Shape Up With Step Aerobics
Step Aerobics can get you into shape and help you lose weight. It can also get you in shape for the 392 steps to the Sun Yat-Sen Mausoleum, the giga- million steps on the Great Wall of China, jumping into moving taxis, and getting up and down for babies at night. Your tour guide will help you to choose easy steps to begin with.
There are several other motions as that you learn - turning from side to side, hopping over the step, stepping off of the end of the step, doing knee lifts, etc. All of these are simply modifications of the basic up/down motion on the step. And the best part is if you get mixed up on a new move, you just hop up and down on the step until you figure it out, and no one really cares! Everyone else is just hopping up and down, trying to burn calories and fat like you are!
Avoiding injuries in step aerobics
The foot, ankle, Achilles tendon, and knee joint are the most vulnerable in step aerobics. Chronic injuries are the most common, though a cute injury can also happen if you miss your step and sprain your ankle. And you really do look cute, hopping along on one foot while trying to keep up with the tour guide. Many injuries can be prevented if you know the causes.
Stepping too far behind the step.
Step down one shoe length from the step. Stepping too far behind will make you lean forward, putting extra stress on the Achilles tendon. However, if you have size 11 or 12 shoes, you'd be better to step a little farther back.
Stepping up and down on the balls of your feet.
If you step up or down on the balls of your feet, it can throw you off balance and injure the arch of your foot. Step up with a flat foot and step down on the ball of the foot, rolling onto the heel. Avoid stepping up and down with a bounce for long periods. Just plod along with the rest of your weary group.
Excessive "pounding" on the step.
Step lightly. Excessive pounding can lead to stress fractures in the bones of your forefoot, and annoys everyone in the hotel.
Hanging your heels over the edge of the step.
This technique is usually caused by a pace that is too fast. If your group is suddenly leaving for dinner without you, just yell at them to slow down.
A step that is too high.
Steps range in height from 5 to 7 inches (The great wall steps vary from 3-12 inches). . If your knees advance past your toes as you step up, the step is too high for you. If your head advances too far ahead of your feet, you fall over.
Beginners of average height should start with a 6-inch step. Those who are 6' 3" and over (as were three of our group) need to request steps that are 14" and greater. Ask you tour guide for sites that are appropriate for the height challenged.
Pace is too fast.
It is difficult to step safely and properly when pace goes beyond 130 beats a minute. A member of the tour could beat a drum or clap, so everyone could mount the stairs in unison at a reasonable pace.
Vigorous warm-ups.
Warm-ups that are too fast put you at risk of injuries. Walking or jogging gently away to avoid pesky vendors helps. Try grabbing a bicycle from street parking, and wheel around a little (running from the ever present police can really warm you up).
Steps are too advanced.
If you are new to step aerobics, an advanced set of stairs with complicated heights and depths can be dangerous because you can fall off the stairs. If it is the only set of stairs available, go somewhere else, or ask for a wheelchair to go up the ramp.
Incorrect pivot turns.
If stairs require twisting and turning moves while hopping, be sure to twist and turn as you hop so your foot is not left on the stair as you turn. . Not all of us can perform as the young girl contortionists in the Beijing Acrobat Troup.
"Blinding" reverse turns.
A reverse turn is when you turn on the stair with your back to it so you don't see where you step. This increases the risk of falling. However, this may be necessary at times to avoid pickpockets.
Too many stairs.
Doing stairs every day can cause overuse injuries in the knee joint. If having difficulty you could ask Bob and Helen to give you a lift up the stairs in the Emperor's Chair.
The foot, ankle, Achilles tendon, and knee joint are the most vulnerable in step aerobics. Chronic injuries are the most common, though a cute injury can also happen if you miss your step and sprain your ankle. And you really do look cute, hopping along on one foot while trying to keep up with the tour guide. Many injuries can be prevented if you know the causes.
