11-06-18, 11:14 AM | |||
VF Supporter
Join Date: Mar 2002
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Quote:
ON YOUR OWN; Step Up (and Down) To Sharper Workouts Step Aerobics: The Next Step? Quote:
Searching for "step aerobics" and "METs" (which came to mind when I read "more energy") led to a news article that used, among other sources, something called the Compendium of Physical Activities Tracking Guide (link to PDF on the website of the University of South Carolina). The 2000 edition (page 1 of this document, under the heading "dancing") gives 8.5 METs for "aerobic, step, with 6 - 8 inch step" and 10.0 METs for "...10 - 12 inch step." To my slight annoyance, no cadence or speed is given--and I've read that step classes would vary in cadence. (Other "dancing" numbers include 6.5 METs for "aerobic, general," 5.0 for "aerobic, low impact," and 7.0 for "aerobic, high impact.") Roughly comparable activities for 8.5 METs include "moderate" bicycling (12-13.9 mph), running at 5-5.2 mph, walking at 5.0 mph, "slow" crawl swimming (50 yards/minute), and "vigorous" stationary rowing (150 watts). Roughly comparable activities for 10.0 METs include "fast" bicycling (14-15.9 mph), running at 6 mph, "fast" crawl swimming (75 yards/minute), and "vigorous" stationary bicycling (200 watts). At least to me, these comparisons aren't unimpressive. Of course, the usual cautions apply--for example, don't assume that a certain level of ability in one activity will simply transfer to a similar level for another activity. I'll write later about my limited recent experimenting with steady-state bench stepping (up, up, down, down ), which I haven't done before (I've done intervals). I can compare my subjective thoughts with some of the other activities just mentioned.
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"It doesn't happen all at once," said the Skin Horse. "You become. It takes a long time. That's why it doesn't happen often to people who break easily, or have sharp edges, or who have to be carefully kept. Generally, by the time you are Real, most of your hair has been loved off, and your eyes drop out and you get loose in the joints and very shabby. But these things don't matter at all, because once you are Real you can't be ugly, except to people who don't understand." The Velveteen Rabbit Last edited by hch; 11-06-18 at 11:24 AM. Reason: expanded note about lack of cadence mention in METs table |
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11-06-18, 11:58 AM | |
VF Supporter
Join Date: Mar 2002
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A little extra reading time led to this news article from December 1992, which has additional detail.
The Ups (and Downs) of STEP AEROBICS (From reading the article, I think that "downs" is just wordplay about stepping up and down: I see safety tips, but I don't see a mention of any particular disadvantage of step aerobics. The safety tips here, from an article nearly 26 years old, may or may not reflect current thinking--check before you begin a new activity.) This article discusses a study commissioned by Reebok and conducted by the Francises and others. The activities compared here were walking at 3 mph on a treadmill, running at 7 mph on a treadmill, and a "step exercise routine" at 120 beats per minute on a 10-inch platform. They were measured at an average of respectively 3.9, 11.5, and 12.2 METs. (The closest matches in the Compendium of Physical Activities Tracking Guide are 3.3 METs for walking at the same speed on a "firm surface," 11.5 METs for running at the same speed on an unspecified surface, and 10.0 METs for step aerobics on a 10- to 12-inch step at an unspecified cadence. I don't have enough information to say anything specific about why the numbers differ the most for stepping.) Notice that 10 inches is a higher step than others use; my impression, which may be wrong, is that most VFers who've recently mentioned step height (though this sample maybe isn't very large) don't use 10 inches or higher for an entire workout. I wonder how much generally using a lower step height influences the comparison to running.
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"It doesn't happen all at once," said the Skin Horse. "You become. It takes a long time. That's why it doesn't happen often to people who break easily, or have sharp edges, or who have to be carefully kept. Generally, by the time you are Real, most of your hair has been loved off, and your eyes drop out and you get loose in the joints and very shabby. But these things don't matter at all, because once you are Real you can't be ugly, except to people who don't understand." The Velveteen Rabbit |
11-06-18, 01:18 PM | |
VF Supporter
Join Date: Oct 2006
Location: West coast of Canada, eh. ;)
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I love step, but only do it occasionally and on a low step due to knee issues. I also believe that step, like with any choreographed workout, makes you think & concentrate so it’s good for the brain.
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*~*Pam*~* Certified Level 4 Essentrics Instructor - March 2021 Hatha YTT - 2011 Your body keeps an accurate journal regardless of what you write down..... "Take care of your body. It's the only place you have to live." Jim Rohn "It’s not what we do once in a while that shapes our lives, but what we do consistently.” - Tony Robbins Check out my Instagram account, @fitness.ficti0n.inspirati0n |
11-07-18, 12:42 AM | |
VF Supporter
Join Date: Nov 2001
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I've been meaning to try stepping (only having attempted it 3-5 times in the 18 years I've been a vidiot!) and just never gotten around to it because time is short and stepping is a lot noisier than working out barefoot (my preferred mode for kettlebells and low impact floor aerobics, and always the case for weights at home but not permitted at the office gym). And as proof of what a vidiot I am, I have 5 step routines on DVD sitting on my shelf in the hope that I will get inspired to actually give it a real shot!
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11-07-18, 07:39 AM | |
Join Date: Nov 2001
Location: MI
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I may have to put step in once a week. I liked it when I did it then the choreography got so complex I got frustrated.
I like the straight forward step - Gin's simply step, Gin interval step one (though I don't do the high impact stuff); Kathy Smith had a couple nice ones, I liked her Power step. time to pull them out and see if my knee can handle it. |
11-07-18, 12:52 PM | |
Join Date: Dec 2015
Location: Wisconsin
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This article is about 15 years too late. I still love step. It killed my Achilles tendons a few years back, but that was because I did step all the time. I have since lowered to one set of risers and only do step once in awhile. I enjoy it more now, mainly is because I am pain free, vs. sore tendons. Some step routines feel like brand new workouts, because it's been so long. I am still able to recall the choreography after one time through, though.
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Tags |
met level, step, step aerobics, stepping |
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