adminHello gentle readers. I hope I find you well.
This week’s article is about one of the most loved and enjoyed aerobic classes, STEP!!! Why do I say this? Rarely can you look at schedule of classes in any gym without finding a step class. The reasons seem to be endless. From the moment the stereo system is turned on, powerful and motivating tunes (old and new) get you through the jumping, lunging, and grapevining.
Step is a choreographed routine of stepping up and down on a rectangular, square, or circular platform called a step box. Classes and also combined with body sculpting , jumping rope, sliding, or funk aerobics. Dances (merengue or salsa) are also thrown into the mix which encourages one to enjoy the workout and get into the groove.
Step aerobics burns calories. Depending on the choreography, the pace, and the height of your step determine the intensity of your workout. In general, the more complex the choreography and the higher your step, the tougher the workout.
You can add as many steps as you want to make it more intense or simply use the bench portion to make it a minimal effort It provides endurance training, which helps maintain and improve the health of the cardiovascular system.
The strength training component of step aerobics helps improve gait and balance. It also provides flexibility training and enhances joint movements. It’s a total body workout. Instructors show different ways to adapt the routine to suit your needs.
The great thing about it is that you set your own pace. However, never use a platform so high that your knee is higher than your hip when you step up. Also if you have back, knee, or ankle problems, you may be better off with another type of class — or at least, keep the platform very low.
Step requires co-ordination. Even basic classes can confound the choreographically challenged. Higher-impact step require major amounts of coordination. However, do not be dismayed at this if you’re the type of person that has “two left feet”. It’s like riding a bicycle. Even if you haven’t been to a step class before of haven’t attended one years, you’ll quickly learn or remember how to do the “L” step or a hamstring curl.
As an instructor I always encourage the new comers to the step class not to be embarrassed or feel short of anything. It’s like baby steps you will get better with time, and also if you take your time and know your purpose why you go to gym it won’t be that difficult. Of late we are also using the same step box to create other classes such as pump, functional training, lower body workouts etc. The orchestrated moves of this class require you to use your mind and the body for the total workout. With all this it will have a positive impact on your mental health as well and release stress as the routines and music are fun and enjoyable.
For the first timers you need to tell your instructor before you join the step class, so that can instruct to you how you use the step box. No matter how fit you are, always start with the lowest step — don’t put any risers underneath. Don’t feel intimidated if the guy next to you looks like he’s standing on a coffee table. Also, if you find yourself getting confused or behind, forget about the arm movements and concentrate on the footwork for a little while. When step workouts start to feel easy, consider adding a riser.
When the workout is thorough, your muscles always show their appreciation the following day. It’s a sure way to tone your heart and limbs.
So if you like a routine or enjoy choreography, step’s got you covered. From the first “step” of the class, you can bet you’ll be putting it all together at the end for a full “performance” of sorts. More than anything, it’s fun!
Siba Guzha is a fitness trainer working at Body Focus Gym located at Courtauld Theatre, above Calvery Restaurant, Mutare. Contact him at: Email: [email protected] <mailto:[email protected]>; Cell: 0772 789 110
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