8 rules of step aerobics for health purposes, which should not be neglected. The direction is not new, it is already more than 25 years old, but still continues to win the hearts of lovers of "step dancers". There are a lot of myths about this direction, various statements are made, sometimes false and fictitious.
Let's try to understand in detail about all the pros and cons. Recommended for professionals, fitness enthusiasts. step platform Music stomps and sausages, the instructor with burning eyes, dances, shouts, gesticulates non-stop. The fitness virtuoso beautifully plays with musical transitions, including various elements of classical aerobics and dance choreography on a step platform. Perhaps this is how you can describe the popular and at the same time quite an interesting type of fitness called step aerobics. The direction is not new, it is already more than 25 years old, but still continues to win the hearts of step aerobics lovers. There are a lot of myths about this direction, various statements are made, sometimes false and fictitious. Let's try to understand in detail about all the pros and cons.

The history of step aerobics.
Step (from the English step - "step") was invented in 1989 by an American fitness instructor Jean Miller. Having broken her leg and understandably wanting to drop her crutches as soon as possible, she warmed up using the steps of her own house for practice. Walking up the stairs miraculously had a positive effect on healing. Miller patented her invention as an author's fitness program. To her delight, already in the mid-1990s, nine million Americans and about the same number of people in other countries of the world were practicing tap dancing. This wonderful kind of fitness has not bypassed the Ukrainian fitness market. Due to the high cost and inaccessibility, many fitness studios of that time were forced to make their own wooden step platforms. (author's note. * Personally, I have 10 pieces of such wooden "coffins" lying around in my garage, I left them for my grandchildren as a keepsake))). Even today, somewhere in the basement fitness studios, you can find echoes of the past, wooden steppes sheathed with fabric. Given such an interesting history of the emergence of step aerobics, didn’t the very idea of ​​the possibility of injuring your knees seem absurd to you when the author of the invention was so famously healed of an illness? But why then do many continue to argue that step aerobics cripples, in particular, kills the ankle and knee joints? Let's figure it out.

Technical characteristics of modern step platforms.
The modern step platform is made of hard plastic with a rubber anti-slip, shock-absorbing surface. It is about 40 cm wide and 1 m long. Adjustable 3 levels of height: 15, 20, 25 cm. Manufactured by Reebok, as well as various other manufacturers. But I still like the OCS-GN step platform more, where the dimensions are somewhat different from Reebok. Its parameters are 110 x 41 cm. 3 height levels are 10, 15, 20 cm. For fitness instructors, I recommend using this particular step platform, solely because of the low fit. For jumping on high steppes for decades, 4-5 workouts a day, instructors run the risk of "thrown into a landfill" in old age not only knees, but also the spine. So let's move on...

8 rules of step aerobics for health purposes, which should not be neglected Step aerobics can be called the safest form of fitness, but subject to the unspoken rules. Let's consider each separately.

1st rule. Technique Perhaps the most important and indisputable thing is the technique of performing the steps. For some reason, it never occurs to anyone that climbing and descending a step requires certain skills, because even a banal incorrect placement of the foot can lead to injuries and dislocations. Therefore, the foot must be placed on the platform completely, and not on the toe. When lowering, we also press the heel to the floor, do not allow jumps and springs. The knees are slightly bent throughout the session, the buttocks and hips are tense, the back remains straight, the gaze is straight ahead. You should not deviate too far from the step.

2nd rule. Impact (Impact) The lesson is held to the music. From the course "Theory and Methods of Fitness" we know that there are: non-impact aerobics (NON Impact), low-impact (Low Impact), high-impact (High Impact), combined type High Low Impact. In step aerobics of the 1st level of difficulty, a low-impact tempo is used (one foot is constantly in contact with the floor), basic aerobics steps are applied, to a musical tempo of 128-133 bpm. In step aerobics of the 2nd level of complexity, high-impact and combined types are used ("flight phase", where 2 feet simultaneously come off floor, these include jumps, chenzhi and other high-impact steps), thus significantly increasing the load on the knee joints, ankle, and spine. Reebok strongly recommends using music no higher than 136 bpm. But what do I see? A lot of instructors use a pace of 140 and above. In fact, many instructors sin by not caring about how correctly the clients perform the steps, because we are well aware that it is not possible to technically perform a combination at a fast pace. And this, in turn, is fraught with sprains, dislocations and even fractures. I summarize. Returning to the history of the emergence of step aerobics, it is low-impact loads that should be used for the rehabilitation of the musculoskeletal system, this type of step aerobics is considered the safest, most gentle, and health-improving. After all, you must admit, it is difficult to imagine Miller jumping on the steps of her house with a broken leg in High Impact mode, and at the same time receive a healing effect.

3rd rule. Step height Of course, the height of the step plays a significant role in the intensity, but do not forget that the height adds load to the musculoskeletal system. Special recommendations apply to people of short stature: for them, a high step can cause excessive stress on the knee joints and spine. For choreographic combinations, it is recommended to raise the step no higher than 10-15 cm. In strength training, variations are possible: raising the step up to 20-30 cm, as well as removing one of the supports, thus creating an imitation of an inclined bench.

4th rule. Level of preparedness In many fitness clubs, one can observe gradation in the schedules: Basic step, Step 1, Step 2 and even Step 3. (author's note * each club sets its own schedule and name). It must be clearly understood that each type of step is regulated and carried out according to the schedule. As a rule, many novice "steppers" are in a hurry, neglecting the classic Basic (for beginners), and it is at this lesson that instructors introduce clients to the basic steps, technique, pay attention to the name of the steps (author's note * steps are spoken in English). Most clients of fitness clubs choose a more difficult activity, neglecting schedule, it seems to them that if I sit down with a barbell of 100 kg. in the gym, then you need to go to Step 3, completely unaware that the numbers (1, 2, 3) indicate only the level of complexity of the choreography. Therefore, all beginners who want to learn step aerobics still need to go through the basic level.

5th rule. Shoes Due to the rather serious stress on the ankle, it is recommended to come to class in sneakers. Czechs, moccasins, socks are not allowed. The variety of sports shoes in stores is pleasing to the eye, but makes it difficult to choose. It is better to use running shoes that cover the ankle. The outsole of the running shoes is springy. Another difference in running shoes is that they have thought out additional ventilated inserts to ensure the right level of ventilation for the skin while running. It is important that running shoes have air pockets under the heel (large air-filled cavities inside the sole) - they soften blows. And, of course, running shoes have a cushion on the foot.

6th rule. Weights In order to avoid increased impact (“impact”, see above), the use of weights for step aerobics is not allowed. Weights can only be used in strength training.

7th rule. Number of visits to training sessions per week It is recommended to attend step aerobics classes of a health-improving orientation no more than 2 - 4 times a week. And what about instructors, you ask? After all, their number of trainings is many times higher than the permissible norms. Instructors receive money for risks, plus it is in their interest to reduce the number of aerobic classes, replacing some of them with personal training.

8th rule. Positive emotions An emotional component, an important aspect of all group activities. Therefore, instructors are obliged to encourage and praise clients in every possible way, even if they are not good at repeating movements. Of course, one can understand a person who seeks to improve his physical data and quickly fill in the gaps in his physical fitness. But it is necessary to take into account the fact that most clients are not ready to accept complex choreographic combinations. As a result, most beginners begin to come to step aerobics classes less often, and eventually stop going to classes altogether. workout. Thus ends the path of the "stepper" who has not yet begun. Therefore, only positive emotions, drive, defusing the atmosphere will help save the situation. I really hope that