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01 October 2023

Part II - Group Class Availability Comparison - Freestyle Step Aerobics vs Les Mills BodyStep: A Comparison

Freestyle Step Aerobics vs Les Mills BODYSTEPTM: A Comparison


Part II - Group Class Availability Comparison

What is this month's article about

This month's article is revisiting the comparison of Freestyle Step Aerobics and Les Mills BODYSTEPTM. This time we are comparing the group class availability from both Freestyle Step Aerobics, and Les Mills BODYSTEPTM.

Following articles will look at:
  • Part 3 - Marketing Comparison
  • Part 4 - Focus On Technique
  • Part 5 - Variety In The Offerings
  • Part 6 - The "Co$t" Comparison
  • Part 7 - Conclusion

Group Class Availability Comparison

One of the biggest arguments in favour of Les Mills BODYSTEPTM is its increased availability in Australia. Les Mills is a New Zealand-based company that has been developing group fitness programs for over 30 years. Their programs are widely available in gyms and fitness studios across Australia. Freestyle step aerobics, on the other hand, is not as widely available. This is because it is a more freestyle workout, and there is no central organisation that develops and distributes freestyle step routines. As a result, it can be more difficult to find a good freestyle step class in Australia.

In the early 2000s there was a symbiotic relationship between “FitnessFirst” and “Les Mills”. Fitness First and Les Mills have a complicated relationship. In the past, they were partners, but they have since become competitors. Fitness First is a chain of gyms with over 700 locations in 19 countries. Les Mills is a company that develops and licenses fitness programs, including BodyPump, BodyCombat, and BodyJam. In the early 2000s, Fitness First and Les Mills had a partnership. Fitness First gyms would offer Les Mills classes, and Les Mills would provide training and support to Fitness First instructors. This partnership was very successful, and it helped to popularize Les Mills programs around the world. However, the partnership ended in 2011. Fitness First wanted to be able to offer its own fitness programs, and Les Mills wanted to be able to license its programs to other gyms. As a result, the two companies became competitors. As a result, today we still see the strong bond between the two companies by simply looking at their gym’s timetables and see how predominant all Les Mills classes are.

There are a few reasons why Les Mills BodyStep class availability at gyms has increased in Australia, while Freestyle Step class availability has decreased.
  • Les Mills BodyStep is a more popular workout due to its etched presence in FitnessFirst gyms since the early 2000s. Les Mills BodyStep has been around for over 20 years. It is an standarised choreography with medium to high-energy workout that addresses the needs of the masses looking for simple, repetitive workouts that do not require coordination. Freestyle Step, on the other hand, is not backed up by an organisation thus lacks its gym visibility. Many instructors rather not do the work of creating their own routine, and prefer to perform on stage the routine that is handed down to them by Les Mills.
  • Les Mills BodyStep is backed by a strong brand. Les Mills is a global fitness company with a reputation for choreography that is “cookie-cutter” and that any fee paying Les Mills BodyStep instructor can do. Since the Les Mills global standardisation approach, there are many instructors that saw an opportunity to teach on any gym providing Les Mills programmes. For this reason there are many more Les Mills BodyStep instructors available that can replace any instructor on any class. This gives Les Mills BodyStep a leg up on Freestyle Step, which has seen a large decrease of Freestyle Step instructors capable to create freestyle choreography. This in turn provides gyms with the concern that if a freestyle instructor is unavailable, it might be difficult to cover.
Les Mills BodyStep is available on Les Mills On Demand. Les Mills On Demand is a streaming service that offers Les Mills workouts for people to do at home. This has made Les Mills BodyStep more accessible to people who may not have access to a gym. Since Freestyle Step is not backed up by an organisation, then streaming is not routinely available. Availability depends on individual instructors or steppers themselves on platforms such as Zoom, Facebook live, Youtube which limits its reach.

As a result of these factors, Les Mills BodyStep has become more popular than Freestyle Step in Australia. This has led to an increase in the availability of Les Mills BodyStep classes at gyms, while the availability of Freestyle Step classes has decreased.

Next article

Last month, September 2023, we did the first instalment of the seven (7) blog articles talking about "Freestyle Step Aerobics vs Les Mills BODYSTEPTM: A Comparison" which provided an introduction to the following five (5) upcoming subjects.

