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Step-Aerobics Study Guide
Step-aerobic exercises burn fat faster and more efficient than most forms of low impact exercising, as they are safe and easy on the joints and muscles. The benefits of step aerobics includes weight loss, increased strength, endurance, body tone, muscle definition, lowers blood pressure, cholesterol, and reduces stress. Since step aerobics is an aerobic activity it should raise your pulse (heart rate) between a minimum and maximum target heart. The steps height should between 4”-10”, a step which is higher will cause damage to your knees.
STEP MECHANICS
1. When stepping onto the bench, don’t allow part of your foot to hang off, or come to close to the edge. You could possibly slip off and injure yourself.
2. When stepping backward off the bench to the floor, you need to land on the ball of your foot first, then the heel.
3. Advanced exercisers who are jumping as high as possible or pivoting on one leg may need to be careful in order to avoid knee injuries. Do not bend your knees past ninety degrees. 4. Your shoes should be in good condition and offer strong support
5. The farther you step away from the bench, the more stress you place on your ankles, and knees. 6. If you add hand weights, make sure they are not too heavy. The extra weight can cause you to perform with poor posture and throw off your balance. For most people, one to four pounds is enough.
DEFINITIONS
1. Tap step- a step in which you do not put all your weight on the foot, just tap the step or floor with the foot.
2. Repeaters- Repeating a step a specific number of times before you switch to the other leg. 3. Basic step- Step up on the bench with the right foot followed up by the left foot, then the right foot goes down to the ground first followed by the left foot.
4. Turn step – Step up on the bench with the lead foot, bring the other foot on the bench as you turn, step off with the lead foot, then bring the other foot down next to the lead
Step-aerobic exercises burn fat faster and more efficient than most forms of low impact exercising, as they are safe and easy on the joints and muscles. The benefits of step aerobics includes weight loss, increased strength, endurance, body tone, muscle definition, lowers blood pressure, cholesterol, and reduces stress. Since step aerobics is an aerobic activity it should raise your pulse (heart rate) between a minimum and maximum target heart. The steps height should between 4”-10”, a step which is higher will cause damage to your knees.
STEP MECHANICS
1. When stepping onto the bench, don’t allow part of your foot to hang off, or come to close to the edge. You could possibly slip off and injure yourself.
2. When stepping backward off the bench to the floor, you need to land on the ball of your foot first, then the heel.
3. Advanced exercisers who are jumping as high as possible or pivoting on one leg may need to be careful in order to avoid knee injuries. Do not bend your knees past ninety degrees. 4. Your shoes should be in good condition and offer strong support
5. The farther you step away from the bench, the more stress you place on your ankles, and knees. 6. If you add hand weights, make sure they are not too heavy. The extra weight can cause you to perform with poor posture and throw off your balance. For most people, one to four pounds is enough.
DEFINITIONS
1. Tap step- a step in which you do not put all your weight on the foot, just tap the step or floor with the foot.
2. Repeaters- Repeating a step a specific number of times before you switch to the other leg. 3. Basic step- Step up on the bench with the right foot followed up by the left foot, then the right foot goes down to the ground first followed by the left foot.
4. Turn step – Step up on the bench with the lead foot, bring the other foot on the bench as you turn, step off with the lead foot, then bring the other foot down next to the lead