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Step Aerobics - Classes For Burning Calories & Fat
Step Aerobics - 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:
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