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What is Step? Step is a class based on stepping up and down on an adjustable height platform, performed to music. When compared to other forms of group exercises there are several significant differences. First, and most importantly, each participant can vary the intensity of their workout by adjusting the height of their step. This allows the class to be versatile, perfect for the novice through to the regular exerciser. It is a low impact, high energy workout. The fact that it involves basic steps carried out at a moderate pace makes it easy to follow, and therefore it can be ideal for those not keen on complex choreography. The muscles of a basic stepping action
Stepping Technique Proper body mechanics enhance step performance and can also reduce the risk of developing over use injuries. Step and your knees It is recommended to avoid using a platform that is too high. There is no hard and fast rule that can be used to predict the best platform height for everyone. However, select a platform that allows you to perform routines without having to flex your knee beyond 90 degrees when stepping up onto the platform. Locked and loaded The top of the step is usually grooved or textured so it is able to grip the solde of the shoe to avoid slipping and sliding on the step. When one of your knees is loaded with the weight of your body, your foot will lock onto the step. Any pivoting of the foot in this position will tend to twist the whole of the supporting leg. Unlike the hip joint which can pivot freely through its range of motion, the human knee is not designed to allow anything but minor twisting motions and so it is particularly vulnerable. Your body can pivot freely without any adverse effects when it is not firmly attached to an immovable object. By adding a propulsion, the foot is unloaded and the body can move freely without putting stress on the knee. Finally, as with any form of vigorous exercise, you are encouraged to stop exercising if you feel any discomfort in any part of your body. People who have previously had knee pain or injuries should be particularly careful and should be encouraged to seek medical advice before they take part in a step class. Step and your feet There have been many reports about running up and down steps where participants have suffered a fairly high incidence of knee injury. Any form of running consists of a series of small “jumps” from one foot onto the other. During each step your body literally falls down onto your foot, and this creates extremely large forces on the foot. When you run down a flight of steps your body falls even further and faster, before your foot strikes the ground, and so your feet have to deal with greater stresses than running on a flat surface. During most step routines at least one of your feet is always in contact with either the ground or the platform, and so the forces on your feet resemble those exerted during walking (low impact). This is why bouncing on toes is considered potentially injurious because rather than stepping down, you are bouncing down (high impact). Also, researchers believe that impact on your feet can cause injury if it is exerted repeatedly on a small area of the sole of the foot. The stress on your foot can be reduced by allowing a larger area of the sole of the foot to come into contact with the floor. When stepping up onto the platform place the entire foot on the surface of the platform. When stepping down off the platform, avoid staying or bouncing on your toes. Body alignment during step classes Maintaining good posture during a step class can be challenging especially when the postural muscles fatigue. Participants need to be continually reminded to maintain appropriate posture during all step classes. When you step up and down keep your centre of gravity over the front of your foot in order to maintain balance. This movement creates a lean of the body as a whole, which if done correctly, does not appear to place stress on the spine. Avoid poor body alignment in which you are quite clearly leaning backward (hip extension and leg curl), forward or sideways from the waist. In Summary 1. Contact the platform with the entire sole of the foot when stepping up. When stepping down, land on the ball of the foot lowering the heel to the floor. Avoid placing only your toes on the edge of the platform while stepping, or staying on your toes as you step off the platform. 2. Stay fairly close to the platform as you step down. 3. Step gently. 4. On lunges or repeater moves, keep the heel off the floor. 5. The knee should never flex beyond 90 degrees when it is weight bearing. Choose a platform height accordingly. 6. Avoid pivoting movements when the knee is heavily loaded, eg; switch curl. 7. Use a full body lean when stepping. Do not lean or bend forward, backward or sideways from the waist eg; as in a knee lift. Segments of a step class Each step class is divided into 3 main segments:
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