Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step. Step aerobics classes are offered at many gyms and fitness centers which have a group exercise program.

Step aerobics was innovated by Gin Miller around 1989. After a knee injury, Gin consulted with an orthopedic doctor, who recommended she strengthen the muscles supporting the knee by stepping up and down on a milk crate and from this she developed the step regimen.

Step aerobics can also be involved in dancing games, such as Dance Dance Revolution or In the Groove.

Often moves are referred to as Reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms.

The "basic" step involves stepping one foot first on the step then the other on top of the platform then stepping the first foot back on the floor with the second following. A "right basic" would involve stepping right foot up, then the left, then returning to the floor alternating right then left.

Many instructors of step will switch immediately between different moves, for example between a right basic and a left basic without any intervening moves, forcing people to "tap" their foot instead of shifting weight. However, one form of step is called tap-free or smooth step in which feet always alternate without the ambiguous "taps" that can make learning step difficult for beginners. This requires a bit of foresight and planning by the instructor in order to insert a transitional or switching move that maintains the natural alternating weight shift akin to walking. For example, from a series of right basics one may insert a "knee up" (which involves stepping up and lifting the knee and returning the lifted leg to the ground, thereby switching feet) and then continuing to a left basic. However, this requires planning and the extra beats required for the transitional move.

Common Moves include:

Many instructors will prepare a set of moves that will be executed together to form the choreography of the class. Usually, the choreography will be timed to 32 beats in a set, ideally switching legs so that the set can be repeated in a mirrored fashion. A set may consist of many different moves and the different moves may have different durations. For example, a basic step as described above takes 4 beats (for the 4 steps the person takes). Similarly, the "knee up" move also takes 4 beats. Another common move, the repeater knee, is an 8-beat move.

Classes vary in the level of choreography. Basic level classes will tend to have a series of relatively basic moves strung together into a sequence. More advanced classes incorporate dance elements such as turns, mambos, and stomps. These elements are put together into 2-3 routines in each class. One learns the routines during the class and then all are performed at the end of the class. Regardless, of the complexity of the choreography, most instructors offer various options for different levels of intensity/dance ability while teaching the routines.

Step aerobics helps burn calories and fat. It also helps to reduce stress, promote restful sleep, strengthen muscles and gives the body a more streamline appearance. The number of calories burned depends on the speed of movements, step height, and length of exercise. Exercise sessions can create social connections with others and step as well as low-impact aerobics is suitable for all ages, low cost, and has no restrictions on place.

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MORROW The Clayton State University Department of Recreation and Wellness plans to host Aerobics and Fitness Association of Americas APEX Weekend in February.

AFAA boasts having issued more than 300,000 certifications to fitness professionals from 73 countries worldwide since 1983.

The association is credentialed by the Accrediting Commission of the Distance Education and Training Council, recognized nationally by the U.S. Department of Education. It is also recognized by the Council for Higher Education Accreditation.

This is Clayton States second straight year hosting the AFAA event set for Feb 21-23.

We are thrilled to welcome AFAA back to Clayton State in 2014, said Lisa Williamson, assistant director of Recreation and Wellness. Hosting fitness certifications on campus assists in promoting Clayton State University to the local community and provides on-campus opportunities for our students to become certified fitness professionals.

The AFAA certifications and workshops will include Personal Fitness Trainer Certification Feb. 21-23, Group Exercise: the Practical Way Workshop Feb. 21, Primary Group Exercise Certification Feb. 22, Kickboxing Instructor Certification Feb. 22, and Practical Pilates Workshop Feb. 23.

All certifications and workshops will be hosted in the Clayton State Student Activities Center Fitness Center, 2000 Clayton State Blvd. in Morrow. Registration is available on AFAAs website at http://www.afaa.com by searching the Atlanta area.

For links to certification registrations, visit http://www.clayton.edu/recwell/Fitness-Center/Group-Exercise.

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Clayton State to host AFAA’s APEX Weekend in February

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IT'S CHANGE TIME! JOHN CENA LAUNCHES 10 WEEKS BODYCHANGE

World Renowned Pro-Wrestling Champion Becomes Your Personal Coach To Help You Lose Weight, Get Fit, and Look Sexy.

NEW YORK, NY January 2, 2013: Today, WWE Superstar, John Cena, unveils a groundbreaking weight loss program for the U.S. with which users have already lost a total of over 4.2 million pounds around the world. Built on the three key pillars of NUTRITION, EXCERCISE and, most importantly, MOTIVATION, 10 Weeks BodyChange is a simple, effective, and natural way to shed the extra pounds and kick start a healthier lifestyle in the new year.

In this innovative 10-week program, Cena takes a personal approach, showing up at each "BodyChanger's" house several times a week via online videos. Not only will the wrestling legend and fitness buff lead and teach users through preparing healthy recipe options, but he will also guide them step-by-step through each workout, providing the ultimate motivation day after day.

"After my father was diagnosed with multiple health issues due to being overweight, I was motivated to create an easy and effective regimen that would help him lose weight without compromising his lifestyle completely," says Cena. "That's when I discovered a program in Europe that has already helped thousands of people lose weight in a fast and healthy way. I brought this proven formula to the U.S. and combined it with my experience as a professional athlete and knowledge from my degree in Movement Studies Exercise Science. The result was the 10 Weeks BodyChange program. It helped my dad lose 46 pounds, and now I am excited to share it with other people who want to lose weight and lead a healthy lifestyle. It's Change Time!"

Subscribing to the nutrition plan is the cornerstone to 10 Weeks BodyChange. According to Cena, it is crucial to losing weight, but that doesn't mean starving yourself and counting calories every day. As part of the program, Cena will share the proprietary nutrition plan he developed along with advice from expert nutritionists which users will follow for 6 days a week to help them lose weight. And for one day a week, all "BodyChangers" are encouraged to indulge in a "Load Day" and eat and drink whatever they like to help prevent any cravings.

10 Weeks BodyChange is NOT about lifting lots of weights or spending hours in the gym. The workout sessions are twice a week for 20 minutes each. Led by Cena as their personal coach, each is an efficient, full-body workout that focuses on weight loss. Appropriate for all fitness levels, the moves start low-impact and then become progressively more challenging through the 10 weeks to really drive results.

Staying motivated is often the biggest challenge in successfully losing weight. The unique advantage of 10 Weeks BodyChange, is that users receives the content in their email on a weekly basis so that it is easy to stay motivated and engaged. Unlike with a DVD program, users do not get lost with vast amounts of content but wait in anticipation for each week's new content. And with Cena as their personal coach every step of the way, the users have a very intimate and motivating experience. He actually participates in every cooking and workout video, so the user is never doing it alone. Each member also has access to BodyChange's SuccessTool, where progress can be tracked throughout the 10 weeks.

10 Weeks BodyChange has already launched in Germany, Austria, Switzerland, Poland and Brazil. To learn more about the program, members can sign up for free at http://www.changetime.com. A complete personalized platform for 10 weeks costs $99 and arrives instantly through individuals' online accounts.

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