics can also aid in lowering body fat and enhancing insulin sensitivity, both of which are crucial for preventing the onset of diabetes, a risk factor for heart disease.

Freestyle step aerobics and cardiovascular health do not always go hand in hand, though. The degree to which this type of exercise affects cardiovascular health may depend on a variety of variables. For instance, the degree of difficulty of the exercise may be crucial. According to studies, low-intensity exercise has less of an impact on cardiovascular health than moderate exercise, while high-intensity exercise may be linked to a higher risk of injury and a lower level of enjoyment. Therefore, it's critical for people doing freestyle step aerobics to strike a balance between intensity and fun so that their cardiovascular health benefits are maximized.

The individual's pre-exercise fitness level is a significant additional variable that could have an impact on the relationship between freestyle step aerobics and cardiovascular health. Freestyle step aerobics has been shown to have a greater positive impact on cardiovascular health in physically fit people than in less fit people, according to studies. This might be as a result of the stronger cardiovascular health foundation that already fit people have, which makes further physical activity have a greater positive impact on their cardiovascular health.

The relationship between freestyle step aerobics and cardiovascular health may be impacted by a number of environmental and social factors in addition to these individual-level ones. For instance, whether or not a person engages in freestyle step aerobics and how frequently they do so may depend on their access to a convenient and safe place to work out. A key element in sustaining regular physical activity may also be the presence of supportive social networks, such as friends or family who practice freestyle step aerobics.

The relationship between freestyle step aerobics and cardiovascular health may also be influenced by a variety of cultural and social factors. For instance, cultural differences in societal norms and expectations regarding physical activity may affect the prevalence of freestyle step aerobics and other forms of exercise. The capacity of an individual to engage in regular physical activity may also be impacted by variables like time restraints and job demands.

Conclusion

Last but not least, freestyle step aerobics can strengthen the heart muscle, lower blood pressure and cholesterol levels, reduce body fat and insulin resistance, and have many other positive effects on cardiovascular health. But how freestyle step aerobics affects cardiovascular health is still unknown.

Next article

In December 2022 we discussed "Freestyle Step And Your Mental Health....and benefits for mental well-being". This year we started a series on the "Effects of Freestyle Step Aerobics" series talking about how freestyle step impacts our health. This being the first article, we will start with "Effects of Freestyle Step Aerobics and its impact on Cardiovascular Health". The article for the month of February 2023 we will continue the series, but this time with the "Effects of Freestyle Step Aerobics on Weight loss". Don't miss out on this great subject. Keep an eye open for the next or become a blog subscriber/follower. We'd love you to be on board!


"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 February 2023 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
February 2023

on No comments:
Labels: , , , , , , , ,
Location: Australia

17 December 2022

Freestyle Step And Your Mental Health

Freestyle Step And Your Mental Health

...and benefits for mental well-being

Introduction


Freestyle step aerobics is a high-intensity cardiovascular exercise that involves stepping up and down on a platform, or "step," while performing a variety of choreographed movements to music. The movements often involve stepping, jumping, and lunging, and can be modified for different fitness levels.

In addition to providing a great cardiovascular workout, freestyle step aerobics has been shown to have a number of benefits for mental well-being. Here are a few ways in which step aerobics can improve your mental health:

I am no mental specialist doctor, and as per my disclaimer, this article was resourced on the internet, and are to be taken as an educational article.
  1. Reduces stress: Exercise in general has been shown to be an effective way to reduce stress and improve mood. Step aerobics, with its fast-paced, high-energy movements, can be especially effective at helping you blow off steam and relieve tension.

  2. Boosts self-esteem: As you become more fit and confident in your step aerobics skills, you may find that your self-esteem improves. Seeing your own progress and achieving new goals can be a powerful boost to your self-worth.

  3. Increases social interaction: Many step aerobics classes are conducted in a group setting, which can provide an opportunity for social interaction and connection with others. This can be especially beneficial for people who may be isolated or who struggle with social anxiety.

  4. Improves sleep: Exercise has been shown to improve sleep quality and duration, and step aerobics is no exception. A good workout can help you fall asleep faster and sleep more soundly, leading to better overall mental and physical health.

