Step Class - BPM ??

[chars2boys]

Hi Cathe -
I'm going to be teaching a Step & Weights class and I wanted to know at what BPM you teach your step class?
Thanks!

Charlene

 

[Cathe Friedrich]

Hi Charlene! My BPM's vary from 128 to 135. The speed depends on one or all of these variables: 1) the fitness level and/or technical ability of the students 2) The type of class it is (advanced, all step, step circuit, etc.) 3) The type of choreography I plan on using.

Generally speaking:

I step slower with new to step participants. I step at a moderate pace for classes that involve more intricate choreography. I tend to teach at a faster pace for basic movements.

Most of my classes mix elements of basic, technical, and power all in one class and therefore I change the pitch on any given moment to accomodate the style (of course your sound system will have to have pitch control to do this).

 

[kathryn]

So what do you think of the various guidelines that advise not going over 126-128 bpm in stepping? That stepping over 128 bpm turns a "low impact"workout into a "high impact" workout and increases risks of injury and trauma to the body?

 

[Cathe Friedrich]

Hi Kathryn! I think that it is nice that there are guidelines available to us. I'm all for it! But I also know that guidlelines are exactly that....guidelines. They offer general assistance or direction but are not considered mandatory laws.

Did you know that those very same 128 BPM guidelines that you are referring to were once set at 122 BPM's? The point I'm making is that guidelines can change.

I take the standpoint that ALL exercise is risky. Not just step. I do not see guidelines stating how fast one can train/step on a BOSU (wow, not only is this surface unstable but it is 10 inches high ), or how fast a runner should run (wouldn't a higher speed increase the risk of injury or trauma to the body?), or how fast a hi/lo impact class can be (again, wouldn't a higher speed increase the risk of injury or trauma to the body?).

Bottom line: You have to know your audience...they are your guideline. If you can't see your audience (ie: DVD) then you have to lable your product accordingly (ie: advanced) and encourage your participant to view the workout before they do it so they can gauge the workout and decide for themselves whether to raise or lower their step height, add or eliminate propulsion, or simply do or not do the workout.

 

[lindadrobinson]

You got point, Cathe, you got point....

Stepping on a BOSU? WT#??? What about a rebounder? I am not hating on the rebounder, so don't blast me, but I had a friend that got the one from the infomercial and bounced RIGHT OFF THAT THING and broke her leg!!! No joke. It is only a mini trampoline, and not use correctly, like EVERYTHING ELSE, can be hazardous.

Stepping is optional. We have the opportunity to raise/lower, speed up/slow down the pace. Everyone that comes on this board and all the others know Cathe advertises for the ADVANCED workout person, period. We all know what she is about and know her workouts. We also dictate and mandate what WE as the advanced exerciser want and don't want.

Bottomline, if you don't like her step...step onto something else. If you do, stick with it. I have my "I feel like Cathe" today and other days, maybe I will go with Karen Voight.

It is all about listening to your body and answering accourdingly.

Not hating...just appreciating.....

Linda

"We may encounter many defeats but we must not be defeated."
Maya Angelou

 

[thejster]

Hi Cathe!

I appreciate your response stressing that 128 BPM is a guideline, not a law. If anyone doubts that guidelines change, think of HRT. It was standard treatment for years, but now suddenly it's bad for us.

The bottom line is that each of us is responsible for knowing our limits. For example, you recommend Low Max with the step at 8", but when I receive mine, I'll be starting at 4" until I learn the workout. Somehow I doubt you'll come after me!

I also appreciate that you label your workouts "advanced" - this got the message across that I might have to practice yours more than others.

Speaking of what works for our bodies, I have to give up Low Impact Step because it's become too easy. (Does that mean I'm no longer intermediate? These labels are so confusing...)

Have a great day!