WHAT IS STEP AEROBICS?Aerobic exercise is activity that uses medium-level effort of moving the large muscle groups continuously for at least 12 minutes (see section on Aerobic vs. Anaerobic for more info). Step training uses a sturdy box or bench on a non-slip surface during exercise. Stepping up and down onto the box works the quadriceps / thighs harder than just marching on the floor. It’s like climbing uphill compared to walking on a flat surface. Some cautions come with this type of training. The step must be sturdy and on a non-skid surface. The step must be the proper height for your body and fitness level (read the article coming out in August for more information). Step is sometimes not recommended for people with knee problems. Like bicycling, it can be too repetitive (up and down, up and down) for people with problems with connective tissue in the knee joints.STEP BENEFITSStep works the muscles in the lower body more than regular aerobic dance. The glutes in the rear end, the calves below the knees, and all of the hamstring and quadriceps muscles in the thigh work harder as you step up and down during a workout with a bench or box. On super-low impact squats and other half-time/ slower moves the bench makes the exercise harder by allowing for deeper range of motion. Another added benefit is that stepping up and down (forward up onto the step and backward down off the step) forces your torso to work harder. All of the core muscles that support your standing upright have to work harder as you constantly shift your center of gravity. So step works your abdominal, back, and waist muscles more! CAUTION performing Step exercise:Watch your feet and keep your eyes on the step so you always know where you foot is going to land. Never step forward OFF the front of the step, as people are more likely to trip that way. Never step backward ON to the step, it should always be where you can see it (in front or to the side of you) when you step onto the bench. Plant your foot firmly on the center of the box and never let your heel or toes hang off the edge as you step up. Always step down off the box lightly with minimum impact as your foot lands on the floor. Do not land on your toes. Try to bring your heel all the way down and engage muscles through your thighs and glutes as you step down so you are constantly controlling every motion. If you are comfortable with a hop or jump ON to the box that can make a workout more intense. Jumping or hopping OFF of the box is very, very high impact and not recommended. Always stretch your calves before and after a workout.You should consult your doctor before beginning any exercise program. To prevent injury always warm up and cool down your body before and after every workout or training like aerobic dance, swimming, weight lifting, or biking. A warm up should be of a few minutes of continuous rhythmic movement (like walking) to increase the heart rate and circulation, then stretches for the major muscle groups. It is recommended that the warm up of a Step workout include some activity off of the step first to develop the circulation and coordination. This can include the box without stepping up and down. For example a set of heel taps on the box, then a set of toe taps on the box while marching on the floor can help you get a feel for the box and test for stability before stepping onto it. The step can also be used for a deeper stretch during warm up and cool down. TIPS FOR A BETTER STEP WORKOUT To get the most out of your heart and lungs: Take deep breaths and exhale all the way. For a more challenging workout: Get your arms really moving. For a more fun workout: Play upbeat music. For a more safe workout: Wear good shoes. For a more challenging workout: Control every movement of your body. Related Information: warm/up cool down safety, stretching, cross training, intensity, choreography, sample classes, combos, and variations |
DRINKING WATER – How Much and Why It is important to remember that drinking water is necessary to access aerobic energy and also to help regulate body temperature. It is recommended that a person drink 8-10 cups of water per day, including: 2-3 cups of fluid two hours before exercise, 1-2 cups of water 15 minutes prior to exercise, and at least 1 cup of fluid every 20 minutes of exercise. It is better to drink on schedule during exercise, rather than rely on thirst. It is also suggested that cool (not cold) water is more quickly absorbed into the body.For Dehydration symptoms and warning signs of heat illness see July 2004 newsletter. See February 2005 newsletter for information about Intensity and Difficulty Levels Here’s a way you can look at your STEP activities to add up for your approximate intensity / difficulty levels. Anytime you exercise it’s always a good idea to use your physical indicators like breathing level and sweating so you stay in tune with your body and exercise within a safe range. These difficulty / intensity points give an approximate idea of effort. You should never do any exercise that hurts. You should always warm up, cool down, stretch, and stay within a comfortable range of effort and activities. The actual point value depends on individual fitness level and effort. You start with the basic difficulty points. The first points are based leg activity. Then you calculate the additional intensity points based on what moves you do and how you modify them. BASIC DIFFICULTY POINTS – STEP ARMS INTENSITY Adaptations for Beginners Build up slowly. Exercise for a short while at first, then gradually make it a longer session, OR a more challenging session for the same amount of time. Gradually increasing the time you exercise OR the intensity of activity gives you a greater chance of long term success and helps prevent injury as your body adapts to new activities slowly. TO MODIFY STEP AEROBICS FOR BEGINNERS Do not use any arm movements at first, instead concentrate on feet movement. When you can comfortably perform the feet and leg movements, understand cues, and you have some practice, then add arms movements to increase your effort level. Start adding arms with Bent arms for smaller range of movement. Keep arms closer to body, below shoulder height/ heart level. You can add arms for part of the class and concentrate on your feet again as you build up the effort level of your workout. When you are comfortable with the arms and legs together, you can increase the length of time you exercise or move up to a slightly taller step. Some people use a taller step for a portion of their exercise sessions and gradually build up to an entire session at the new height. Drink plenty of water, even if you’re not sweating. How do you determine what high box or bench is right for you? It depends on your height, your fitness level, and the type of training you want with the box, step, or bench. For toning exercise, some exercises like squats are slowly performed onto a tall step of 18 inches or more. For aerobic training with a step, only tall people with a high fitness level should use a step as tall as 12 inches. For most people a step height of 4 to 8 inches is enough to get that Step Aerobics advantage of extra work in the large muscle groups of the thigh and torso. Beginners should starts with the lowest bench possible until they are familiar and comfortable with the moves. A lower bench is less stressful on the knees. Once the basic moves for the feet are learned, arms can be added to increase the effort and intensity of the workout. |