Efficient and interesting aerobics practicing is highest role to have a healthy life. If the type of exercising makes you excited, let us know some following tips to reach the better result. Having
best exercise headphones is also what you need now.
- Teach the Intended Audience
As most professional group exercise instructors will tell you, it's very difficult to ignore the "cardio divas" who routinely take up residence in the front row of your classes. Unlike your intermediate steppers, cardio divas have no issue with loudly complaining, "This isn't hard enough!" or "This is boring! Do something else!" Stand your ground. Unless the class is meant for advanced students, teach the intended audience. The same goes for first-time steppers who may crash your class 20 minutes late and get upset if they can't repeat movements without first receiving basic instruction.
"I'm sorry, but this class is intended for intermediate steppers and you are clearly very advanced," is a good way to begin with cardio divas. If you have developed a following and your divas are reluctant to give up your class, appeal to their advanced knowledge of exercise by explaining the higher risk associated with complex moves or faster music. Reassure them that you want them in your class, but you will be making some changes that initially might seem to make the class "easier." However, the result will actually be a more challenging yet safer class. Tell beginners that you want them to be able to participate in a step program injury-free and urge them to attend a basic class.
- Slow Down
The average BPM (beats per minute) of step music has gone from a safe 120 to 130 to 145 and up. The latter is clearly high/low impact speed and must be avoided. Faster doesn't necessarily mean better, but it does increase risk potential as students fumble and cut corners on foot placement and body alignment to keep up with the music. Ironically, I learned this lesson when teaching my first senior low-impact class. I had carefully planned movements and choreography suited to the abilities of the class, only to be told by a very wise 86-year-old student, "It's not a race, honey. We'll get there sooner or later." I slowed down the music and their enjoyment increased dramatically.
- Edit Step Movements
When designing choreography, make a list of the movements you are no longer going to use. Too many pop turns, rotations and high-impact jumps on to or off the step are not necessary. Also, cut out any chain of movements that are too "dancy" or complex. Do you really need three mambo pivots followed by two pop turns and a jump to jack on the step, all done in a rapid, breathless succession? Wouldn't the class get just as much out of that section of the program if you broke the movements down, added reps or used a simple over-the-top with propulsion instead of torqueing knees and stressing joints with pop turns?
- Simplify
Simple is better. When creating new choreography, try this easy formula: Choose five to 10 basic movements, ones that you know to be safe such as a knee up, alternating kick, over-the-top, etc., and go from there. Build an interchange using this raw material, limiting yourself to only those five to 10 movements. By simplifying, the choreography, you will be surprised at how much more creative you can be without relying on complex transitions or unsafe movements.
- More is Less and Less is More
Add reps, not movements to your routine. There was a time I would not consider doing more than four of any movement out of fear that my class would be bored. Now, I refuse to do less than eight of any movement. Sixteen is even better, especially for beginners. The result of this switch is that newcomers "catch on" more effectively. This also gives regular and advanced students time to modify the movement for increased intensity.
- Step Back to Basics
No matter what your class divas might think, 16 alternating knees don't have to be boring. Add arms after eight counts. Give a propulsion modification after 16 and it becomes an entirely new movement. I have developed a phase in each of my step routines where I call out, "Let's make it harder!" All my regular students know what that means. We take basics like alternating knees and add arm punches or take an L movement and modify the legs from a knee up to a side leg kick and directional arm punch. I also spend time reminding students about foot placement and body alignment even when I teach advanced classes. It can be as simple as yelling out the verbal cue, "Foot check!" or "Mirror check! Stand tall!" as a reminder.
- Change is Good
Alternate your music and routines often so students remain challenged. Your routines do not have to be complex, just different. Don't be afraid to try swing, salsa or Euro club aerobic music. I'll never forget accidentally playing a '50s step tape for a very young and hip step class of advanced, demanding students. They ended up loving the tunes and, since then, often ask me to play the tape. This works well with all kinds of group exercise classes, not just step. My senior low-impact class fell in love with a salsa tape I played on a whim. Who would have known so many of them were actually trained in classical dance steps and could out-mambo me? One gentleman even stayed after class to show me the classical version of a cha-cha-cha because, never having taken traditional ballroom dancing, I didn't know.
- "Rise" to the Occasion
Adding additional riser increases intensity 12 to 15 percent. As long as your students do not exceed the 90-degree flexion rule by flexing their knees beyond 90 degrees, then adding an additional riser is a safe and effective method of increasing intensity. However, keep in mind the hip-to-foot ratio. A willowy 6-foot student with long legs is probably going to be able to safely add up to three risers, whereas a more diminutive student of 5'4" probably will not. However, there are exceptions. I have a former professional ice skater in one of my classes who tops out at maybe 5'3", yet uses two risers with ease because she has great power in her legs, terrific jumping ability and textbook perfect knee and foot placement.
- Arm Movements
Adding arm movements increases intensity by up to 12 percent. Arms provide instructors with one of the easier, most effective methods of increasing heart rate. Just modifying arms from a simple over-the-head reach for eight counts to a single, alternating arm jab and punch can change the entire look and feel of your routine. Make it a habit, as I do, to change all the arm movements of a routine before creating an entirely new one. When I do this, I'm still surprised at how many of my students have no idea they are doing the exact same leg and floor movements only the arms have been changed to freshen the set.
- Propulsion= Increased Intensity
Adding propulsion movements to your routine can increase intensity by as much as 35 percent. This is where you can really make them sweat but sweat safely. Jumps, jumping jacks, jumping to a high-knee or kick are all excellent propulsion, higher impact moves. However, do them on the floor to add dimension to your choreography and decrease the chance of injury. Over-the-top and across-the-top movements can be made more ballistic yet safe with the addition of overhead arms and careful foot placement.
