City of Ames, IA Healthy Living With Nancy Shaw, 7 Nov 2016

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From YouTube: Healthy Living | Step Classes

Description

STEP 101: This step class is geared for those who would like to
learn step aerobics. The step portion will consist of 35 minutes
followed by 25 minutes of strength training.

STEP INTERVAL: This high energy combo class integrates
fun step combinations with intervals of power moves and
strength training. An awesome workout with fun music and
energetic choreography!

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Am Nancy Shah with healthy living today, our guest is Jody Evers, hi Jodi. Thank you for joining us. Thanks for having me, Jody has been a group fitness instructor here at Ames parks and recreation for many years, but one of the best classes that she teaches is step, and we have a couple of different step classes on our group. Fitness schedule so tell us a little bit about the step. What are the benefits of taking a step class as opposed to other classes? Well,.

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First of all, it's so much fun to take a really.

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Fun, it's a lot of fun.

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You won't be looking at the clock, but it also can increase your muscular strength, muscular endurance, balance, coordination, cardiovascular, fitness. Yes, it's very cardio.

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It's all around a great workout.

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And we can change up the intensity of the step with the risers. Tell us a little bit about that. Absolutely.

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So I have some people that will step with just the bench just the platform on the floor. You can go with one riser underneath to risers, underneath, if you want to take it up, take your intensity a little higher and.

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It really does make a difference to go from one riser. It's too right.

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It doesn't mean how.

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It much that more that can challenge you is steph appropriate for all fitness levels or who should step.

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Can be appropriate for all fitness levels as long as you know that you can tailor it to meet your fitness goals and your fitness needs sometimes we'll jump on the step and off the step. Do you have to jump? No, absolutely not you don't have to jump, will do I always give options, option one option to something: that's a little more basic, a little easier and then something that maybe the girls that have been stepping with me for 15 years. Those veterans can just they know what I'm going to say.

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I say it: they do it yeah.

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And they do some crazy things that they can't.

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Do but then you can have a beginner right next.

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To them again, you can take it to where they want. So that's one of the benefits of Step, so we have to step classes on the group fitness class schedule. We have step and sculpt which.

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Is a half hour of step cardio and then a half hour of sculpt.

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And then step intervals, the other one, which is what you teach and tell us a little bit about step interval. So.

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Step interval, we will start with some combos and then we'll mix in intervals, cardio intervals, weight intervals, just something to kind of reach, a peak intensity and then bring it back down a little bit and that's.

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A great class yeah it you hit everything in that class. Absolutely so, would you like to go over a few of the moves that basic moves, that you would see in a step class and there maybe we can put together or you can put together and show me a combination that we would do in a class absolutely.

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Absolutely so one of the first moves that you're going to learn is a basic which is just up up down down. So you up just.

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Climbing stairs absolutely.

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Just do one more how about Annie corner to corner. So when step first came out, people did a lot of tapping up and tapping down. huh Step is evolved, so it's tap list now. So as long as you can walk right, left right, left, you're going to be able to get the step three knee repeater 3d.

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One more: how about a left basic! So now your left side, you literally yeah.

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Amazing, how that works right magic? What are some other basics movement patterns that you would see.

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So you can take this basic and just widen it out to a V step.

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You can add arms.

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One more as I do this I can feel, especially when you add the arm element to it. You can just feel your heart rate. Yes, breathing goes up. Heart rate goes up, yeah do.

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One more: how about an elf step, it's three alternating knees right off that skinny end of your bench, one more and.

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Then you don't, then you go.

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Back to your back on your right back to your.

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Right leg, yeah, so combinations in step classes. We do a lot of combination work. We do over the most part, so want to teach me a combination, and maybe I can stick to the basic version once I learn it and you can show us how fancy it can get absolutely so.

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We'll start how about we start with like three squats, just right here off the side: okay, so three to rock back 32 Kate corner to corner three knee repeater and a basic okay, that's jewelry! Squats three squads! Yes, doable and I'm, going much faster with you just because you've done step before kick corner to corner I would take a little longer to break it down three knees: right: basic, okay,.

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All right yeah- and we can't forget to mention that this class is done to amazing fun: music, yes, music, that.

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You hear on the radio right so.

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Easy long more fun.

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Alright, so if I do the basic version, can you show us some of the more complicated moves that a more intermediate person sure do on the step sure so.

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Three squat, okay, so three, two one kit corner to corner three me basic.

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Three squats kit corner to corner three knee.

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That's just fun watching you do that so really step anybody can do stuff. Anybody can do skinner, intermediate.

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Person and an advanced.

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Upper we also use the step in a lot of other classes, not just a step class yeah. It can be a great tool for power pump or just for getting those cardio intervals in for some of our other classes. So it.

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Really is italy.

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Multifunctional very.

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Versatile, it will try.

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In our group, fitness schedule yes well Jodi. Thank you so much for joining us and each of us about the step. Again. As we mentioned, we have a few step classes on our schedule and if you would like more information on our step classes or any of our classes here at Ames parks and recreation, you can contact me at 239. 53, 53 I am Nancy shell with healthy living and remember it's never too late to get fit.