Forty Weeks of Fitness | With Chelsea
- Right basic/Left basic
- Right tap/Left tap
- Right V-step/Left V-step
Using these five basic movements, you will begin to get a feel for the flow of a Step class. Take your time and remember that you can always return to doing the right and left basic steps while watching the class. The most important reason for being in the class is to keep your body moving. Once you have mastered the basics, try adding a few hand motions or turns.
If You Were Active for At Least Three Months Prior to Becoming Pregnant...
Just as a reminder, your body is changing every day. But you still look great! Maintain that healthy glow and positive energy by continuing to enjoy your favorite Step class. Here are several modifications that you should consider during every class throughout your pregnancy:
- Step height. Are you used to using two sets of risers? Prevent possible falls or tripping by lowering your Step height. Take it down to one set of risers or to simply use the platform.
- Arm movements. Any time your arms are extended at full length and pumping up above your head, your heart must work harder to pump blood to your extremities. This pumping action increases your heart rate. When you feel the need to decrease your heart rate, there are two options for modifying arm movements: decrease the lever length (keep all movements below your heart) or remove the upper body movements altogether.
- Propulsion movements (jumps). Propulsion movements are frequently added to increase the heart rate, and thus, the workout's intensity. Not only is your heart already being forced to work harder for the two of you, but your pelvic muscles may not appreciate the increased strain from supporting the extra weight during jumping motions. Always listen to your body and don't hesitate to leave out the jumps.
If You Have Always Been Active...
If you are very comfortable making modifications when needed, consider lowering your Step height to ease pressure on your knees and lower back. This will also help you keep your heart rate in an appropriate range. Keep your bottle of water nearby and step to your heart's desire.
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