Step aerobics

Step aerobics

Step Aerobics is distinguished from other forms of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual taste by inserting risers under the step. Step aerobics classes are offered at many gyms and fitness centers which have a group exercise program.

Step aerobics was innovated by Gin Miller around 1989.Fact|date=September 2008

Moves & Technique

Often moves are referred to as Reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms.

The "basic" step involves stepping first one foot then the other on top of the step and then stepping the first foot and then the other back to the floor. A "right basic" would involve stepping the right foot up, then the left, then returning to the floor alternating right then left.

Many instructors of step will switch immediately between different moves, for example between a right basic and a left basic without any intervening moves, forcing people to "tap" their foot instead of shifting weight. However, one form of step is called tap-free or smooth step in which feet always alternate without the ambiguous "taps" that can make learning step difficult for beginners. This requires a bit of foresight and planning by the instructor in order to insert a transitional or switching move that maintains the natural alternating weight shift akin to walking. For example, from a series of right basics one may insert a "knee up" (which involves stepping up and lifting the knee and returning the lifted leg to the ground, thereby switching feet) and then continuing to a left basic. However, this requires planning and the extra beats required for the transition move.

Common Moves include:

*Basic Step
*Corner knee
*Repeater knee
*Straddle Down
*Split Step


Many instructors will prepare a set of moves that will be executed together to form the choreography of the class. Usually, the choreography will be timed to 32 beats in a set, ideally switching legs so that the set can be repeated in a mirrored fashion. A set may consist of many different moves and the different moves may have different durations. For example, a basic step as described above takes 4 beats (for the 4 steps that the person takes). Similarly, the "knee up" move also takes 4 beats. Another common move, the repeater knee, is an 8-beat move.

Classes vary in the level of choreography. Basic level classes will tend to have a series of relatively basic moves strung together into a sequence. More advanced classes incorporate dance elements such as turns, mambos, and stomps. These elements are put together into 2-3 routines in each class. One learns the routines during the class and then all are performed at the end of the class. Regardless of the complexity of the choreography, most instructors offer various options for different levels of intensity/dance ability while teaching the routines.

External links

* [ Turnstep] site with choreography and animations
* [ GinMiller] site with more history and the beginning of Step
* [ Revised Step Reebok guidelines]

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Look at other dictionaries:

  • step aerobics — ► PLURAL NOUN ▪ a type of aerobics that involves stepping up on to and down from a portable block …   English terms dictionary

  • step aerobics — noun see step III * * * noun [noncount] : a system of exercise that involves repeatedly stepping on and off a raised platform often while music is playing a class in step aerobics = a step aerobics class also [plural] : exercises in this system I …   Useful english dictionary

  • step-aerobics — laipiojimo aerobika statusas T sritis Kūno kultūra ir sportas apibrėžtis Sveikatingumo aerobikos rūšis – choreografiniai aerobikos veiksmų deriniai, atliekami pagal muziką užlipant ant reguliuojamo aukščio (paprastai 15–25 cm) laiptelio ir… …   Sporto terminų žodynas

  • step aerobics — step ae robics n [U] a type of physical exercise in which you step on and off a small raised ↑platform while doing movements with the upper part of your body …   Dictionary of contemporary English

  • step aerobics — step′ aero bics n. spo (used with a sing. or pl. v.) aerobic exercises performed by stepping up onto and down from a stepping block • Etymology: 1990–95 …   From formal English to slang

  • step aerobics — noun plural but singular or plural in construction Date: 1985 aerobics that involves repeatedly stepping on and off a raised platform called also step training …   New Collegiate Dictionary

  • step aerobics — noun a form of aerobics involving repeated stepping up onto, and down from a block or platform …   Wiktionary

  • step aerobics — plural noun [treated as sing. or plural] a type of aerobics that involves stepping up on to and down from a portable block …   English new terms dictionary

  • step aerobics — (used with a sing. or pl. v.) aerobic exercises performed by stepping up onto and down from a stepping block. [1990 95] * * * …   Universalium

  • aerobics — aer|o|bics [ e roubıks ] noun uncount very active physical exercises done while listening to music, often in a class: step aerobics an aerobics instructor a. a class in which you do aerobics …   Usage of the words and phrases in modern English

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