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Step Class

Step Class

Step Class

Step Class

Step Class

About Me

Stuart Evans

25 years ago I started teaching aerobics, step aerobics and trampoline classes in Wales, my home town and local area, but being young I wanted to travel and decided to work overseas. Having recently returned to the UK and working for Monarch Airlines, their recent demise left me redundant and in need of some inspiration.

During my travels, I really enjoyed the food and drink and really made the most of it. Without realising it, I had gained a few pounds (ahem, 4 stone in fact) and didn't even recognize myself when shown a photograph due to the weight gain. I then decided it was time to get exercise back into my routine (as there was no way I was giving up the things I loved) but in order to lose the weight and keep it off, I needed to add fitness to my regime.

Now 3 stone lighter (with a difficult, and refusing to budge, stone still to go) and unemployed I have decided to return to my youth and start up something I loved.

Step was in its prime in the 90s and has been forgotten in many areas of the country due to other types of fitness being introduced. It is something I loved, and still do, but found it difficult to find classes to attend and everyone I spoke to loved Step but had nowhere to do it (or found the classes prohibitively expensive).

So I have invested, retrained, qualified and now I'm ready to bring back Step Aerobic classes to South London. Starting in Croydon and Bromley initially, I will be looking for further opportunities in surrounding areas soon.

I hope that these classes will bring people of all ages and backgrounds together; you may even form new friendships and I look forward to meeting you soon.

Stuart x

How It Works

Step aerobics is a classic cardio workout. It has lasted for decades for a simple reason: It delivers results.
The "step" is a 4-inch to 12-inch raised platform. You step up, around, and down from the platform in different patterns to boost your heart rate and breathing, and strengthen your muscles. Step aerobics moves range from simple to advanced. The most basic is a step-up, step-down. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backwards. Your class will start with a warm-up, followed by choreographed routines on the step, and a cooldown at the end.

Intensity Level

The intensity level depends on how high you make the step and what kinds of movements you do on it. For the lowest intensity, the step is flat on the floor. To make it more intense, we add risers that raise the step's height. Use your arms, too. The more you raise your arms overhead, the harder you'll work.

Areas It Targets

Core: Your core muscles stabilize you as you're stepping. You'll also burn fat and get stronger abs.
Arms: Your lower body is the star of step aerobics, but you may also use your arms and do strength- training exercises with weights specifically for your arms.
Legs: Stepping up and down works your calves, quadriceps, and hamstrings.
Glutes: All those step-ups strengthen and tone your buttocks.
Back: You'll use the muscles in your lower back with each step.

Type of Exercise

Flexibility: The fluid motions of stepping will improve your flexibility.
Aerobic: Your heart will pump harder. You'll sweat as you burn calories.
Strength: Stepping up and down works the muscles in your calves, legs, and buttocks.
Low-Impact: You usually keep one foot on the bench or ground, so step aerobics can be a low-impact program.
Good for beginners? Start with basic steps and work your way up to more difficult movements.
Step aerobics is a great way to get your cardio. To get a complete workout, you should add some strength-building exercises to your routine a couple of times a week, especially for your upper body. If you like low-tech workouts, and like freedom in your own space, then you will like step aerobics. Because you can easily change the height of the step to fit different fitness levels, step can be a good choice no matter what shape you are in. Think music, dance moves, and stomps.

Is It Good for Me If I Have a Health Condition?

If you have high blood pressure, high cholesterol, or diabetes, your doctor has likely told you to get up and get moving. Step aerobics is a great way to do this.
If you get into a routine of doing it on most days of the week for at least a half hour at a time, it can help you drop weight and lower your bad (LDL) cholesterol as well as your blood pressure. Lowering these helps prevent heart disease. It can raise your good cholesterol (HDL), too.
If you already have heart disease, check with your doctor first, so you know what activities are OK for you.
If you have prediabetes, aerobic exercise is a proven way to help keep it from becoming diabetes. Step aerobics can also help manage existing diabetes, along with good nutrition and any medication that you are on. Follow your doctor's diabetes treatment plan for exercise.
If you have arthritis, step aerobics can be a good weight-bearing exercise for you, since you can adjust the step's height and the intensity of your workout.
If you have hip, foot, ankle, or knee pain, step might not be for you. Ask your doctor or physical therapist about other activities you could do instead. For instance, swimming takes the weight off your joints while you exercise.
Pregnant? If you have been doing step aerobics before your pregnancy, you can usually continue as long as your pregnancy is going well. Confirm that with your doctor. To keep you and your baby healthy, take these precautions: Lower the step as your belly grows and your center of gravity changes, drink water, and don't overheat.
Check with your doctor before starting a new exercise program, especially if you haven't been active in a while.

Frequently Asked Questions

Do I need to book?

Yes. As we provide specialist classes that you can't get elsewhere under one roof, classes are extremely popular and we ask that you book your spaces and pay upfront online.

Do classes run all year round?

