Aerobics is a form of exercise that incorporates sequences of dance steps to music. Aerobics classes are generally led by one instructor who calls out dance moves throughout the workout session as she demonstrates them. You are not required to have previous knowledge of dance in order to participate in aerobics classes. However, knowing a few of the basic steps may help you feel more confident and relaxed during your aerobics workout.
Definition
Basic aerobics steps are simple dance sequences that follow the beat of the music being played and are used during warm-ups, transitions between songs, cool downs and, most important, as building blocks for more complicated movements. The steps may include walking, leg lifts, toe taps and kicks. Aerobics-Exercises.com states that arm movements are eventually added to raise the heart rate.
Tempo and Duration
Aerobics-Exercises.com explains that the steps in aerobics are measured in time with the beats to the music, usually between 32 and 64 beats per minute for slower music and up to 140 or 150 beats per minute for faster songs. The steps are repetitive and usually last for a period of four eight-counts or eight eight-counts, followed by another series of steps. The length of each segment depends on the instructor's choreography. Your session may be as short as 10 minutes or as long as 60 minutes.
Types
A number of basic steps make up aerobics sequences. The step-touch involves stepping to the right with your right foot, bringing your left foot to meet the right foot and lightly tapping the floor; then taking a step to the left with the left foot, bringing the right foot next to the left foot and lightly tapping the floor. This back-and-forth movement continues. The grapevine is performed by stepping with your right foot, crossing your left foot behind your right foot, stepping with the right foot again, tapping the left foot to the ground, and then doing the same pattern but in a leftward direction. Side-to-side leg kicks, alternating knee lifts, marching in place, forward and backward, and the basic cha-cha step are also variations of basic aerobics steps.
Proper Technique
If you are new to a fitness or aerobic exercise program, remember that it is important to properly perform the movements and steps, so focus on mastering the basic concepts. Take your time and do not feel pressured to advance to more complicated steps, unless you feel that you are ready for the added challenge.
If you have pain in the hip, knee or shoulder joints, or you are recently recovering from an injury, speak to your aerobics instructor about modified aerobics steps or low-intensity aerobics classes that are safe for your condition.
Considerations
Speak with your doctor before starting a new exercise program. Some aerobics classes may not be appropriate for all people. If you are trying to lose weight, remember that weight loss is most effective when regular exercise is coupled with a balanced and healthy diet that satisfies your caloric needs.
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