This month, October 2023, we looked into the provision of classes around Australia's gyms timetables.

Next month of November 2023, we will jump into comparing Freestyle Step and Les Mills BODYSTEPTM marketing strategies.

Do not miss out!.


"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 October article for 2023. 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 2023

on
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Location: Australia

01 September 2023

Part I - Introduction - Freestyle Step vs Les Mills BODYSTEP: A Comparison

Freestyle Step Aerobics vs Les Mills BODYSTEPTM: A Comparison


Part I - The introduction

What is this month's article about

This month's article is revisiting the comparison of Freestyle Step Aerobics and Les Mills BODYSTEPTM which I first discussed back in March of 2015 titled "Freestyle Step Aerobics vs. Les Mills BODYSTEPTM: Who Wins?". Here we look at the top 5 arguments under this comparison.

There are seven (7) parts to this article. This being the first one, where I introduce you to the subject being discussed and set the expected following six (6) articles.

These are the seven articles:
  • Part 1 - Introduction - Freestyle Step Vs Les Mills BODYSTEPTM: A Comparison (This Article)
  • Part 2 - Group Class Availability Comparison
  • Part 3 - Marketing Comparison
  • Part 4 - Focus On Technique
  • Part 5 - Variety In The Offerings
  • Part 6 - The "Co$t" Comparison
  • Part 7 - Conclusion
So, without further ado, I will start with the introduction. 

Introduction

I've been part of the fitness world since the mid 1980, and I've developed a special relationship with freestyle step aerobics for over 25 years. In that time, I've seen a lot of changes in the fitness industry, and one of the most noticeable changes has been the rise of Les Mills BODYSTEPTM. Freestyle Step Aerobics used to be the most popular group fitness class in the country, but it's now been overtaken by Les Mills programmes.

Les Mills BODYSTEPTM is a step aerobics program that was developed by Les Mills, a New Zealand-based fitness company. It's a great workout, and it's popular in Australia.

There are several reasons for the decrease in Freestyle Step Aerobics and an increase on Les Mills programmes, but I believe that the biggest factor is Les Mills' strong marketing campaign in Australia. Les Mills spends millions of dollars each year on advertising and promotions, and this has helped to make BODYSTEPTM the most well-known and popular group fitness program in Australia out of the two.

Another factor that has contributed to the decline of freestyle step aerobics is the decreased availability of classes. There are simply not as many freestyle step classes available as there used to be nor the ones available are slotted onto popular class times. This is because freestyle step aerobics is a more freestyle workout, and there is no central organization that develops and distributes freestyle step routines. As a result, it can be harder to find a good freestyle step class in Australia.

In this article, I will discuss five key arguments between freestyle step aerobics and Les Mills BODYSTEPTM in Australia. I will also provide my personal understanding of Les Mills' strong marketing campaign in Australia, and I will include a table that summarizes the key differences between the two programs.

If you've been following the Australian fitness scene for the past few decades, you'll know that there's been a long-standing rivalry between freestyle step aerobics and Les Mills BODYSTEPTM. Both classes are great for getting a cardio workout, but they have their own unique differences.

In this blog series, I'm going to take a closer look at the history of this rivalry, and compare and contrast the two styles in terms of group class availability, marketing, focus on technique, variety, and cost.

So whether you're a seasoned stepper or you're just getting started, stay tuned for the next installment of this blog series!

In the meantime, here are a few teasers for upcoming articles:

  • Group class availability comparison: What is more available here in Australia, freestyle step aerobics or Les Mills BODYSTEPTM classes
  • Marketing comparison: How do the two styles market themselves to potential step goers and their participating gyms?
  • Focus on technique: Which style puts more emphasis on technique?
  • The variety available in each style: How many different variations can freestyle step aerobics offer? What aboout Les Mills BODYSTEPTM?
  • The cost comparison: How much does it cost to take a freestyle step aerobics or les mills BODYSTEPTM class?

I hope you'll join me for the rest of this blog series!

