One step beyond - step interval training

American Fitness, May-June, 1994 by Larry Mazzeo

You can reach your students' cardio-vascular and strength training needs in one class with step interval training (SIV). SIV utilizes the principles of work and recovery intervals, high- and low-impact aerobics, step aerobics and resistance training. Hand-held weights, rubber exercise bands and tubing help make step interval training classes new and exciting. This is cross has something for everyone. If you're looking for a change in your regimen, step interval training is a step in the right direction.

Research shows significant benefits to interval or cross training. The term interval refers to a change in levels of intensity. Cross refers to the exercise method or mode. This concept can be applied in several different ways. You might cycle one day, treadmill the next, attend an aerobics or step class the next. You can alternately train with free and Nautilus weights, heavy one day and light the next or work in alternating cycles oflight and heavy aerobic exercise. The possible combinations are endless and can be expanded to include anybody's well-rounded workout.

The same principles can be applied to the classroom. Step, high-or low-impact aerobics can be combined with resistance exercise using hand-held weights and exercise bands and tubing. The order of presentation can be changed, but the overall format must maintain the interval order of high- and low-intensity work. The amount of time spent per exercise can be varied from one to five or six minutes. By alternating various methods, you can set up an interval-cross training workout that not only physically, but mentally challenges your students.

Not a new fitness industry invention, interval or cross training has been around for many years. It wasn't until step aerobics arrived on the scene, however, that SIV hit it big. SIV is ideal for exercisers who want a little bit of everything in their workouts. They can work all the muscle groups as well as cardiovascularly train in a limited workout time. Instructors can use the step in several different ways. They can decline the board for abdominal work, change the vertical height for lunging and squatting and use it as an anchor with weights or tubes. Step aerobics can be combined with traditional aerobic dance, or the step can be used to create circuit stations for different strength exercises. Still other methods of interval training mix high-intensity with low-intensity choreography. SIV combines all of these methods into one class.

When stepping students use vertical or forward-backward movement, as well as lateral or side-to-side movement. There should be sufficient room among the steps so students do not stumble over or strike their steps during the aerobic dance interval. In the beginning, students may be conservative about movement patterns and ranges of motion, fearing they will bump their step. However, this fear declines as students develop their sense of kinesthetic awareness.

If you decide to conduct can SIV class, you must be sure to:

* Arrange steps properly.

* Store all resistance training equipment under or close to the steps.

* Have your music cued and ready so there is no "dead time" between intervals.

* Incorporate variety such as power stepping, high, low, high/low or funk if your knowledge base includes this.

* Alternate the use of weights, tubing or rubber bands for the conditioning segments.

* Keep within your allotec time for each segment.

* Wear a wrist watch with a second hand, or a stopwatch.

* Discourage students from scrambling for equipment once the class is underway. They should have it all ready when they assemble their step.

* Have eagle eyes for safety hazards.

The class begins with an active warm-up At this point, the first interval includes high-intensity exercise such as stepping, followed by low-intensity exercise. The lower-intensity exercise might be biceps curls with hand-held weights. The next interval is a traditional low-impact routine, followed by triceps work using tubing. The time frame for each individual exercise can vary. There is no rule regarding specific time limits for each exercise, as long as the general concept of longer workout intervals and shorter recovery intervals is met. Trunk stabilization and push-up exercise times should be determined by the instructor, taking into account the fitness level of the students. Three to seven minutes is usually sufficient.

Advantages of SIV

* Promotes a cross training effect.

* Provides a variety of exercise methods within a single class session.

* Reduces the risk of overuse injury utilizing ongoing variations in exercise method.

* Enhances kinesthetic awareness.

* Reduces the possiblity of burnout due to boredom.

(Note: This article is in no way implying this class is the best there is. Indeed, there are many varieties of step, high, low and combo classes taught by talented instructors.)

Hopefully, this article has left you inspired to promote cross training and SIV. I will always remember what my mentor said to me--"It is the wise instructor who knows variety is the spice of life." So what are you waiting for? Get spicy!