Yes! All of our classes are on every week of the year, although we do shut briefly over the Christmas and New Year period. We will also send out an email via the newsletter with any class closures and they will not be available to book online.

Please note that extremely bad weather can possibly lead to the class being closed, plus illness and injury can sometimes happen to instructors. We will do our very best to secure a high-quality cover instructor for any classes affected, but occasionally this can be difficult to do especially at the last minute. If a class has to be cancelled for any reason, we shall notify you immediately, rebook your class or credit your account and extend our apologies.

What happens at my first class?

The instructor will introduce themselves and you will be shown around the venue. Please take this opportunity to ask any questions you may have.

When you register with us (either online or in person at your first class you will be asked to fill out a physical readiness questionnaire and liability waiver. This is for us to be aware of any health issues or injuries that may affect you during class and for your safety. We also advise that if your health changes, you must inform us and complete a further readiness questioonnaire. The questionnaires are confidential and only for our knowledge and information.

Please make sure to arrive at least 10-15 minutes early before your first class for us to run through everything with you.

What do I need to wear?

Loose, non-restrictive clothing is a must. Wear something that you would normally in the gym e.g. t-shirt/vest and leggings or jogging bottoms. Jeans and skirts are unsuitable. It is also advised that ladies wear a good sports bra for comfort as the moves in class can be very vigorous.

Good trainers are essential as all fitness classes require cushioning, absorption of impact and support for your feet and joints. If you are wearing unsuitable footwear, you will be politely asked to not participate in the class for your own safety.

Unsuitable footwear:

- Plimsoles
- Converse trainers
- Ballet Pumps
- Ugg boots
- Flip-flops
- Barefoot

Trust us, we've seen it all!! This advice is so that you can get the most out of the class, and participate safely without injury.

What else do I need to bring?

1. WATER! Please bring plenty in a large bottle as it is important to stay hydrated.
2. A towel. We get very sweaty.
3. Warm clothing for after class.
4. We provide equipment for all classes apart from floor work where you may wish to bring an exercise mat or use your towel.
5. Loads of energy ready for a fun-filled class!

Can I bring kids to the class?

We know childcare can sometimes be difficult, and we don't want it to be a barrier to your fitness. Therefore babies in buggies and children who can keep occupied with a book or game to the side of the class are more than welcome. Children's safety and behaviour remain the parent's responsibility throughout the class and they must not disrupt the class for other members or behave in a way that is unsafe or detrimental to themselves, staff or other members otherwise they may not be permitted to continue attending in future.

When should I not participate in classes?

Usually most people can participate in our group exercise classes with no problems, but there are some circumstances where participation is not advised:

1. Injury

Please advise us of any injuries you may have. Sometimes you may be able to continue with classes, but it is important for the instructor to be aware of anything so they can give you the correct support and attention. We may also be able to show you adaptations or alternatives to accommodate your abilities. This is on an individual basis however, so please also seek medical advice before class if you are unsure.

2. Illness

Some people prefer to exercise if they've been feeling under the weather, but if you are feeling nauseous, dizzy, feverish, have a severe headache etc. please put your feet up and get better!
If you have any diagnosed medical conditions including (but not limited to) asthma, epilepsy, diabetes, high blood pressure, angina, it is vital that you first check with your doctor that it is safe for you to participate in class, and then please tell the instructor of any conditions. If you have to carry an asthma inhaler, insulin, epi-pens, GTN spray etc. you must bring them to class and be able to administer them yourself.

3. Age

At present, only those aged 16 or over can participate in classes. Children under the age of 16 are unable to participate due to growth changes in their bodies.

4. Pregnancy

Exercise is not prohibited in pregnancy provided that you are fit and well, and you have a low-risk pregnancy. We advise that if you are pregnant and are already a regular member and have good fitness levels, then you must at first stop classes until you have had your initial scans and appointments. Find out from your doctor or midwife if it safe for you as an individual to continue with our classes, and please get this in writing. Once the go-ahead has been given, you may return to classes until your doctor advises otherwise. We will show you lower-impact alternatives, but exercise in low-risk pregnancy is beneficial to both mother and baby.
If you are pregnant and have not attended classes before, then we advise that you do NOT start a new fitness regime during pregnancy if you are not already fit and active. Put your feet up until after the baby is born!
All mums must not resume classes until at the very least 6 weeks after delivery, or longer if you had a caesarian section or if your doctor/midwife advises. We will not accept anyone in our classes who has given birth in less than 6 weeks.

I'm very overweight and/or very unfit. Are the classes suitable for me?

Absolutely! We have members of all ages, shapes, sizes, and fitness levels so nobody should ever stand out in our classes. Our classes are designed to get you moving, losing weight, and getting fit whilst having fun. You do not need to be super-fit or skinny to start, but if you are feeling nervous then please have a chat with us about your concerns before you start.

We encourage you to put in as much effort as possible into the class, attend regularly, and alongside a healthy diet you will start to see some fantastic results. If you do need to start off a bit slower than everyone else, that is fine. You can start at your own pace and take regular short breaks for water with no pressure at all.