Aerobic Dance - Step Or Bench Description
Step aerobics is similar to regular aerobic dance but a step or bench
is added to increase the intensity of the exercise without adding a
great deal of high impact stress. Participants use steps of varying
heights to achieve different intensity levels. Begin with a lower
step/bench and increase the height only when it becomes easy for you.
This activity may be done with others in a class setting or by yourself
at home with a video or audio tape. Fitness Expert recommends
that you follow a certified or qualified instructor or that the video
or audio tape has been approved by one of the organizations
listed below.
Aerobic Dance - Step Or Bench Warnings
- People suffering from chronic knee, ankle, lower back, hip,
shin, or pelvic injury or pain should receive medical clearance
before starting a step program.
Aerobic Dance - Step Or Bench Risks
- Cuts, bruises, scrapes or injuries from falls or tripping due to
a step or bench which is too high
- Ankle, toe, knee, hip, pelvis and/or lower back sprains
- Lower body muscular strains
- Aggravation of tendinitis/bursitis of the knee
Aerobic Dance - Step Or Bench Sport-specific applications
- Aerobic dance competition
- Advanced step heights may aid athletes in improving leg
drive and stride length
Aerobic Dance - Step Or Bench Equipment required
- Bench or step
- Footwear should be comfortable, fit well and provide ankle
and lateral support
- Clothing should be comfortable and not restrict movement
Aerobic Dance - Step Or Bench Applicable substitutions
- High-impact aerobic dance (with or without weights)
- Low-impact aerobic dance (with or without weights)
- Aqua-aerobics (with or without step variation)
- Circuit-training calisthenics
- Stair climbing (machine or stairs)
- Vertical ascent climber/ladder climbing simulator
Aerobic Dance - Step Or Bench Reference sources, organizations and publications
- IDEA: The Association for Fitness Professionals: 6190
Cornerstone Ct. East, Suite 204, San Diego, CA 92121-3773, (619)
5358979
- Aerobics and Fitness Association of America (AFAA):
15250 Ventura Blvd., Suite 310, Sherman Oaks, CA 91403, (800) 445-5950
- American Council on Exercise (ACE): 6190 Cornerstone Ct.
East, Suite 202, San Diego, CA 92121-4729, (619) 5358227
- IDEA TODAY Journal, see above address for IDEA
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Mode
Cardiorespiratory: Aerobic
Fitness Benefits
- Cardiorespiratory 5
- Flexibility 3
- Muscular Strength 2
- Muscular Endurance 4
- Body Fat Recution 5
Fitness Requirements
- Cardiorespiratory 2
- Flexibility 2
- Muscular Strength 1
- Muscular Endurance 3
- Coordination/Skill 2
Muscle groups used
Primarily lower body musculature, upper body worked to
a lesser degree
Energy expenditure
Approximately 0.088 Calories per minute per pound of body weight
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