Post by julian on Jan 9, 2006 15:46:14 GMT
Interval Step Aerobic/Muscle Conditioning Class
This type of class incorporates muscle conditioning (using handweights) within the aerobic portion of class. The muscle conditioning segments are 1-2 minutes in length while the aerobic segments are approximately 4-6 minutes in length. By keeping the muscle conditioning segment under 3 minutes, the heartrate doesn't have a chance to drop. Members of the class work aerobically to burn calories and fat and they also get to firm/tone muscles due to the muscle conditioning segments.
Class Description
The class begins with a 10 minute warm-up/stretch, followed by aerobic/conditioning intervals of 4-6 minutes for aerobics and 1-2 minutes for muscle conditioning. Class concludes with a 5 minute cooldown followed by abdominal work and stretching.
Step Aerobic Terminology
If you are new to step aerobics, you can look up terminology by clicking here
Sample Choreography
The following is a sample of the warm-up, aerobic/conditioning intervals and cooldown used in an actual class that meets for 1 hour. Choreography is given for the entire routine. It is up to the instructor to break it down into segments and teach it to the class.
Warm Up/Stretch (approximately 10 minutes)
Stand in front of the step.
Touch toes to the side - single arm circles (As you touch the R toe, circle the R arm. As you touch the L toe, circle the L arm.) Do this for 8 counts.
Hamstring curl the legs and circle both arms. Do this for 8 counts.
Knee lift. Circle arm around front into a muscle (arm movements should coincide with the knee you are lifting). Do this for 8 counts.
Heel Dig on the step, biceps curl the arms. Do this for 8 counts.
Teach the entire routine and go through it a few times. Hold on the heel dig to stretch the hamstring, calves, hip flexors etc... Go through the entire routine a few more times, hold again on the heel dig and stretch the opposite side.
Aerobic/Muscle Conditioning Intervals
The aerobic segments build on 1 routine which is added onto throughout the class. This format helps to keep the participants heartrate elevated because they are note constantly learning new movements. The aerobic segments always begin with the same thing and build on from there.
Aerobic #1:
Alternating Basic beginning with R leg, frontal raise the arms. - 8 counts
Alternating V step beginning with R leg. When you step with the R leg, the R arm is straight out from the shoulder with the L fist next to your chin. When you step with L leg, the L arm is straight out from the shoulder with the R fist next to your chin. - 8 counts
5 turn steps with monkey (or banana ) arms (R arm is up, L is down, L is up R is down). - 20 counts
3 knees (can be single knees or rocking horse lifting R , L on the step, R again). Arms are pulled down from overhead. - 12 counts
1 turn step with 3 knees (same knees and arms as above). 16 counts altogether.
1 turn step with 3 hamstring curls. Arms front and shoulder level, pull fists into the chest, elbows go out (should coincide with the curl in the leg). Arms are returned to the front position. 16 counts.
Variation: You could add a knee lift with the hamstring curl - Curl the L leg and lift the R knee.
Repeat this routine several times - this is the base routine. You will begin each aerobic segment with it and add on from there.
Conditioning #1:
Do one set of tricep dips (12 reps), one set of push-ups (12 reps), one set of tricep dips and a final set of push-ups.
Tricep Dips performed at three different levels of difficulty:
1. Beginners should be seated on the floor, knees bent with their arms behind them. The elbows should be bent and their fingers should be pointed toward their toes. Participants should lower their bodies by bending the arms at the elbows and then straighten their arms (leaving the elbows only slightly bent).
2. Intermediate participants can perform the same exercise with their rear off the floor.
3. Advanced participants can perform the same exercise with their hands on the step (this will give them a larger range of motion). They can also extend their legs out in front (rather than having their knees bent).
The Instructor should model all three difficulty levels for participants.
Push-ups can also be performed at three different levels of difficulty:
1. Beginners can face a wall with hands touching the wall about shoulder distance apart (legs should also be shoulder width apart). They can press in toward the wall and back out again.
2. Intermediate participants can have their knees on the floor and hands shoulder width apart. They can they lower their bodies and raise them again. When performing this exercise, participants must have their abdominals tight and their buttocks tucked in (the rear end should not be up in the air).
3. Advanced participants can perform the push-up with the knees off the floor, arms shoulder width apart, buttocks tucked in and abdominals tight.
Aerobic #2:
Begin with Aerobic #1 and add on the following:
After the first turn step and 3 hamstring curls add 4 over the tops.
After the fourth time add 4 side leg lifts (using scissor arms - right arm is down and the left arm is up).
After the fourth side lift, face the front of the step and do 4 glute lifts using muscle arms (as you step with the left foot, arms are straight from the shoulders, as you lift the right leg behind you, bring the arms in to form a muscle). To make this move harder, you can substitute a knee lift for the left leg (step left, glute lift right, knee left, glute lift right etc...).
Perform 1 turn step and 3 hamstring curls.
Go over the top 4 times and perform 4 side leg lifts (same as above but on the other side of the step). Perform 4 glute lifts and begin at the top with Aerobic #1.
Conditioning #2:
Feet are shoulder width with toes pointed out. Perform a hip dip with arms at your sides. (Slowly lower the body by bending the knees - press the weight through the heels of the foot). Abdominals should be contracted and the head and shoulders should be pulled back. (Heels are always down because they are supporting the weight.)
While performing the hip dip, the arms can do 1 set of upright rows (8 reps) using hand weights, followed by a set of shoulder presses (8 reps), a 2 set of rows and a final set of shoulder presses.
