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Step Classes
Step classes are a form of aerobic activity that is performed by stepping on
and off a platform that usually ranges from four to ten inches in height. Also
known as step aerobics, step classes are an alternative exercise for individuals
that may not like certain aspects of aerobic dance. Step classes are a low-impact
aerobic activity that is helpful in toning a person’s hips, legs, and buttocks.
When it is performed properly, step classes provide an effective exercise in
improving one’s aerobic fitness.
Step classes are a particularly easy exercise for individuals that are just
beginning on a fitness program. Although a low impact exercise, classes in step
aerobics provide a number of health benefits that include: improving bone density
in postmenopausal women; increasing high-density lipoprotein cholesterol (or
good cholesterol) in the bloodstream; and improving leg strength, which is helpful
in reducing falls and injuries for the elderly. As activity in step classes
force its participants to lift their body weight vertically rather than horizontally,
it is a more effective way of burning calories than walking on flat ground.
Additionally, step classes have the added benefit of allowing an individual
to cater the exercise to their fitness level. For beginners, it is recommended
that they start on a four-inch platform during step aerobics. As they progress,
it is possible to increase the height of the platform that they use during the
exercise. Other ways to increase the intensity of step aerobics is to add propulsion
or power moves, which involves stepping on to a platform with both feet at the
same time. However, for individuals with a history of knee problems, it is recommended
that they consult a physician prior to starting step classes.
Step aerobics is a deceptively simple athletic activity to perform. Participants
in step classes work within their own space and do not travel across the room.
To perform step aerobics properly, you should follow this sequence:
- Warm up for ten minutes by performing a cardiovascular activity such as
light jogging and stretching.
- Begin step aerobics by being in the standing position on top of a step bench.
Your body weight should be on your left food with the weight shifted toward
the left heel. Your right foot should be held slightly behind the body and
be free.
- Lower your body until the toes of the right foot touches the ground although
all of your weight should still be maintained on your left foot.
- Return to the starting position by driving down your left heel and then
straightening your left leg. Your weight should be switched over to the right
leg.
- When beginning step classes, it is recommended that you perform this sequence
for 15 to 20 minutes every other day. Once your muscles and heart is comfortable
with the workout, you will be able to perform step aerobics for one hour per
day.
- Following step class, you should cool down by performing a cardiovascular
activity such as light jogging and stretching.
When undergoing a step aerobics program, it is important to remember that at
no point during the workout should the knee joint of the first leg to step up
flex beyond a 90 degree angle. Additionally, hand or leg weights should not
be used during step classes, regardless of your physical condition. The risk
of injury when using these added weights exceeds any benefit that you may receive
from using these weights.
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