  5. Increases endorphins: Step aerobics can be an intense workout, and like other forms of exercise, it can lead to the release of endorphins, the "feel-good" chemicals in the brain. This can help improve your overall mood and sense of well-being.
While step aerobics can provide many mental health benefits, it's important to listen to your body and take breaks as needed. It's also a good idea to speak with a healthcare professional before starting any new exercise program, especially if you have any existing medical conditions or injuries.


Conclusion

Overall, freestyle step aerobics can be a fun and effective way to improve your mental well-being, as well as your physical fitness. Whether you're looking to reduce stress, boost self-esteem, or just have a good time, step aerobics may be worth giving a try.

"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 December 2022 article, our last article for the 2022. 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
December 2022
on 1 comment:
Labels: , , , , , , , ,
Location: Australia

30 April 2021

Freestyle Step - The Benefits.


Freestyle Step - The Benefits

...so is it really good for you?

The workout that revolutionised fitness

According to "The American Council on Exercise" Freestyle Step revolutionised the fitness industry in the 1980s. Ever since then, it seems that every fit man and woman is screaming down your throat to "Get off the couch and exercise!" with most these peeps seemingly just starting, in the middle of, or just finished a step routine. This has been more obvious by the tons of commercials (specially in the United States) pushing the benefits of freestyle step aerobics while trying to sell you the step, their clothing, the weights being used, .... their soul.

Many of you (that includes me too!) joined a gym so you could be one of the peeps into the next gym revolution. Or maybe, you did not, just because in your eyes it was just another new workout that will dim with time.

However, it turns out that it was not a fad, it was not fading away. Instead it grew into one of the greatest things could ever happened to the fitness industry, and to top it all off, not just was it a fun exercise, it is really good for you and your health!

Benefits of Step Aerobics:

Cardiovascular Health

  • One hour of step aerobics = running flat out for 11 kilometres. Step aerobics offers the same cardiovascular benefits as running for that long at maximum effort. ....I know which one I rather do!.

  • Your heart is a muscle like any other muscle in your body, so step aerobics is a great way to exercise your heart, your lungs, and the rest of your cardiovascular system. And just like any other muscle, through increased exercise, you can increase your heart's strength and endurance. A stronger "ticker" means you have a better "pump" machine to push your blood around your fant-a-bulous body. Secondary improvements are that of reducing heart and arterial strokes and diseases. Another added benefit is that your improvement during your workouts because more blood being thrown at the muscles, the more oxygen your muscles get, the more energy they have to execute whatever workout you through at them. Win/Win!!

Musculoskeletal Health

  • Say what? ... Musculoskeletal = Strength and density of the bones.

  • Freestyle Step Aerobics is a weight bearing workout. Even although it is considered to be a low impact form of exercising your booty. Since you cannot leave the kilos on the side while exercising, it means that even although it is a low impact workout, you still carry your own weight while Freestyle stepping.
  • So, after all of the above, where is the benefit? Well, since we cannot leave the extra weight we carry on the side of the gym floor, then our body self-defence mechanism to cope with the additional weight is that of increasing the bone mass by producing extra bone cells. Bone density is then increased allowing the bones to better manage your body with the provided weight. The additional bone cells makes your bones healthier, stronger. You can then balance better and helps you fight degenerative diseases like osteoporosis. So heck yes! that is a great benefit!

Weight Loss

  • YES!!
  • Freestyle Step Aerobics has enormous benefits regarding weight loss. Due to the Musculoskeletal and Cardiovascular benefits explained earlier, if you combine these two you have the recipe for a extremely effective tool to burn the hell out of your body fat (....others call them body love...).

  • Also, as you can choose your own level of intensity on your workout, it helps you to start loosing weight slowly, until such time that you can handle more intensity. As you build more intensity, more weight you shred, and then you are enabled to exponentially loose more and more weight until you reach your goal. Sweet! right?
  • But, how many calories can I burn with Freestyle step aerobics? There has been many studies in this regard, and they have shown that it can actually burn 600 calories in one hour. Go figure!
  • As we said before, you choose your intensity, so the calories you burn are dependent on the intensity of your workout, as well as the length of the workout. Clearly 10 minutes of freestyle step workout is not going to burn the same number of calories as a full hour would do. But to give you an estimate, a basic routine and basic intensity could burn anywhere between 300 calories to 400 calories. From these figures, you can model your workout to reach your desired goal. I mean, you can increase your workout intensity to burn more calories. You can do this by stepping faster. You could also choose not to increase the intensity, but increase the time of your workout, which in return will burn more calories. Another thing you can do to increase your fat burning.... sorry, I mean your calorie burning workout is to increase the height of your step by using additional step raisers. Raising the height of the step comes with additional danger, as you have to be aware that you need to raise your foot that little bit more than normal, so you do not trip over the step. If this is not your thing, combine workout length and make your workout just a little bit faster to achieve a greater benefit on the calorie burning department.

