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.

• 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.

• Legs become fatigued and uncoordinated.
• Any pain becomes evident.
• Dizziness occurs.
• Rapid heart rate.