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Chelsea at Crunch Gym

Forty Weeks of Fitness with Chelsea

Forty Weeks of Fitness | With Chelsea

step workout

Step Workout

Participating in a group exercise class can be fun, motivating, and a great way to connect with other members at the gym. Having some friendly faces that you look forward to seeing (and that will hold you accountable) provides a strong incentive for maintaining consistency. The Step has been a popular group exercise since its invention in the late eighties. While Step classes were originally designed for knee strengthening and rehabilitation, the recent introduction of faster music tempos and complex movements has increased the chance of injury. Proceed with caution and seek out instructors that encourage you to perform at your own level. The intensity of the workout is determined by the Step height, music tempo, upper body movement, and propulsions (jumps). Keep it simple when joining a new class by taking the time to learn the footwork first. Upper body movement can always be added later to increase the intensity. Place water near your Step and have fun groovin' to the music.

Baseline Rules

  • Speak to your doctor about your desire to stay active during your pregnancy and listen to his/her advice and recommendations.

  • Wear appropriate shoes and clothing (layers work great to avoid overheating).

  • Monitor your breathing rate and adjust your intensity accordingly.

  • Stop exercising immediately if you feel dizzy, faint or experience heart palpitations.

  • Stretch! Areas to focus on include your quadriceps and calf muscles.

If You Were Inactive Before Pregnancy...

You may have thought that you were finished learning new languages when you left school, but your vocabulary is about to grow. It takes a few classes to feel comfortable using your new language but your body will soon respond to the instructor's cues. Be patient with your mind and body while they learn to coordinate. Inquire at the front desk about an introductory Step class. If your club does not provide a basic Step format, speak with the instructor before class to let him or her know that you are pregnant and wish to try the class for the first time. For learning purposes use a Step mat or platform only, there is no need to add risers until you are comfortable with the Step language. Have the instructor teach you the following movements and any other moves he or she feels you should know for your first class:

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