Next article

Last month, August 2023, we talked about how music is much of a tool for Freestyle Step instructors, as much as it is a tool for participants that uses it for that injection of energy and helps keeping people to the beat.

This month, September 2023, we did the first instalment of the seven (7) blog articles talking about "Freestyle Step Aerobics vs Les Mills BODYSTEPTM: A Comparison" which provided an introduction to the following five (5) upcoming subjects.

Next month, October 2023, we will jump into comparing Freestyle Step and Les Mills BODYSTEPTM availability to gyms and steppers.

I hope to see you there!.


"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 September article for 2023. 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 2023

on
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Location: Australia

01 August 2023

Music as a Freestyle Step Aerobics Tool.

Music as a Step Aerobic Tool

Instructor's point of view.

Introduction

I have had many discussions about music and its use on Step Aerobics with many instructors. These step aerobics experts and group fitness instructors, spoke to me from their personal experience about the value of music in a class. The main thought is that, in addition to setting the mood and generating energy, it can be used as a tool to keep participants on beat and in time.

It's critical to choose songs with an easy-to-follow, strong beat when picking music for a step aerobics class. The typical beats per minute (BPM) range for step aerobics music is 128 to 132. While still slow enough for participants to be able to move in time with the music, this tempo is quick enough to increase heart rate and offer a cardio workout.

Music that is upbeat and inspiring should be used when teaching a class. A motivating and upbeat environment can be created with the aid of the right playlist, which will keep students and class members alike interested and motivated throughout the lesson/class. In order to maintain the class's energy level and to make it more engaging, instructors always try to choose a variety of songs from various genres and styles.



Step aerobics has the advantage of making it simple to change the workout's intensity level by altering the music's tempo or the steps. You could, for instance, use fast-paced, upbeat music to increase the intensity or slower, more soothing music to help you wind down and stretch at the end of class.


Step aerobics also promotes creativity and individual expression, which is a great feature. To fit their individual styles and preferences, each participant can move and modify the steps to the music. As a result, the class is more enjoyable and enjoyable, and the students are engaged and motivated to return.

Conclusion

Overall, instructors find music an indispensable tool for step aerobics classes. Participants are better able to stay on beat and maintain proper timing thanks to its setting the mood and generating energy. To keep the class lively and enjoyable, it's critical to select music with a strong, steady beat, that is upbeat and motivating, and that includes a variety of genres and styles.

Next article

Last month we talked about "How Freestyle Step Aerobics Can Help Busy Professionals Improve Their Cardiovascular Health and Fitness Levels" which gave us a view into fitness professionals improvements by freestyle Step aerobics, while this month we went into the specific area of Music for those business professionals.

For next month of September, my plan is to revisit the discussion of Freestyle Step Aerobics and Les Mills BODYSTEPTM with the article titled "Freestyle Step Aerobics vs Les Mills BodyStep: A Comparison" which I first discussed back in March of 2015 titled "Freestyle Step Aerobics vs. Les Mills BODYSTEPTM: Who Wins?". In next month's article we look at the top 5 arguments under this discussion. No doubt that it will be an interesting one.


"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 Augst article for 2023. 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 2023

on
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Location: Australia

01 July 2023

How Freestyle Step Aerobics Can Help Busy Professionals Improve Their Cardiovascular Health and Fitness Levels

How Freestyle Step Aerobics Can Help Busy Professionals Improve Their Cardiovascular Health and Fitness Levels

Tips for busy people

What is this month's article about

This year, until the month of April we entered a journey into the understanding of Ecological Approach to effects of Freestyle Step Aerobics. In May we discussed how Frequency of Step Aerobics Workouts has an Influence on Muscle Toning Effects as well as an impact on Injury Prevention, while in June we went back to basics and looked at the basic moves, also known as the foundational moves, of Freestyle Step Aerobics, and break them down for you.

Well, for this month of July, we are looking at all the busy professionals and how they can be helped with freestyle step aerobics, and how it would improve their health and fitness levels.

Introduction to this month's article

Are you a busy professional looking for an effective way to improve your cardiovascular health and fitness levels? If so, you may want to consider adding freestyle step aerobics to your fitness routine. As a fitness instructor with over 30 years of experience teaching freestyle step aerobics, I can attest to the numerous benefits this type of exercise provides.

