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Step aerobics
is a form of aerobic activity which is performed on a platform that
usually ranges from 4" to 10" in height. Step training was developed
to provide a low-impact activity that is both challenging and interesting.
People who may not like certain aspects of aerobic dance find that
step is a very good alternative. Each participant works within his
or her own space. There is no traveling across a room. When done
properly, step training is an efficient means of improving aerobic
fitness. Step height depends on several things - fitness level,
current stepping skill, and the degree of knee flexion when the
knee is fully loaded while stepping up. At no time should the knee
joint of the first leg to step up flex beyond a 90% angle. Reebok
says that 60% is even better. Deconditioned individuals or beginners
should begin on a 4" platform. As you improve, you may add risers
to increase the step height making sure not to exceed the 90 degrees
of knee flexion. The most popular step heights are 6" and 8".
For correct techniques
your body should remain in good alignment. Your head should be up,
shoulders down and back, chest up, abdominals and buttocks tight.
When stepping up, lean from the ankles and not the waist to avoid
placing excessive stress on the lumbar spine. Contact the platform
with the entire foot. To avoid Achilles tendon injury, make sure
your heel is down, and your foot is in the center of the platform.
When stepping down, step close to the platform and allow the heels
to contact the floor to help absorb the shock. (toe, ball, heel).
When doing lunges or repeater steps, however, the heel should be
up, and the weight should be on the forefoot of the working leg.
You should not use hand or leg weights when you are stepping as
the risk of injury outweighs any added benefit you might get from
using weights. It is important to note, that anyone with a history
of knee problems should consult a physician before beginning step
training.
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