Step Aerobics
Modern Step classes
When someone says “step class” I bet you’re thinking about those teal steps with purple risers, cheezy arm motions, complicated choreography, and maybe even a thong bodysuit overtop of some spandex shorts? Don’t worry, this is NOT that!
Step has gotten a bad rap. Did you know that the step bench was actually designed to help rehabilitate knee injuries?! Lots of people think that they can’t can’t do step because of bad knees, but that’s often not the case. Step is a safe and effective workout when you’re working with the correct height of step, at an appropriate tempo, and a properly designed step which helps absorb impact. Step is one of the first things I ever taught back in 2009, and is truly my first fitness love! Take the leap and try out a step workout with me!
What is It?
Cardio-Vascular Training
Adjustable Impact Options
Fun and Motivating Workout
Who is it for?
Beginner Friendly
Injury Friendly & Adaptable
Little to No Equipment Needed
What’s Required?
Step Bench (recommended)
Good Shoes
Exercise or Yoga Mat (optional)
BENEFITS OF Step Fitness
Great for bone density
As we age, it’s important to do “weight bearing exercise” to slow the loss of bone density and prevent osteoporosis. Lifting weights is one way to do this, but it also includes activities where we are just bearing our own body weight - like step aerobics! The action of stepping up and down on a low height helps keep the muscles around our hips strong and stable too. Step classes can be hugely beneficial for all people, but especially for women in perimenopause. Step classes fell out of popularity because they got out of control, bordering on dangerous, and due to changing priorities and trends in the fitness industry. I still maintain that there is place for step aerobics today, and I’m excited to offer this format exclusively through On Demand classes! These classes are designed to be beginner friendly and safe, while maintaining a lot of the fun and feel of classic step classes.
Knee-friendly cardio-vascular training
As I mentioned above, step was “invented” as a rehabilitation tool for knees! BUT one of the common problems you’ll hear cited for people not liking step is that it makes their knees hurt. It seems that there’s a bit of a disconnect. If you’re someone who has knee pain, it’s important to seek professional help from a physiotherapist or osteopath. If you feel like you’re someone who could benefit from this leg strengthening form of exercise, keep reading to find out how to protect your knees!
Proper step height - The taller your step, the more stress you’re putting on your knees. Knee angle of 60° or less is optimal, with a maximum of 90°.
Proper technique - When stepping onto the bench step quietly, make sure your whole foot is on the step (don’t hang your heels off!) and bring your heels down both on the bench and the floor (don’t stay on your toes!)
Proper equipment - commercially produced steps are designed to absorb impact, purchasing a proper step is important. Avoid improvised or DIY steps made out of household objects, wood, or other materials. They might not be stable enough, or absorb impact properly.
Improves coordination
Step classes can be athletic or have dance like choreography. The Beat On Demand has both. We introduce choreography slowly and progressively so that you can learn how to safely execute the moves. While those of you who feel “coordinationally challenged” might be tempted to avoid this class, it’s a great way to work on you coordination. Start with the BASICS class, low or no step and keep repeating this class until it feels more comfortable. Great workouts train both your body and your brain. In these classes, I teach “tap-less” choreography, which means that we use specific moves to change the leg that steps first. You just keep following along stepping one leg then the other - think of it like fancy walking! I keep the choreography simple, focusing on the legs, throwing in the occasional (option) arm movements. It’s a far stretch from the step classes of the 90s and 00s.
cardio, strength, and agility training
Step is one of the most effective workouts, and the platform can be used in so many ways which makes it one of my favorite training tools. Aerobics and cardio is one of the first things we think of when we see a step. But it’s so much more than that. It can be used as a weight bench, flat or inclined. It’s also an amazing way to do some agility training too! Don’t miss out on this great training tool because you’re initially intimidated, it’s an amazingly versatile piece of equipment!