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Legendary legs: combining step and slide is the ultimate cardio leg workout

American Fitness, Nov-Dec, 1994 by Linda McHugh

Step and slide are two popular training methods which can be combined into one workout that utilizes all the major muscles of the hips and legs. A step and slide class provides the ultimate vertical and lateral training.

There are some key considerations in developing a successful class format. One option is the interval format, going back and forth between the step and the slide a number of times throughout the class. This format requires each participant have enough space for both a step and a slide, and participants be proficient at both movements. Class members must switch gears quickly between vertical and lateral training. Therefore, the interval format requires a highly skilled participant.

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The step and slide cardio leg workout offers the instructor a lot of flexibility in designing a class. The instructor has the choice to highlight either the lateral or vertical training or keep the training equal. The instructor may teach with the goal of having the heart rates resemble a bell shaped curve. This is a "single peak" class in which the heart rate starts low in the warm-up, then climbs into the appropriate aerobic training zone while stepping and sliding, and finally comes down at the end of the class. Or, an instructor may teach a "multi peak" class in which the goal is to push the anaerobic threshold a number of times throughout the duration of the class. Slide segments offer the opportunity to drive heart rates toward that anaerobic threshold, while the step segments can keep heart rates in the training zone.

The interval step and slide format offers the instructor a number of choreography options. Step patterns utilize mostly vertical movements. Slide patterns may begin with a lateral movement, but then combine with vertical cross-country moves in slide sequence. The instructor might string all the step or slide segments together at the end of class, or leave each block of choreography behind after switching to the other piece of equipment. There are lots of choices.

When teaching a step and slide class, continual safety and alignment cues should be given when switching between the two training methods. Participants tend to push themselves harder during the individual segments knowing they will be going to the other training method shortly. For example, while on the step, the participant may push the quadriceps to fatigue knowing this muscle group will get a chance to rest when the abductors and adductors take over on the slide and vice versa.

Combining the step and the slide successfully increases the numbers in low attendance time slots. Why? Because the class offers an exciting format! There is no time for daydreaming while going back and forth between vertical and lateral training. The class appeals to those who like to cross train and need a cardiovascular exercise which focuses on the major muscles of the lower body. That's why this class is the ultimate cardio leg workout.

Linda McHugh is an AFAA provider who released her fourth video, "Step and Slide: The Cardio Leg Workout." She will also be a featured instructor in Jane Fonda's soon-to-be-released step workout video.

Legendary legs: combining step and slide is the ultimate cardio leg workout

American Fitness, Nov-Dec, 1994 by Linda McHugh

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