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Tempo CONTROL

American Fitness, Sept, 2000 by Amanda Vogel

Increasing music speed can be tempting for group exercise instructors. Faster tempo serves as a remedy for waning class energy. It comes to the rescue when those front row, die-hard step participants are demanding increased intensity. It is also addictive. Once you get used to moving to an accelerated beat, a tape's original speed seems remarkably slow. Accelerated music speed may impact class dynamics in a positive way, but what about its impact on the body?

Research led by Michele Scharff Olson, Ph.D., FACSM, Associate Professor of Exercise Science at Auburn University in Montgomery, Alabama, shows that faster music yields higher vertical impact forces during step aerobics. Vertical impact force is the stress placed on the body as a result of contacting the ground during movement.

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Impact forces are relatively low (about 1.5 times the body weight) during activities such as walking or stepping no faster than 128 beats per minute (bpm). Many participants choose step because of its reputation as a low-impact exercise. However, Olson warns that speeding up a tape's beats per minute not only increases impact stress, it can force participants to work at training levels beyond the ACSM guidelines for intensity. "At about 130 [bpm], impact force [becomes] equivalent to high-impact aerobic dance," explains Olson.

In addition, Olson and her colleagues discovered that subjects who stepped at music over 128 bpm showed high levels of lactic acid in the blood and demonstrated improper form and foot placement on the step. Study results also indicated that moderately fit subjects with 2 months of step training exceeded ACSM recommendations for target heart rate zone (55 percent/65 percent to 90 percent of HRmax) when stepping at faster speeds. "The cardiovascular intensity of step is more than ample at 120 to 128 beats per minute," says Olson. "Going faster is not necessary."

STEP Reebok[R] guidelines for safe and effective stepping reflect Olson's position. According to Julie McNeney, former Reebok Master Trainer, 1999 IDEA Program Director of the Year and Vice President of Marketing at The Fitness Group in Vancouver, British Columbia, Reebok recommends 118 bpm to 122 bpm for novice (first-time) steppers, 124 bpm for beginners and 126 bpm for regular step participants.

Maureen Hagan, B.S., CPFT, Director of Fitness for GoodLife Fitness Clubs in London, Ontario, and 1998 IDEA Program Director of the Year, says excessive step music speeds can result in a number of injuries, including patellofemoral pain syndrome, Achilles tendinitis or tearing and low back pain. Ultimately, step instructors are responsible for helping to ensure that participants avoid injuries brought on or exacerbated by fast music. Hagan advises instructors to share information about the risks of injury and the benefits of proper stepping technique. "Instructors can take a more proactive approach to injury prevention by educating participants about slowing down and maximizing muscle recruitment," she says.

If you teach high-speed step classes, take note of how many participants are actually maintaining proper form and strong posture. To increase intensity without increasing tempo, encourage students to safely raise step height or perform "power" moves rather than bouncing on the balls of their feet. Admittedly, initiating slower stepping can be a challenge. Try gradually decreasing the tempo to a normal speed over time. If some steppers complain about slower music, cue them to focus on developing strength and precision. Remind participants that emphasizing full range of motion is a lot harder than flailing around the step. "Teachers should stress the importance of performing the movements correctly," says Olson. "Faster does not mean fitter!"

Amanda Vogel, M.A., is a fitness professional, freelance writer, master presenter and program director based in Vancouver, British Columbia. She can be reached at aeve@mail.com or http://mypage.direct.ca/v/vogestes/.

Tempo CONTROL

American Fitness, Sept, 2000 by Amanda Vogel

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