AEROBIC DANCE

FNES DEPARTMENT

QUEENS COLLEGE

ROBIN OSBORNE, INSTRUCTOR

THE STEP WORK OUT

The “Step Work Out” is another exercise approach to achieve an aerobic outcome.  The cardio vascular/respiratory system responds to the level changes that are  “automatic” in the set up of the step equipment.  The work of the heart and lungs increases as the body adjusts to the stepping up and down pattern.  As in any exercise work out, when there is equipment involved, special attention must be paid to safety concerns. Here are some

of the basics:

1) There are numerous styles of step equipment.  All of them include a platform and base;

make certain yours is secured and locked into position.

2) Keep a border around the foot; don’t allow heels or toes to hang over edge of platform.

3) If you are a beginner or have “sensitive” knees, always work on the lowest level.

4) Stepping onto the platform, land softly (sequentially through the foot: toe, ball, heel.)

5) Don’t lock the knees; keep weight lifted with strong pull up in the thighs and pelvis.

6) Keep body weight slightly poised forward.

Here are some of the step moves and vocabulary:

BASIC RIGHT AND LEFT

BASIC TURN STEP  & REVERSE TURN STEP

“V” STEP

CORNER TO CORNER

STEP TAP (TOUCH)

OVER THE TOP

“L” STEP

STRADDLE STEP

AROUND THE WORLD

CHARLESTON STEP

STEP HOP TURN