Unique Benefits of Freestyle Step Aerobics

One of the unique benefits of freestyle step aerobics is that it is a low-impact exercise that is easy on the joints, making it a great choice for people of all ages and fitness levels. It is also an excellent way to improve your cardiovascular health and endurance, as it gets your heart rate up and increases your lung capacity. Additionally, freestyle step aerobics is a full-body workout that can help you tone and strengthen your muscles.

Tips for Incorporating Freestyle Step Aerobics Into a Busy Schedule

As a busy professional, finding time to exercise can be a challenge. However, by following these tips, you can easily incorporate freestyle step aerobics into your daily routine:
  • Schedule Your Workouts: Make exercise a priority by scheduling it into your calendar. Block off 30 minutes to an hour each day for your freestyle step aerobics workout.

  • Work Out at Home: You don't need a gym membership or fancy equipment to do freestyle step aerobics. All you need is a sturdy step and some comfortable workout clothes. You can easily do freestyle step aerobics at home, which makes it a convenient choice for busy professionals.

  • Find a Workout Buddy: Working out with a friend can help you stay motivated and accountable. Find a friend who also wants to improve their fitness levels and commit to doing freestyle step aerobics together.

Common Challenges and How to Overcome Them

While freestyle step aerobics is a great way to improve your cardiovascular health and fitness levels, there may be some challenges you'll need to overcome. Here are some common challenges and how to overcome them:
  • Lack of Motivation: It can be difficult to stay motivated to exercise, especially if you're busy and tired. To stay motivated, remind yourself of the benefits of freestyle step aerobics and how great you'll feel after your workout.

  • Lack of Time: If you're struggling to find time to exercise, try breaking your workouts up into smaller chunks. Instead of doing one 60-minute workout, try doing two 30-minute workouts throughout the day.

  • Lack of Space: If you're working out at home, you may not have a lot of space to move around. Try rearranging your furniture to create more space or consider working out in a different room.

When Can You Expect to See Results?

If you're consistent with your freestyle step aerobics workouts, you can expect to start noticing physical changes within a few weeks. You may notice that your endurance and cardiovascular health have improved, and you may start to see some muscle definition in your legs, glutes, and core.

Last Words

Overall, freestyle step aerobics is a great choice for busy professionals who want to improve their cardiovascular health and fitness levels. By following these tips and staying consistent with your workouts, you'll be on your way to a healthier, happier you in no time!

Next article

This year, until the month of April we entered a journey into the understanding of Ecological Approach to effects of Freestyle Step Aerobics. In May we discussed how Frequency of Step Aerobics Workouts has an Influence on Muscle Toning Effects as well as an impact on Injury Prevention, while in June we went back to basics and looked at the basic moves, also known as the foundational moves, of Freestyle Step Aerobics, and break them down for you.

For the month of July, the article will be "How Freestyle Step Aerobics Can Help Busy Professionals Improve Their Cardiovascular Health and Fitness Levels". 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 July 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
July 2023

on
Labels: , , , , , , , ,
Location: Australia

01 June 2023

Break down of Freestyle foundational moves

Break down of Freestyle foundational moves

The "How to" of the basic steps

What is this month's article about

This year, until the month of April we entered a journey into the understanding of Ecological Approach to effects of Freestyle Step Aerobics. We looked at the cardiovascular health aspect in January while in February was the aspect of Weight Loss. In March 2023 we jumped into Muscle Toning and last month, April, we look at Proper Technique and Injury Prevention aspect of the discussion. We changed our direction in May and discussed how Frequency of Step Aerobics Workouts has an Influence on Muscle Toning Effects as well as an impact on Injury Prevention.

Well, for this month of June, we are looking at the basic moves, also known as the foundational moves, of Freestyle Step Aerobics, and break them down for you.

Introduction to this month's article

Hey there freestyle step aerobics enthusiasts! If you're looking to build a strong foundation for your workout, it's crucial to master the basic steps. In this article, we'll break down the foundational moves of freestyle step aerobics, including the basic step, the V-step, the L-step, and the pivot turn, with tips for proper form and execution. Let's get started!

