Step Aerobics
 

The Basics

            *  Bring foot flat up and centered on board to avoid board instability.

            * Don't hang heels off the board to avoid straining the Achilles tendon.

            *  Lower toes to the floor first then heel when coming off board to absorb shock.

            *  Keep within 12 inches of board when coming to floor, except during lunges.

            *  Keep heel off the floor when doing lunges, keep weight on the ball of the foot.

            *  Power up onto to the board only, don't jump off board.

            *  Lean from the ankles, not the hip.

            *  Keep abdominals tight to improve muscle tone and balance.

           *  Continue breathing, never hold the breath.

           *   Knees should be soft not locked to provide shock absorption and reduce back strain.

           *  Keep hands on waist until comfortable with leg movements, when learning coordination.

The Class

Warm Up

          *  Begin with wide stance deep breaths to oxygenate the blood.

          *  March in place, side step, grapevine.

          *  Include wide stance toe tapping with reach out and up.

          *  Extend reach across the centerline of the body.

          *  Transition from reaching across to reach up, each side.

          *  Stretch Calves, Hamstrings statically.

          *  Shin (Tibialis Anterior) dynamic flex.

General Technique

          *  Step up with whole foot flat on the board.   

          *  Step off board to floor with toe to heel.

          *  Slight lean forward at the waist.

          *  Heels stays off floor during lunges.

Safety

           *  Limit step and cool-down music tempo range from 118 to 122 bpm.

           *   Limit warm-up tempo range from 120 to 134 bpm.

           *  Avoid moves that require stepping forward off the board.

           *  Limit power moves (propulsion) to 1 minute intervals.

           *  Limit repeater moves to five repeaters at time.

           *  Use no weights on the board, except where one foot is on the floor.

           *   Avoid pivoting moves on a loaded knee.

           *  Never change more than one move at a time (i.e., legs then arms)

           * Always provide low impact alternatives to high impact moves.

Discontinue stepping if:

           *  Legs become fatigued and uncoordinated.

           *  Any pain becomes evident.

           *  Dizziness occurs.

           *  Rapid heart rate.