Mental Health

  • Our brain is addicted to endorphins. Little neurotransmitters of electrical signals. A good freestyle step workout releases endorphins in the brain, feeding its addiction.

  • Endorphins is like a drug, it helps relieving you of pain in the body, as well as relieving anxiety and helping you deal with stress a heck of a lot better.
  • Indirectly from freestyle step direct benefits, by losing weight with freestyle step as well as toning your body, you will feel awesome about your looks and increase your self-confidence levels. You just don't loose with freestyle step!.

Increased Leg Power

  • Who gets the bigger, better workout during your freestyle step workout, your body's lower muscles, that's who!
  • From your main leg muscles, the joints and little muscles in your ankles, all the way to every muscle in your feet will be the main protagonists during your workout as these will be carrying you, your body, your weight. To all this, add that this specific workout is done one leg, one ankle, one foot at the time, which means each leg brunts the workout on its own, without sharing the weight with the other leg, ankle, foot as these are not doing the same move at the same time.

  • The workout you get will not only be beneficial to the muscles of your legs, but it will also improve balance and stability on your legs. As a vicious circle, as you improve on your balance and stability on one of your legs, you are at the same time that you are putting the muscles of that leg to an increased workout you in fact will be building those muscles even at a faster rate.
  • Every muscle in your legs are used when you do freestyle step thus being beneficial for the lower body. Believe it or not, many athletes that depend on their legs, but furhtermore, on the strength of their legs (Cyclists, runners, and footballers come to mind) do include step workouts in their routines to maintain that required strenght.
  • But, from all of the muscles on our bodies, which ones are mostly used when doing freestyle step? I hear you say. The obvious answer is that freestyle step main muscles are those in the legs from the top of our legs, passing through our lower leg muscles, all the way to our ankles.
  • But maybe you are not aware that these are not the only muscles being worked out in your freestyle step routine. The Core muscles also are called in, mostly to help with balance and weight distribution during movement.
  • If you feel that you want those core muscles to work even harder, you can achieve a higher intensity on your upper body and core muscles by adding arm movements to the routine. So your Core, your upper body gets a good workout, but you also increase the number of calories being burnt while strengthening more muscles... Way to go!
  • Although not recommended when exercising intermediate to complex routines, if you find the need to add to your upper body intensity you might add sport resistance elastic bands with which you can add upper body routines in addition to your step aerobic routine. I personally do not recommend it, since there would be two sets of routines to remember.

Metabolic Rate Increase

  • The rate at which fat molecules are broken down by your proteins is what is called your metabolic rate. And this is something that freestyle step is good at if exercised regularly, it increases your metabolic rate.

  • Not only breaks down the calories and fat in the food you consume, but it also has a go at your existing body fat stored in those inconvenient corners of your body. So the more freestyle stepping you do, the more tough proteins your body creates that will be breaking fat and calories all over the place, thus your fat loss efforts would be more effective.
  • A hidden secret, and added benefit, is that as you do more freestyle step workouts you will also be increasing the rate that your body creates "H.G.H." (fancy acronym that stands for "Human Growth Hormone"). HGH is damn useful whe we are reaching a more advanced age, as naturally the older you get the less HGH you produce. There is nothing better than having the additional HGH when you can so you will be better for it later.
  • In brief, as you do more freestyle stepping, you will imporve your metabloic rate, aiding in the limitation of your calorie intake, and buring more excess fat from your body, while in the process creating a reserve of HGH for later use. What more could you ask for?

No matter what you think, it is a low impact workout!

  • But, what is low impact workout. Low impact workout is that workout in which you need to have one of your feet on the ground (or step) at all times. The main aim with low impact workouts is to lower the stress on your body when compared with high impact workouts.

