The step

The principle

On average, a step course lasts from 30 to 45 minutes, depending on the level. It is generally practiced in the hall, in small groups, with a background of rhythmic music. Each participant places himself in front of a small individual step called step whose non-slip surface is of adjustable height, and allows you to vary the intensity of the exercises. The course consists of learning and creating a choreography by connecting steps on the step (go up / go down, in front / behind / on the sides) or around it (mambo, half turn ...). From the simplest step ("basic step") to the most complicated ones ("double step touch"), it is thus possible to build a myriad of combinations and choreographies. Although most of the effort is concentrated on the legs, the arms must never remain still: throughout the lesson, depending on the choreography, the arms are first crossed, then in the air, then along the body ...

The advantages

Physical but also artistic, the step thrills us because:

- It involves a consistent energy consumption. This activity, in fact, simultaneously stresses the muscles and the cardiovascular system, often at a high intensity. Result: a lot of calories are burned (up to 400/500 calories per hour).

- Strengthens muscle mass. The legs work a lot going up the step, while the arms contribute to the movements. It works with all the muscles of the body, in a harmonious way.

- Improves coordination, and therefore bearing. The choreographies accustom us to synchronize the movements of the legs and arms, in time with the music. You can't go wrong, you have to go in time!

- Strengthens stamina. The cardiovascular system is stressed for a long time and intensely. It is excellent for improving breathing and overall physical condition.

- Allows you to play sports in a playful way. Accompanied by the music, encouraged by the team spirit, concentrate on the choreography, you move without thinking!

The drawbacks

Intensive and sometimes particularly heavy, especially in the changes of pace, this activity can put a strain on the heart, especially if at first you are sedentary or not used to this type of effort. on the step they put stress on the joints and tendons of the lower limbs Like all endurance sports practiced indoors, without making real movements and in poorly ventilated rooms, the step exposes the body to overheating.

The rules to follow

Here are the precautions to avoid any type of accident:

- Fix the step correctly. Put it in front of you, respect the right distance from the others, and check that the surface is well inserted on the base. Adjust the step height according to your level.

- Wear suitable shoes. Which rise a little on the ankles, to protect them during the numerous changes of direction. Choose a pair that can cushion the jumps, climbs and descents from the step.

- Drink. To avoid overheating, drink 2-3 sips of water every 10-15 minutes and don't hesitate to get your shirt wet.

- Pay attention to your movements. Raise your feet high enough not to trip over the step and rest the entire sole on the base, avoiding the edges.

- Perform complementary activities, sports that are less aggressive for the back and joints, such as swimming and aqua gym.

- Respect your level. Be cautious in order to respect your limbs, but also your heart, respect a progression and listen to the advice of your teacher.