This type of class incorporates muscle conditioning (using handweights) within the aerobic portion of class. The muscle conditioning segments are 1-2 minutes in length while the aerobic segments are approximately 4-6 minutes in length. By keeping the muscle conditioning segment under 3 minutes, the heartrate doesn't have a chance to drop. Members of the class work aerobically to burn calories and fat and they also get to firm/tone muscles due to the muscle conditioning segments.
Class Description
The class begins with a 10 minute warm-up/stretch, followed by aerobic/conditioning intervals of 4-6 minutes for aerobics and 1-2 minutes for muscle conditioning. Class concludes with a 5 minute cooldown followed by abdominal work and stretching.
Step Aerobic Terminology
If you are new to step aerobics, you can look up terminology by clicking here
Sample Choreography
The following is a sample of the warm-up, aerobic/conditioning intervals and cooldown used in an actual class that meets for 1 hour. Choreography is given for the entire routine. It is up to the instructor to break it down into segments and teach it to the class.
Warm Up/Stretch (approximately 10 minutes)
Stand in front of the step.
Touch toes to the side - single arm circles (As you touch the R toe, circle the R arm. As you touch the L toe, circle the L arm.) Do this for 8 counts.
Hamstring curl the legs and circle both arms. Do this for 8 counts.
Knee lift. Circle arm around front into a muscle (arm movements should coincide with the knee you are lifting). Do this for 8 counts.
Heel Dig on the step, biceps curl the arms. Do this for 8 counts.
Teach the entire routine and go through it a few times. Hold on the heel dig to stretch the hamstring, calves, hip flexors etc... Go through the entire routine a few more times, hold again on the heel dig and stretch the opposite side.
Aerobic/Muscle Conditioning Intervals
The aerobic segments build on 1 routine which is added onto throughout the class. This format helps to keep the participants heartrate elevated because they are note constantly learning new movements. The aerobic segments always begin with the same thing and build on from there.
Aerobic #1:
Alternating Basic beginning with R leg, frontal raise the arms. - 8 counts
Alternating V step beginning with R leg. When you step with the R leg, the R arm is straight out from the shoulder with the L fist next to your chin. When you step with L leg, the L arm is straight out from the shoulder with the R fist next to your chin. - 8 counts
5 turn steps with monkey (or banana ) arms (R arm is up, L is down, L is up R is down). - 20 counts
3 knees (can be single knees or rocking horse lifting R , L on the step, R again). Arms are pulled down from overhead. - 12 counts
1 turn step with 3 knees (same knees and arms as above). 16 counts altogether.
1 turn step with 3 hamstring curls. Arms front and shoulder level, pull fists into the chest, elbows go out (should coincide with the curl in the leg). Arms are returned to the front position. 16 counts.
Variation: You could add a knee lift with the hamstring curl - Curl the L leg and lift the R knee.
Repeat this routine several times - this is the base routine. You will begin each aerobic segment with it and add on from there.
Conditioning #1:
Do one set of tricep dips (12 reps), one set of push-ups (12 reps), one set of tricep dips and a final set of push-ups.
Tricep Dips performed at three different levels of difficulty:
1. Beginners should be seated on the floor, knees bent with their arms behind them. The elbows should be bent and their fingers should be pointed toward their toes. Participants should lower their bodies by bending the arms at the elbows and then straighten their arms (leaving the elbows only slightly bent).
2. Intermediate participants can perform the same exercise with their rear off the floor.
3. Advanced participants can perform the same exercise with their hands on the step (this will give them a larger range of motion). They can also extend their legs out in front (rather than having their knees bent).
The Instructor should model all three difficulty levels for participants.
Push-ups can also be performed at three different levels of difficulty:
1. Beginners can face a wall with hands touching the wall about shoulder distance apart (legs should also be shoulder width apart). They can press in toward the wall and back out again.
2. Intermediate participants can have their knees on the floor and hands shoulder width apart. They can they lower their bodies and raise them again. When performing this exercise, participants must have their abdominals tight and their buttocks tucked in (the rear end should not be up in the air).
3. Advanced participants can perform the push-up with the knees off the floor, arms shoulder width apart, buttocks tucked in and abdominals tight.
Aerobic #2:
Begin with Aerobic #1 and add on the following:
After the first turn step and 3 hamstring curls add 4 over the tops.
After the fourth time add 4 side leg lifts (using scissor arms - right arm is down and the left arm is up).
After the fourth side lift, face the front of the step and do 4 glute lifts using muscle arms (as you step with the left foot, arms are straight from the shoulders, as you lift the right leg behind you, bring the arms in to form a muscle). To make this move harder, you can substitute a knee lift for the left leg (step left, glute lift right, knee left, glute lift right etc...).
Perform 1 turn step and 3 hamstring curls.
Go over the top 4 times and perform 4 side leg lifts (same as above but on the other side of the step). Perform 4 glute lifts and begin at the top with Aerobic #1.
Conditioning #2:
Feet are shoulder width with toes pointed out. Perform a hip dip with arms at your sides. (Slowly lower the body by bending the knees - press the weight through the heels of the foot). Abdominals should be contracted and the head and shoulders should be pulled back. (Heels are always down because they are supporting the weight.)
While performing the hip dip, the arms can do 1 set of upright rows (8 reps) using hand weights, followed by a set of shoulder presses (8 reps), a 2 set of rows and a final set of shoulder presses.