  • Don't get me wrong, high impact workout is not necessarily a bad thing. It depends who looks at it. If it is being looked at by people that have good healthy joints, high impact workouts can achieve very good results with a minimum stress to their joints. On the other hand, if high impact workouts is being viewed by people that have joints that are weak or already have joint pain, then high impact aerobics would be dangerous for their joints, or change the workout from an enjoyable one to a painful one. These people should stay with freestyle Step or other low impact workout.
  • Step aerobics is a low impact form of workout, even although it is a high intensity one, thus it is less damaging to your joints than other workouts like runing, or skipping.
  • So i guess then, that after all of the above comments about joints, the question in everyone's mind would be "Is Freestyle Step Bad For Knees?". Freestyle step is a low impact exercise if done how it is intended. That is, at all times, one foot stays on the floor or your step platform at all times.
  • You have to be concious of you form, adding additional hand, wrist, ankle weights and avoid adding high impact moves to your freestyle step workout like jumps, hops, star jumps, etc... these additions can alter the fundamentals of freestyle step program was designed to be.
  • The basic and intermediate freestyle step is not bad for the knees, not really, but if you are not careful when adding variations to your program, or keeping bad form when exercising, these additions can be detrimental and be the cause of injuries. At all times you need to ensure to keep good form and follow the instructor's safety instructions such as, "always keep you entire foot inside the platform surface".

Adaptability

  • Great adaptability and versatility is one of the added benefits of freestyle step.
  • You can start with a step platform that is only 10 centimeters off the ground, or one even better, you remove the elevated step totally! For people with very low fitness levels and abilities or physical condition this is a great way to start.

  • As you improve your abilities in your workout, and as you increase your fitenss level, then you can start adding the platform, or increase the hight of your starting level. This will also increase the intensity of your workout. The step platform is about 10 centimeters off the ground, however if you are ready to increase even more, you can add "raisers" and place your step hight at 15 or 20 centimeters. It might get to the point where your fitness level has improved so much that you might raise your platform as high as 25 centimeters off the floor.
  • You probably have seen some members in freestyle step group sessions adding extra movements to the instructor's routine. This is clearly done by advanced step members. Some might add arm movements to exercise the upper body area while still working out the lower body doing freestyle step moves. Some might add faster moves, or if their joints permits, add high impact moves. Although I do not condone this, you might find that on basic, or intermediate workouts some members might use sports resistance elastic bands or even small hand/wrists/ankle weights to further increase their workout intensity.
  • I again repeat myself that I do not condone elastic bands or weights during a freestyle step workout, due to concerns with potential injuries. Instead you might choose to increase the speed of your step moves and get your heart working at a faster rate. The other thing you can do, as discussed before is to increase the height of your step. These alternatives are less risky than using elastic bands and/or weights during a freestyle step workout.

Minimal equipement required

  • It is great being part of a step class group that enjoy their workout and their sense of community although it is not always possible to come down to your local gym for a step class session. And if you attend these classes week after week, paying per session or per membership, it can be costly.

  • You can always opt for doing step aerobics at home. Specially now with COVID-19, you can find many sessions online and available for your to be part of. All you need is to buy a step with or without raisers.
  • Nothing else is needed. However, as mentioned above, and against my recommendation, you might choose to add sport resistance elastic bands which are not costly at all, and might add intensity to your workout. I strongly suggest not to used them in an intermediate or advanced routine. Remember you might be alone at home and an injury might be hard to manage if no one else is around.
  • Ok, ok, ok,... you have decided to workout at home, so now, where can you find a step aerobic platform to buy? Aerobics platforms are not expensive, however they are small enough to be portable. Your step platform needs to be slip-proof, resistent and durable, and preferably come with raisers to allow you to increase the workout height and intensitey.
  • This month, at my local KMart store in Sydney, I saw Aerobic Step platforms at $45 australian dollars! and it did include the raisers!.

Conclusion

Everyone can take get benefits from freestyle step aerobics. All the way from beginners to the most advanced members, regardless of the numbers of "X" chromosomes, or their ages (although recommended for 16 year olds upwards), just about everybody can add freestyle step to their exercise routine and rip in all of the benefits stated above. A 60 minute freestyle step workout can burn from 400 to 600 calories depending on the workout intensity helping you to look the best "you" you can fathom. As a double "Wammer" it will help train your heart, lungs, bones, muslces and just about every part of your body, from lower body to upper body although at a lasser level. Freestyle step is one of the best workout options available. Don't waste your time, if you haven't yet tried it, do it now, join a class, soak in the atmosphere of the class and rip on all of the benefits... and to top it all, it even fun!