The Basic Step

First up is the basic step, which is the building block for all other step moves. Start by standing in front of your step with your feet together. Step up onto the step with your right foot, followed by your left foot. Step down with your right foot, then your left foot, returning to the starting position. Repeat the same sequence, leading with your left foot this time. This move may seem simple, but it's important to focus on proper form. Keep your chest lifted, engage your core muscles, and avoid locking your knees.

The V-Shape Step

Next, let's move on to the V-step. Start by standing to the side of your step with your right foot closest to the step. Step up onto the step with your right foot, followed by your left foot. Step down with your right foot to the opposite side of the step, then step down with your left foot to meet your right foot. You should now be standing on the opposite side of the step with your left foot closest to the step. Repeat the same sequence, leading with your left foot this time. Remember to keep your movements controlled and deliberate.

The L-Step

Now, let's tackle the L-step. Start by standing to the side of your step with your right foot closest to the step. Step up onto the step with your right foot, then bring your left foot up to meet your right foot. Step down with your left foot to the same side of the step, then step down with your right foot to the floor. You should now be standing in front of the step, facing the opposite direction. Repeat the same sequence, leading with your left foot this time. As always, focus on proper form and keep your movements controlled.

The Pivot Turn

Finally, let's explore the pivot turn. This move is a great way to change direction and add variety to your workout. Start by standing on top of your step with your feet together. Step forward with your right foot, then pivot on your left foot to face the opposite direction. Step down with your left foot, followed by your right foot. You should now be facing the opposite direction on the step. Repeat the same sequence, leading with your left foot this time. Remember to pivot on the ball of your foot and avoid twisting your knee.

Tips and Hints

To master these basic steps, it's important to practice regularly and focus on proper form. Here are a few tips to help you get the most out of your workout:

Start with a low step height and gradually increase it as you become more comfortable with the movements.
  • Use upbeat and motivating music to keep you energized and on pace.
  • Wear supportive and comfortable footwear to avoid injuries and maximize your workout.
  • Engage your core muscles throughout the workout to improve balance and stability.
  • Take breaks as needed and listen to your body to avoid overexertion.

Last Words

In conclusion, mastering the basic steps of freestyle step aerobics is key to building a strong foundation for your workout. By breaking down the foundational moves, including the basic step, the V-step, the L-step, and the pivot turn, and focusing on proper form and execution, you can take your workout to the next level. So, put on your favorite workout gear, turn up the music, and get stepping!

Next article

This year, until the month of April we entered a journey into the understanding of Ecological Approach to effects of Freestyle Step Aerobics. In May we discussed how Frequency of Step Aerobics Workouts has an Influence on Muscle Toning Effects as well as an impact on Injury Prevention, while in June we went back to basics and looked at the basic moves, also known as the foundational moves, of Freestyle Step Aerobics, and break them down for you.

For the month of July, the article will be "How Freestyle Step Aerobics Can Help Busy Professionals Improve Their Cardiovascular Health and Fitness Levels". 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 May 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
May 2023

on
Labels: , , , , , , , ,
Location: Australia

01 May 2023

Frequency of Step Aerobics Workouts Influence on Muscle Toning Effects and Injury Prevention

Frequency of Step Aerobics Workouts Influence on Muscle Toning Effects and Injury Prevention

Muscle Toning and Injury Prevention Effects by Step Aerobics Frequency

What is this month's article about

This year, until last month of April we entered a journey into the understanding of Ecological Approach to effects of Freestyle Step Aerobics. We looked at the cardiovascular health aspect in January while in February was the aspect of Weight Loss. In March 2023 we jumped into Muscle Toning and last month, April, we look at Proper Technique and Injury Prevention aspect of the discussion. 

This month we changed our direction and decided to discuss how Frequency of Step Aerobics Workouts has an Influence on Muscle Toning Effects as well as an impact on Injury Prevention.

Introduction to this month's article

Step aerobics is a type of cardiovascular exercise that can help improve your cardiovascular fitness and tone your muscles. The frequency of your step aerobics workouts can affect the muscle toning effects you experience.

