Step aerobics and BOSU
What it is: A choreographed routine of stepping up and down on a rectangu-
lar, square, or circular platform (or, in the case of BOSU, a domed, flexible
apparatus). Many classes combine step aerobics with body sculpting, jump-
ing rope, sliding, or funk aerobics.
What it does for you:Gets your heart and lungs in shape and tones your
tush. Step aerobics is a terrific cross-training activity for runners, cyclists,
and walkers. BOSU is also exceptional at developing balance and flexibility.
The exhaustion factor: Depends on the choreography, the pace, and the
height of your step. In general, the more complex the choreography and the
higher your step, the tougher the workout. Never use a platform so high
that your knee is higher than your hip when you step up. In some classes,
you hold weights while you step.
The coordination factor: High. Even basic classes can confound the choreo-
graphically challenged. Higher-impact step and BOSU require major amounts
of coordination — some instructors make everything so dancy that you feel
like you’re auditioning for a Broadway musical. Clubs are trying to attract the
non-aerobics crowd with classes like Stepping for Athletes. (Translation: This
is a class for people, like the authors of this book, who are in decent shape
but have two left feet.)
Who digs it:Most everyone. Step classes and BOSU draw a lot more men than
do regular aerobic classes. And women like step because it’s such a great
butt toner. However, if you have back, knee, or ankle problems, you may be
better off with another type of class — or at least, keep the platform very low.
What to wear:Some shoe manufacturers (Reebok, Nike, and Ryka, for exam-
ple) make shoes specifically for stepping. These shoes have sturdy ankle sup-
port, are a bit stiff along the sides, and have plenty of flexibility at the ball
and cushioning at the heel of the foot. However, a good pair of aerobics shoes
with similar features will suffice. Just don’t wear running shoes. You may
stumble if the waffle pattern on the bottom of the shoe catches on the top of
the platform.
Signs of a sharp instructor: Good instructors ask whether anyone is new to
step or has any back, knee, or ankle problems. They accommodate newcom-
ers by going over the basics, such as how to place your foot on the platform.
Instructors also alert you before every transition— step jargon for any type
of change in the routine (such as changing directions). In addition, good
instructors make sure that you don’t lead with the same foot for more than
a minute or two. The music shouldn’t be so fast that you have to rush your
movements to keep up. Instructors should include calf stretches at the end
of the class.
Chapter 19: Choosing an Exercise Class or DVD 287