| Health & Fitness | Class Formats | How To Step | Safety |
You do not need to be fit to take part in aerobics classes, but if you take part regularly and perform the moves as instructed, you will become fitter week by week.
Ideally you should exercise vigorously for 20 minutes or more at least three times per week. Note that it is appropriate to feel breathless, but that you should not be gasping for breath. And you should expect to feel mild discomfort in your muscles, but not pain.
However, if you have any significant health problems, you should consult your doctor or specialist before taking up vigorous exercise. The most obvious concerns are: problems with joints, particularly knees or back; any history of heart disease (yourself or your immediate family); or heavy smoking. If you are in doubt, a safety questionnaire is available to help you decide (see Safety).
If you identify any health problems, or if you are more than 3 months pregnant or have given birth within the last 3 months (see next), you should inform your instructor before the class so that alternatives can be given to you for exercises that may not be appropriate for your condition.
If you are more than 3 months pregnant or have given birth within the last 3 months, you can continue exercising safely but you should modify your exercise programme progressively as the pregnancy advances. Inform your instructor of your condition so that alternatives can be given to you for exercises that may not be appropriate for you at each stage of your pregnancy.
Key points to note are that you should avoid all high impact moves (i.e. moves during which both feet come off the ground at the same time), any abdominal exercises (the central abdominal muscle separates as the baby grows), lying on your back (in later pregnancy) and excessive stretching (a bio-chemical substance called relaxin is generated in your system to make stretching easier for your abdomen and during the birth). Also follow the general rule (which applies to all exercise) that if anything hurts or feels oddly uncomfortable, then stop the particular exercise at once.
For a more comprehensive treatment of this subject (with humorous illustrations), see Guidelines for Exercise in Pregnancy.
The classes described on this web site (see "FREE Routines") are all Step & Body Conditioning ('Step & Tone'), but you may also like to try some of the following types of class: Step, Slide, Step & Slide, Slide & Body Conditioning, Aerobics, Aerobics & Body Conditioning, Body Conditioning, Spinning, Body Pump, etc., as now explained.
A step class provides a strong cardiovascular workout. A good class would begin with a 10-12 minute warm-up on the floor, followed by preliminary stretching. The step section would then follow, lasting about 35-40 minutes. This would be followed by a 5-10 minute cool-down section and a final thorough stretching sequence.
The popularity of the slide was shortlived and very few slide classes are now seen. Its main strength lies in its capacity for working the inner and outer thigh muscles and it can also provide a good workout for the buttocks and hip and waist area. A pair of shoe covers are worn and a side to side motion is performed on the slide.
Using the step and the slide in the same class provides some slide work without the relative monotony of an hour-long slide class, but a fair amount of time is spent changing over equipment and footwear and the continuity of the workout is inevitably lost.
This class is similar to the step class, but includes an extra body conditioning section using hand weights and/or step straps or other strength aids following the main step section.
In this case the warm-up should last for about 8-10 minutes and the step section about 25-30 minutes. These will then be followed by the body conditioning section which is designed to tone and strengthen the upper body using various strength aids (see Exercise Equipment). The final section on the mat includes some conventional toning exercises (press-ups, abdominal crunches, etc.) and concludes with the final stretch sequence.
A Slide & Tone class would follow very much the format of the Step & Tone class, but with the slide section replacing the step section. The hand weights could also be used during the slide section.
This is the traditional floor class without any ancilliary equipment (steps, slides, weights, step straps, etc.). A stronger workout can be obtained in a floor class, since much greater use can be made of high impact moves (moves during which both feet come off the ground at the same time). There is also scope for greater creativity in the choreography.
An Aerobics & Body Conditioning class would follow a similar format to the Step & Tone class, but with the aerobic workout replacing the step section.
This class should contain all the components described above for the Step & Tone class except for the main step section. The aim here is to concentrate on toning and strengthening all the main muscles and muscle groups.
A warm-up is still necessary as is the final stretching sequence. However, the major part of the class would be devoted to strength work, using variously the hand weights, step straps, etc., and steps (if available) to provide increased weight or resistance or height.
Stationary exercise bicycles are used in a class format. (See Spinning Classes for more information.)
Bar bell weights are used in a class format. (See, for example, Fitness Professionals: BODYPUMP for more information.)
The Original Step consists of a platform and up to four risers which are used to alter the height of the platform. Other makes of step are available, most of which adjust to give a step height of 4", 6" or 8". If you have not stepped before, try starting with a 6" step (one riser under each end of your platform). If you find this too hard, you can take the risers out and place the platform on the floor (4" step). On the other hand, as you become fitter you may wish to put two risers under each end to provide a harder workout (8" step). If you become tired during the workout you can lower your step, or if you become overtired you can come off the step altogether and march gently on the floor until you feel better, but do not stop altogether.
It is important to step correctly in order to gain the most benefit and avoid any injury. When stepping up, place the heel on the step first and then roll the foot on to the step as you bring the other foot up. Straighten both legs to stand fully upright, but do not lock out the knee joints. When stepping down, place the toe down first and roll the foot down. Try to step lightly and smoothly, keeping the upper body upright the whole time, with the tummy pulled in, bottom tucked under and shoulders back but relaxed.
All routines and exercises are designed with maximum safety in mind. Advice is given throughout the classes on correct performance of moves and it is important that this advice is followed for maximum safety and effectiveness.
A self-assessment Safety Questionnaire is available to enable you to assess your own health in the context of vigorous exercise and also to help you establish your aims in taking up regular exercise.
It is a good idea to wear a Heart Rate Monitor whilst you are performing vigorous exercise of any kind. This will enable you to check that you are working at the correct rate for your age, weight and fitness level, and it will warn you if you are overdoing it or developing a more serious problem.
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