Step Aerobics Exercise
Step aerobics are a newer version and technique of
aerobics. Traditional aerobics are performed on the floor:
you learn a series of dance steps such as the Pony or the
Jazz Square, which are often done in fours, two steps
taking you in one direction, two more taking you the other
direction.Steps are combined with arm gestures to increase
large-muscle movements and increase fat-burning sequences
are performed to music.
In step aerobics, your workout travels vertically rather
than horizontally. You place a step of four to ten
inches in height before you, and the routine is arranged
so that students step up and down to the music. The
smallest step (and the one beginners should use) is four
inches high: they increase in height by two inch
increments, so you can add risers to your initial step
as your fitness level increases.
It’s important in step aerobics to pay attention to your
posture and the way you are stepping. Make sure your
instructor takes a look at the way you’re working to
make sure you’re using your feet correctly for the kinds
of steps you’ll be doing. Keep your head up and shoulder
back when stepping: don’t lean forward from the waist,
or you’ll put strain on your lower back. Unless you’re
moving fast or doing lunges, your feet should be
centered on the platform and they should meet it wholly,
heel to ball of foot. Stepping down, let your toe hit
the ground first, the ball of foot, then your heel. Step
down close to your step platform rather than stretching
away from it.
Your knee should never bend more than 90 degrees (that’s
a right angle), and less is better –60 degrees is
optimal. Like many exercises, step aerobics is all about
moderation: you don’t have to “push the envelope”; in
fact, trying to do too much can cause injuries that will
affect you for years.
Step aerobics are very enjoyable: many people prefer
their “step” classes to regular aerobics. However, if
you have issues with your knees or ankles, step aerobics
may not be the best choice for your workout, because the
amount of stepping up and down involved does increase
the impact on your lower body, concentrated on your
joints.
Step Aerobic Workouts at Home
Step Aerobics is very popular for doing at home becuase of
the unlimitless supply of step aerobic exercise videos (Jane
Fonda's is very popular), DVDs, and music. The step choreography
and routines don't require much space and are easy to do in front
of the TV as a step aerobic pattern does not travel far from the
stationary step.
The other factor that makes this form of exercise popular at home
is the low cost of step aerobic equipment. All you need is a pair
of high quality Reebok aerobic shoes, a step aerobic bench or step aerobic step,
a music tape, video, or DVD. Tapes and patterns are available for the
beginner all the way to the instructor level. Teaching yourself step
aerobic choreography is a simple task. |
