Aerobics

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Aerobic & Step Aerobic Training

The mechanics of aerobic exercise require that oxygen be brought in by the lungs and transferred to the blood vessels. Oxygen rich blood is then pumped by the heart to the muscles. The muscles utilize oxygen for muscle contraction. Through routine aerobic activity, the body becomes more efficient at processing oxygen. Examples of aerobic activity include running, jogging, biking, rowing, walking. In fact any exercise that incorporates large muscle groups, raises the heart rate, breathing rate and body temperature is aerobic in nature.

Benefits

Increases cardiorespiratory and cardiovascular system outputs

Strengthens heart

Decreases resting heart rate

Improves circulation by clearing out cholesterol buildup

Body adapts to burn fat as primary fuel source

Improves psychological disposition and reduces stress levels

Raises basal metabolic rate

Decreases blood pressure

Reduces LDL blood cholesterol level

Tones muscles

Improved balance and posture

Increases Blood Oxygen level

Increases flexibility, reducing capability for injury

Specific Aerobic Activities

Running

Use a good running shoe.

Land on the heel and rotate to the toe, except when sprinting stay on toes.

Use orthotic inserts if necessary.

Restrict vertical movement, don't slam down, and glide.

Stair Master

Use the handrails for balance only, not for support.

Keep back and head straight up in vertical alignment.

Using 8 to 10 inch step strokes uses 15% more energy.

Stationary Bicycle

Restrict side flex movement.

Assume upper body slightly forward with head upright.

Adjust seat for near full leg extension.

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.

Basic Step Moves

Basic Left (Reverse for Basic Right)

Start Position

Centered in front of the bench.

Description

Step up on the bench with the left foot

Step up on the bench with the right foot

Step down left foot, then down right foot.

Count Breakdown:

1. Step up on bench with left foot

2. Step up on bench with right foot

3. Step down backwards to the floor with left foot

4. Step down backwards to the floor with right foot

Notes:

Basic left is one of the simplest and most basic of all step moves

V-Step

Start Position

Centered in front of the bench.

Description

Like a basic but step wide on the bench.

Count Breakdown:

1. Step up on bench with leading foot as wide as possible

2. Step up on bench with the other foot as wide as possible

3. Step down backwards to the floor with lead foot

4. Step down backwards to the floor with left foot

Notes:

Feet together on the floor, and spread apart while on the bench

A-Step

Start Position

In front of the bench, but off to one side.

Description

This is a modified basic step in the shape of a letter A

Count Breakdown:

1. Step up with leading foot at the center of the bench

2. Step up with the other foot next to the lead foot

3. Step down backwards to the floor with lead foot

4. Step down backwards to the floor with left foot

Notes:

Start and end with feet together on opposite ends of the bench.

Turn Step

Start Position

In front of the bench, but off to one side.

Description

Start on side of bench and do a modified basic while turning.

Count Breakdown:

1. Step up on the bench with the left foot

2. Step up on the bench with the right foot while turning to the left

3. Step off the bench with left foot; turn to the left slightly

4. Bring the right foot down on the floor next to your left

5. Step up on the bench with the right foot

6. Step up on the bench with the left foot while turning to the right

7. Step off the bench with the right foot, turn to the right slightly

8. Bring the left foot down on the floor next to the right

Notes:

Z-Step

Start Position

Centered in front of the bench.

Description

Step across the bench, off diagonally, and across the floor to form the letter Z.

Count Breakdown:

1. Step onto left side of bench with left foot

2. Step up with right foot next to the left (feet are together on the left side of the bench)

3. Step to the right side of the bench with right foot

4. Step to the right side of bench with left foot (feet are together on the right side of the bench)

5. Step back diagonally to the ground with left foot (left foot is now in front of the bench on the far left side)

6. Step back diagonally to the ground with the right foot (feet are together on the left and on the floor)

7. Step on the floor to the right with right foot

8. Step on the floor to the right with left foot (feet are together on the left and on the floor)

Notes:

When left foot leads, counts 3-8 for the letter Z

X-Step

Start Position

Straddling the bench.

Description

Start from a straddle position at one end of the bench.

Count Breakdown:

1. Step up to center of bench with right foot

2. Step up to center of bench with left foot

3. Step down and forward with right foot to the floor on the right side of the bench

4. Step down and forward with left foot to the floor on the left side of the bench

5. Step up and backward to the center of the bench with right foot

6. Step up and backward to the center of the bench with left foot

7. Step down and backward with right foot to the floor on the right side of the bench

8. Step down and backward with left foot to the floor on the left side of the bench

Freddies Health & Fitness
170 West 3rd Street
Corning NY 14830
607 - 684-0228