Happy Throw Back Thursday!
Remember the time I made fun of step aerobics? Well, that came back to bite me in the you know what.
What is Step?
A group aerobics class utilizing an elevated platform. You use the step to imitate walking up and down stairs while following a sequence of choreography. The platform can be raised higher or lower to increase the intensity of the workout.
Step is a high intensity cardiovascular workout with quick choreography sets. The instructor will generally break down the movements into segments and add onto them gradually. The movements are fast requiring you to listen, move, react all while balancing on the platform.
While the primary focus of the workout is the lower body, the upper body can get a good workout too by moving your arms more. This also increases the intensity of the workout.
Some old school Jane Fonda stepping.
Some modern fancy stepping.
Last weekend I went to my first step class in a long time. Maybe high school? My foot injury has forced me to adjust my fitness routine and by the way, I hate change.
If you're new to TSL, here's a recap of my injury. In January, I did the Rock n Roll PF Chang's Phoenix half marathon. My best race ever. Five days later, I was on an elliptical when suddenly felt like a knife had been jabbed in my heel and I couldn't walk. I tore a tendon in my foot. I wore a boot/brace for ~3 months then graduated physical therapy in May.
Last month my right calf was strained. I had severe leg cramps and finally saw a sports therapist who I've been working since. I was a dancer for over a decade and have strong calves from dancing. My calf has likely been compensating for my foot injury and finally had enough.
Now my focus has been to improve balance and strength in my calf and ankle. Balancing on a training ball like this provides an unstable surface which is a good way to increase strength.
After talking to my therapist about my fitness routine, he suggested step. In addition to being a good cardio workout, step aerobics offers these additional benefits:
- Strengthens the lower extremity muscles
- Improves balance
- Imitates functional movements
I was pessimistic that step aerobics would be as good as my other workouts like spin. To my surprise, it was an awesome workout and I know I scored a serious calorie burn. The class was hard. Step is a highly choreographed class which forces you to react quickly to changes in movements and sequences.
For me, those fast movements were challenging. My muscles are not used to working together in those ways. When you do the same fitness over and over again, you lose benefit over time because muscles remember and know what to expect and how to react. Muscles don't strengthen when you don't surprise them from time to time.
Another learning from this experience is the importance of balance in strength training. When we talk balance, our focus is usually on stress reduction, getting enough sleep or overall mental health. My injury has taught me that balance is much more than that. Without physical balance, muscles become unbalanced, strength is lost decreasing mobility and increasing the risk for injury.
I hope my lessons help you find your balance.
Are you a step fan? When was the last time you did a step class? Do you have balance in your strength training?
Linking up with Amanada @ Running with Spoons
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lisa says
I do not think living healthily is complicated, I just think it is a change for many people, and change is usually hard. Once people make it their regular lifestyle and routine, I think they realize that healthy living is not that hard, it’s just a choice.
Carol McDonald says
I take step classes weekly. They are my favorite type of exercise I have been fortunate enough to have really good instructors. I always feel like I'm at a party. Dance is my other form of exercise and. I'm adding something new to my weekly routine Pilates.
Carol says
I have been doing step classes for 15 years. I love the class. Not only does my instructor teach an awesome class but he adds 3 minute intervals in between the choreography.
When I leave my class it looks like i just took shower.
Megan says
Good for you rocking the step classes!
Richard Rooney says
It's really amazing how a simple activity with Steps can do a lot of things to your body .Along with a great routine, it can really help you achieve that fit body you've been looking for.
lindsay says
step in NO JOKE!! it's hard and a big sweat fest, but i love it! people need to give it another try, for sure
Kirtley Freckleton @ The Gist of Fit says
Megan! Sorry about that injury, what a bummer!
I tore my ASL awhile back and had to do PT. Since then, my left leg is WAY buffer than my right. Random benefit.
It's super fun trying out new work out classses though! I've had my first run at that this summer, since I've never had a gym pass til now. I LOVE it! Cycling, cross training, and even zumba have been a blast, and a fun break from my usual run/weights. Strange muscles get sore that never would have been touched had I not tried a new 'sport.'
Keep it up!
Christine@ Apple of My Eye says
Hahah it's crazy when you compare the oldie to the the modern stepping. Also, those workout outfits in Jane Fonda's videos…. yikes.
Alexis @ Run Crush says
I'm a huge fan of random fitness classes! I've only done one step class, and I think it was way back in high school. They're not offered as much any more. But I agree, they're way more challenging than people make them out to be. And anything that adds variety to my running routine is fab in my book.
Amy @ Long Drive Journey says
I definitely need to work on balance to help with my own running injury, so maybe step class is something that I should try out! I had knee/IT band problems that were the result of poor balance and weak/tight hips.