"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 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

on
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01 February 2021

Freestyle Step Aerobics - What is this?

Freestyle Step Aerobics - What is this? 

...why is it such a good exercise to get into

Introduction 

Everyday scientists around the world discover new health benefits attributed to physical exercise. Almost everyone, regardless of his or her physical condition, can participate in some form of exercise. We will go as far as saying that even some exercise programs can reverse some of the negative effects of aging, even if done for a short period of time, on this complex and vital system that controls your daily life, your body.

Many of the sources from the many of the fitness information I have extracted for my Blog articles, do state that the best exercise for beginners is our beloved Freestyle Step aerobics.

So this article today is going to be shining some light on Freestyle Step Aerobics exercising and its impact to us all. 



Freestyle Step aerobics is a fun and exciting exercise which is choreographed to music, grouping 64 beat counts for a “Block” of exercise and uses an elevated step platform (known simply as 'the step'). At its basic levels, freestyle step is amazing for toning the lower body as well as being the best exercise for beginners who want to lose weight and have fun along the way. 

Why Freestyle Step Aerobics?

Why is it a better option?

Why would Freestyle Step be a better option than any other form of physical exercise?. The most important reason is that it is extremely easy to get into freestyle step exercises. You don't have to buy an expensive set of equipment for freestyle step aerobics. All you need to do is to join a group exercise freestyle step class at one of your local gyms. If you choose to freestyle step at home, you’ll need an elevated step along with highly motivating and blood pumping music in the background and you are ready to go.

In regards to the Coronavirus pandemic, Gyms are a safe place to keep practicing your beloved freestyle step classes. Use their suggested prevention measures, and make sure you clean your step, step risers and your immediate area of exercise before and after each session.

However if you are worried and choose not to join public classes, you don't have to worry. You can carry on freestyle step aerobics at home via online classes, an exercise video/DVD/MP4, or other various platforms like Youtube streaming, Freestyle Step XTRVGNZ videos, Facebook videos, etc... for more details have a look at my article “Freestyle Step - Best thing to do during the quarantine” to see why freestyle step aerobics is a great idea in quarantine.

Benefits of freestyle step aerobics

Exercising is crucial for living a healthy life. Exercising has huge benefits that can help with many health problems such as excessive weight and high blood pressure. There are many more benefits, the list of benefits from freestyle step is very long, thus I have listed here, and based on my opinion, some of the better ones:

Reduce the risk of premature mortality

Alpa Patel, an infectious disease epidemiologist specialist at the American Cancer Society and author of a study that analyses the link between exercise and mortality, says that exercising more than 450 minutes (7.5 hours) every week can increase your lifespan. In my personal opinion, I wouldn’t argue with this fact. So people doing Freestyle Step at least an hour a day, have a better chance to live longer than those who seldom exercise or do not exercise at all.

Reduce high blood pressure

High blood pressure has been linked to a few chronic health problems. High blood pressure (or also known as hypertension) can quietly damage your body for years before symptoms develop. Uncontrolled high blood pressure can lead to disability, a reduced quality of life, or even cause you a fatal heart attack or stroke. Regular Freestyle Stepping strengthens your heart. Logically a strong and healthy heart can pump a lot more blood with very little required effort. Freestyle Step lowers blood pressure by reducing the stiffness in the arteries so blood can flow more easily.

Reduce the risk of developing diabetes

Regular Freestyle Step can also help with the prevention of diabetes. Step increases the insulin sensitivity of your cells. So when you exercise, you need less insulin to keep your blood sugar levels under control. It has also been identified that patients vulnerable to type 2 diabetes can reduce, by more than half, their risk of developing the disease by eating a low fat diet and doing half an hour of Freestyle Step a day. Another study recently found that for patients at risk of type 2 diabetes, diet and Cardio exercises were more effective than the drug metformin at preventing the disease.

