Aerobics

Step aerobics was the very first class I ever tried. During one of my first attempts to lose weight, I joined a small gym that was close to my apartment building. It was so small that the aerobics classes took place in the center of the gym with equipment surrounding it.

So you could see all of the classes no matter where you were working out. This could kind of be annoying at times (the music was incredibly loud), but I also found it very interesting. I’d always wondered about those classes, but never took the time to try them. I also had embarrassment issues about not knowing the steps and about being the “big girl” in the class. It all looked so complicated!

I finally was on the treadmill one day during a beginner’s class. There were two ladies out there that were obviously new. The instructor was very good with them, repeating steps more than necessary until they got it.

That was when I decided to do it. I still remember my very first class and how it took me awhile to get used to it. By the second class I was able to do probably half of the steps on command. By the third class, I did the whole thing with minimal mistakes.

Step aerobics became a force in my life. There was an intermediate class after the beginner’s class and one day I just stayed and did both classes. The steps were more complicated, but I got a great workout. My legs and butt became quite shapely and, with a change in diet, I lost around 30 lbs.

I was addicted!  I got to know the instructor and the other ladies in the class. It was like a get together. The music was great and fast paced. I eventually started training to teach some step classes, but that fell by the wayside once I graduated nursing school.

Now, I still try to incorporate step into my routine, but I do it at home. Even though I am a member of a gym that has classes, I enjoy doing step DVDs.  Here are my observations/mythbusting about step aerobics:

You don’t have dress like a bad 80s movie. I was surprised to learn that some people think you have to wear a leotard and leg warmers when doing an aerobics class. It’s just not true! Most people, even the really thin ones, wear a pair of shorts and tank top . I mean, you can  come dressed like this:

But you’ll probably be the only one

You don’t have to start out at the highest level.

A lot of people think they have to start out with their step bench fully elevated with several risers. This is not true at all.

A typical step bench. The bottom purple thingies are called risers and add intensity to the workout

If you are just beginning, start with a regular step, no risers. When you’ve become comfortable with your workout, you can add one pair of risers. Once that becomes too easy, try another pair. Make sure your risers are on securely and test it out by stomping on it with one foot to make sure that the whole bench doesn’t move.

Dress the part.

Don’t worry about looking cute. You are going to be doing a lot of moving, so wear a good sports bra. You also may moving your arms a lot, so think about that if you’re shy of having your belly show. Well fitting shoes with the laces not dragging are important as well.

Some step classes in the intermediate to advanced level can include lunges and hopping, so this is all something to keep in mind when choosing your clothes.

Prepare yourself to fall or stumble

It’s going to happen. I’ve fallen twice and stumbled many times. Yes, it’s embarrassing, but as long as I’m not dead or haven’t broken anything, there’s nothing to stop me from picking up right where I left off. Heck, I’ve even seen the instructor take a tumble…so just try to be careful but remember that it does happen.

There’s no shame in marching.

Marching in place is a basic principle in step. During your first few classes, you may get completely lost or just get worn out from all of the activity. If either of these things happen, just keep marching in place until you can get back into the step.

At least you’ll still be moving while you catch your breath or figure out what the heck is going on! Whatever you do, don’t give up and leave. If you feel completely lost, keep marching and try to take in what the instructor is doing.

Safety first!

If you bring a water bottle or other items, make sure to leave them near the wall or another area well away from the participants. The last thing you need is to come hopping down on your water bottle in the middle of class.

Try to make sure that you are a good distance away from others in the class so that ya’ll aren’t slapping/kicking each other around during class.

Maintain proper form while performing your moves (a good instructor should keep you aware of this throughout class) and each step should find you with your whole foot firmly on the step. Doing otherwise can lead to injury.

Get in a good warmup beforehand. Most classes usually include a warmup in the class, but I always liked to walk on the treadmill for about 5 minutes to make sure I my muscles were loose.

The benefits of step

• burns calories. You burn more depending on the number of risers and level of intensity.
• builds muscle. Especially those of the legs and butt. Some classes even will incorporate hand weights, so you can workout your arms too.
• improves balance and coordination
• relieves stress through fun and socializing
• less stress on joints than running or jogging

{ 1 comment }