For muscle toning, it is generally recommended to perform strength training exercises two to three times per week, with at least one day of rest in between workouts. This allows your muscles to recover and rebuild. In general, it is recommended to engage in at least 150 minutes of moderate-intensity cardiovascular exercise per week, or 75 minutes of vigorous-intensity cardiovascular exercise. This can be broken up into shorter sessions throughout the week, so you could potentially do step aerobics every day if you choose, keeping in mind that the more frequent is the training, the more chances there are of being injured by it. Thus, I personally prefer to include proper resting between my step aerobics workouts.

How Frequency affects muscle toning and prevents injury

Freestyle step aerobics is a high-intensity cardiovascular workout that combines stepping and dancing to energetic music. It is an excellent way to improve cardiovascular endurance, strengthen the lower body, and burn calories. However, like any other form of exercise, it is essential to allow for proper rest and recovery between workouts to optimize performance and prevent injury.

One of the primary reasons for allowing proper rest and recovery between step aerobics workouts is to prevent burnout and overtraining. When you perform high-intensity workouts like step aerobics regularly, it can lead to muscle fatigue, mental exhaustion, and reduced performance. The body needs time to recover and repair itself between workouts, and without proper rest and recovery, it can lead to a plateau in progress or even a decline in fitness levels.

Allowing for proper rest and recovery between step aerobics workouts can also help prevent injury. When you push your body to the limit, you put added stress on your muscles, tendons, and joints. This can lead to muscle strains, tendonitis, and joint pain. By taking breaks between workouts, you allow your body to recover and reduce the risk of injury.

Proper rest and recovery can also help improve sleep quality, which is crucial for optimal physical and mental performance. Exercise can improve sleep quality by reducing stress, releasing endorphins, and regulating the body's natural sleep-wake cycle. However, if you are overtraining and not allowing for proper rest and recovery, it can lead to insomnia, which can negatively impact performance and overall health.

So, how can you allow for proper rest and recovery between step aerobics workouts? Here are some tips:
  1. Mix up your workouts: Instead of performing step aerobics every day, mix up your workouts by incorporating other forms of exercise like yoga, swimming, or cycling. This can give your muscles a chance to recover and prevent burnout.

  2. Take rest days: It is okay to take a day or two off from exercise to allow your body to recover. This can help reduce muscle fatigue and prevent injury.

  3. Get enough sleep: Aim for 7-9 hours of sleep per night to allow your body to repair itself and recover from workouts.

  4. Eat a balanced diet: Proper nutrition is crucial for optimal recovery. Consume a balanced diet that includes protein, carbohydrates, and healthy fats to fuel your workouts and promote recovery.

  5. Stay hydrated: Proper hydration is essential for muscle recovery and overall health. Aim for 8-10 cups of water per day to keep your body hydrated and functioning at its best.
However, step aerobics is a type of cardiovascular exercise rather than a strength training exercise. As such, you can perform step aerobics more frequently without needing as much recovery time in comparison to other muscle strengthening exercises.

To achieve muscle toning effects from step aerobics, it is important to vary the intensity and duration of your workouts. You can do this by adjusting the height of the step, the speed at which you perform the moves, and the complexity of the choreography. You should also consider incorporating strength training exercises into your fitness routine to maximize muscle toning effects but at the same time, allowing for proper rest and recovery between step aerobics workouts is essential for optimizing performance, preventing injury, and improving overall health. Mixing up your workouts, taking rest days, getting enough sleep, eating a balanced diet, and staying hydrated are all key factors in promoting proper rest and recovery. By following these tips, you can enjoy the many benefits of step aerobics without risking burnout or injury.

Next article

This year, until the month of April we entered a journey into the understanding of Ecological Approach to effects of Freestyle Step Aerobics. We looked at the cardiovascular health aspect in January while in February was the aspect of Weight Loss. In March 2023 we jumped into Muscle Toning and last month, April, we look at Proper Technique and Injury Prevention aspect of the discussion, while this month we discussed how Frequency of Step Aerobics Workouts has an Influence on Muscle Toning Effects as well as an impact on Injury Prevention.

Well, for next month of June, we are looking at the basic moves, also known as the foundational moves, of Freestyle Step Aerobics, and break them down for you. 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 May 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
May 2023

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Location: Australia
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