Build and maintain healthy muscles, bones and joints

Freestyle Step affects the body by maintaining healthy joints, bones and muscles. Freestyle Step is very effective in strengthening bones as well as muscles. Step can also be very beneficial in building strong bones in children, as well as maintaining them till an advanced age. Because bone is a living tissue, it changes over time in response to the force exerted on it. However, if you are worried that working out could cause knee damage or pain, then you should consider a freestyle step session at a basic level. Freestyle Step was created as a knee joint therapy by Gin Miller. Aerobics competitor Gin Miller was sidelined from high-impact activities in 1986 when she injured her knee. She was advised by her physical therapist to build her strength back up by stepping on and off an upside-down plastic milk crate 11 inches (28 cm) tall. The crate was too high, so Gin Miller used her 8-inch front porch step instead. After a few weeks of therapy, she noticed her increased fitness and realized this would be a good workout method for others. For this reason, if you have joint problems, then you can start freestyle Step with basic level and slowly and safely build your health level.

Types of step Aerobics

You can see in many gym’s timetables a large variety of Step classes, such as basic, athletic, Zumba-Step, Dance-Step, intermediate, moves, Advanced, etc… However freestyle step aerobics is only divided into 2 types, and all you need to do is to understand the differences between them, high-impact step aerobics and low-impact step aerobics.

Low-impact Step Aerobics

Low-impact step aerobics involves stepping onto and off the raised platform with one foot at a time. During this exercise at least one foot is in contact with the ground or on the step platform at any time.

Low Step Aerobics was developed to reduce extremity leg injuries associated with high impact step.

Things to consider:

  • when stepping up, do not allow any part of the foot to hang over the edge of the platform
  • make sure to step up with the heel first and with the ball of your foot when stepping down
  • maintain good posture with abdominals tucked in, back straight.
  • Minimise turns, jumps and direction changes
  • Keep music to a constant between 120 and 124 beats per minute (BPM)

High-impact Step Aerobics

Unlike low impact step aerobics, high impact might include lifting your both feet off the ground or the step at some point. This level is a little more quick pased and challenging compared to low impact step aerobics. High impact step aerobics uses aerobic movements such as jumping and hopping. This exercise provides great cardiovascular advantages along with good metabolic benefits, although it does increase the risk of injury if not performed properly. High-impact aerobics requires more concentration and able to turn and hop on the step.

Things to consider:

  • If not performed properly and with care, this level of exercise may have a higher reported injuries, particularly in the lower body.
  • high impact aerobics may be inappropriate for individuals with bio-mechanical or other factors that predispose participating members to injury in the lower leg and foot regions
  • Participants might not be aware that the session which they attended is a high impact one, or that they might just recently moved from low impact to high impact session, thus it is encouraged that instructors do show both the low impact and the high impact form of the moves known as the basic or “base move”
  • There is a more complex routine. Made of well thought moves or “blocks”.
  • Music might be from 130 to 136 beats per minute. Some more specialised sessions might increase to 140 beats per minute.
  • There is a clear concentration towards the moves and their complexity, including jumps, hops and turns.

Conclusion

Freestyle step is not an expensive exercise to start with, especially if you are a member of a gym that already offers this form of exercise. Just join the session and you will be provided with the stepping platform. For beginners, I suggest not to add any risers to the platform until you are confident with your moves.

The other added bonus is that gym’s have gone the extra length to ensure their members would not be exposed to the coronavirus by being very careful and thorough with their cleaning procedures. Gyms also provide additional disinfectant to the level provided by the government. Gyms instructions even encourage members to clean their equipment (Step equipment to us) before and after use.

If unable to attend sessions, you can always attend one of the so many online sessions. Where possible you could use a step you can purchase from a large retail provider, or improvise. Always make sure the step is secure, and strong to support you and your impact on it.

Freestyle step does extend your lifespan when it is periodically executed. In addition you would also gain a reduction on your blood pressure. Some studies also indicate a reduction in getting diabetes.

Against the belief of many, when freestyle step is properly executed, it does not impact your joints, on the contrary it builds your joints, bones and muscles.

Freestyle step aerobics is only a safe exercise as far as the moves are done as they were meant to be performed. Variations to this might not cause short or long term consequences to you, but it might. A small error might cause you to miss your step or twist your ankle or trip over, etc… These accidents are increased two and three fold when executed over a high-impact session.
"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 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
on
Labels: , , , , , , , ,
Location: Australia
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