Effective Aerobics

"Excuse me ... Please stop teaching this step aerobics class right now!" I demand from the doorway of the gym, official badge in hand. The instructor and her students look at me with puzzlement as the music pounds in the background. She asks, "Who are you? And what is my offense?" I reply, "I am a member of the Step Speed Patrol--and you were speeding! My job is to ferret out step aerobics instructors who are conducting classes at speeds faster than the recommended industry standard of 128 BPM." The step aerobics instructor frowns and says, "But my students are demanding a better workout! I have to speed up the tempo to give them what they need."

Does she? Absolutely not! Am I the only member of the "Step Speed Patrol?" No, I have several allies in my quest to slow down step aerobics classes. They include Reebok University Master Trainers Gin Miller, Joy Prouty, Petra Kolber, Dr. Peter Francis (San Diego State University) and Dr. Michele Scharff-Olson (Auburn University). Kudos also to Los Angeles Times fitness columnist Gary Mezker, who reviews health clubs and group exercise classes and is not hesitant to question an instructor about proper step speed.

Are you guilty of the following offenses?

1. Do you routinely speed up tapes that are pre-set in the correct tempo range?

2. Do you ask participants if the music speed is OK?

3.Do you neglect other methods of increasing intensity (impact choreography, full range of motion, etc.) and rely on a faster beat to satisfy clients' desire for "more" in an advanced step class?

If you answered "yes" to one or more of the above questions, read on and discover how you can teach a safe, effective step class without resorting to speeds exceeding the 128 beats per minute (BPM) standard.

Step Height

Research conducted during the infancy of step (in the early 1990s) was primarily concerned with the effects of step height when the cadence was maintained below 124 BPM. During the latter part of the decade, step aerobics entered its adolescent phase, directing more research toward choreography, impact and speed. These studies provided a myriad of methods to increase exercise intensity in a step aerobics class while maintaining safety.

The first way to give students an appropriate workout, without going beyond the recommended 128 BPM, is to make sure each student is using a platform set at an appropriate height. At industry standard cadences, platforms ranging from 6 to 10 inches will allow the majority of step aerobics participants to stay within the accepted training zone of 50 percent to 80 percent of [VO.sub.2] max.

Adding Arm Movements and Full Range of Motion

Adding continuous arm movements increases heart rate and energy expenditure by approximately 10 percent (which is similar to a 2-inch increase in step height), thus providing an increase in workout intensity. Also, encouraging a full range of motion by lifting the lower body (i.e., knees up) will add considerably to exercise intensity, further reducing the need to increase speed.

Impact Choreography

Another way to avoid speeding (while increasing intensity) is to choose choreography with greater impact. Choreography with more power and force significantly raises the cardiorespiratory levels of participants. A routine that includes plyometric or propulsion moves can increase exercise intensity levels 15 percent to 17 percent. However, will this increase in impact lead to a heightened risk of injury? No, not if certain preventative and good teaching measures are taken by the instructor.

Injury rates drop considerably among participants when instructors include formal teaching of step techniques, especially those relative to the correct biomechanics of the feet and knees when landing. Additionally, instructors should encourage clients to engage in low-impact cross-training activities and to limit their step aerobics schedule to a maximum of four classes per week.

When adding impact to choreography, instructors should always demonstrate low-impact variations of all plyometric maneuvers. If high-impact choreography is used, it should be done in intervals and alternated with low-impact patterns in order to allow participants to stay within their individual intensity ranges.

Music Speed

What about music speed? Doesn't a faster beat increase intensity?

Studies conducted at speeds ranging from 132 to 144 BPM at a bench height of one riser (8 inches) yielded [VO.sub.2] max readings above the 90 percent level and mean heart rates above 170 BPM (over 90 percent maximum heart rate for a 30-year-old woman). Exercising at these levels will quickly lead to anaerobic conditions. In addition, researchers have noted that a compromise in form, loss of balance, increased stress on the body and lack of full range of motion often occur in participants who step at speeds higher than 128 BPM. Studies have also demonstrated a greater recruitment of large muscle activity at slower speeds (which is desirable).

However, we all know there are participants who clamor for a highspeed class. When accommodating this demand, instructors overlook the fact that because they know the choreography pattern, they can adapt to increased music speeds more easily than their class members. Our job is not only to lead a group exercise class, but also to educate its participants on safe exercise practices. When an explanation is given as to the reasons behind the 128 BPM limit, you will find that students will accept the answer and acclimate easily to changing other factors in the workout instead.

Being able to control their own intensity levels is significant for group exercise participants. Each person is different in terms of fitness level and experience. If an instructor demonstrates a low-impact modification for high-impact choreography, the exerciser has a choice of intensity levels. In contrast, only the instructor controls the speed of the music and it's up to class members to maintain their form at this advanced cadence--often to the detriment of beginners, the less fit and those recovering from injuries. Instructors who use a variety of techniques to accommodate the needs of their students and offer clients a safe and successful exercise experience will ensure repeat business for their group exercise classes.

Seven Suggestions for a Better Step Class

1 Purchase a small hand-held metronome to determine correct music speed when you pitch a tape.

2 Make sure your basic choreography includes more intense low-impact moves such as repeaters and straddle steps.

3 Encourage participants to use arms and full range of motion for both the upper and lower body.

4 Incorporate increased impact into our combinations, but be sure to present low-impact modifications.

5 Instruct participants on safe landing techniques (land toe, ball, heel, and then full foot; NEVER land on toes only).

6 Educate members on the importance of cross-training with low-impact or non-impact cardio-vascular activities.

7 Do not ask members if the speed of the music is OK. You should set correct music tempo (at or below 128 BPM) and, if questioned, explain the safety reasons and assure your class that they will still get a great workout.

Teaching a large advanced class at high speeds can be glamorous and intoxicating, but there are definite risks and few benefits in using step speeds above 128 BPM. Take a look at the myriad of possibilities available for creating a step class that is exciting, creative and intense while promoting an awareness of safe group exercise practices.

--J.H.R.

Jonna Hayden Robinson holds an M.S. in Kinesiology/Exercise Physiology and a B.S. in Biology. She is affiliated with AFAA and American College of Sports Medicine (ACSM), holding both an AFAA Primary Aerobic Certification and an AFAA Step Aerobic Certification.

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