III.2.1. Basic step class

Composition is similar to that of traditional aerobics:

• Orientation before class
• Warm up
• Step aerobic phase
• Cooling down after aerobic phase
• Strength training
• Passive cooling down, stretching (Katona, 2004)

While building the choreography of the warm up, the proper preparation of the ankles and knees, the Achilles-tendon and the muscles of the legs are extremely important. In the beginning, low impact exercises should be done on the floor, the touches and steps on the platform come only after that.

In order to avoid injuries and overuses, it is important to execute the step-ups and step-downs properly. Hence the following advice:

• stepping up to the centre of the step, shifting weight
• do not step up backwards, only forward and sideways – preferably with the foot closer to the platform
• it is allowed to step, skip or hop upwards, while downwards only stepping is allowed.
• exercises should be executed straight, in order to avoid lordosis of the spine
• avoid overtension in the joints

Step aerobics exercises are of low impact: intensity can be increased by the complexity of the steps, more intensive arm use and adjusting the height of the step, instead of changing the pace of the music. The skips, hops and running require greater strength and better condition and count as high impact exercises, which belong to the repertoire of power step classes.