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Want to lose pounds and tone up? Summer is finally here, and for many, the beach is calling, the sun is shining and everyone will be showing off more flesh that any other time of year. If you've left it to the last moment to get in shape, do not fear, we've found the perfect solution! With Jane Fonda's Step Aerobics & Abdominal Workout, you'll lose weight and tone up for summer. You'll see and feel results within the first week, stay with it and you'll be amazed with what you can accomplish! This is the ultimate guide to using this workout for maximum results. We cover the program, diet, Jane answers your questions, the art of abdominals crunches, safety and much more. There is a reason this program is so popular, it works!
Best of luck, and please do send us your results - the best one will get a copy of the Step & Ab Workout on VCD, playable on your DVD player (stepworkout_results@jane-fonda.net). |
  Jane Fonda's Step Aerobics & Abdominal Workout was developed as a sequel to her Lower Body Solution, because so many users asked for a more intensive bench step workout. It provides 45 minutes of bench stepping aerobics. Like Jane's other videos, Step & Abs allows you to tailor your workout to your current level of fitness and it's designed to keep up with you as your fitness improves.
A 10 minute abdominal workout using the bench step for added support and balance was created to firm, tone and strengthen the muscles in the stomach area - a frequent "problem area" for many people. It's Jane's chance to work "one-on-one" with you to tone and sculpt the abdominal area. The "ab" section can be completed separately or as part of the bench step program.
Three of Jane's top instructors - whom you're sure to recognize from previous Jane Fonda workout videos - will guide you through a great bench step routine. Mark Brunetz, Jeanne Ernst and Laurel Sparks will show you how to customize the program to get the maximum workout for your level of fitness.
Your persistence will reward you. Enjoy! |
Exercise and healthy living will make a significant different in the quality of your life. The rewards of a commitment to a regular exercise program can include:
Improved Circulation
Increased Heart Efficiency
Stronger Muscles
Improved Ability to Deal Stress
Increased Energy
Enhanced Self Image
Despite these benefits it's often difficult to maintain an exercise program long enough to realize the rewards and see the results. You've taken the first step just by deciding on the Step Aerobics & Abdominal Workout! Take the second step by deciding to take control of your own health, fitness, and well-being by making exercise a routine part of your life. Remember that starting an exercise routine is probably more difficult than staying with in once you've made it a habit. |
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Aerobics Burns Calories
Step Aerobics is more than a fad exercise. The addition of a bench step and graduated extensions not only creates variety and choreographic possibilities, it can significantly increase the aerobic effectiveness, muscle toning and number of calories burned during your workout!
High Intensity, Low Impact Exercise
Step aerobics increases intensity without increasing impact by adjusting the height of the bench step without changing the speed (tempo) of the exercise or significantly increasing the force of the foot's impact
on the bench step. The major advantage of this high intensity-low impact method of this high intensity-low impact method is the reduced risk of injury. In running, intensity is increased mainly by increasing speedo which increases the force of impact with the ground. High impact exercise places stress on the joints and ligaments of the feet, ankles, knees and hips, whereas low impact bench step aerobics done correctly places relatively minor stress on these areas.
Carefully Designed Program
Jane Fonda's Step Aerobic & Abdominal Workout is designed to work the major muscle groups especially in the lower body. It has been carefully structured to balance the exercises between the muscles of the leg, the muscles of the hip, the muscles of the buttocks and distribute the work evenly between the right and left legs. The program is carefully constructed to gradually elevate your heart rate. Intensity peaks at a tempo of 124 beats per minute and then slows down to an appropriate level for proper cool-down and stretching. In addition to increasing cardio-respiratory endurance, over time your bench step aerobics workout will also enhance your agility, balance and coordination. It has been carefully tested on all fitness levels, and is both safe and effective for beginners and advanced exercisers.
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I'm just beginning to exercise and I'm out of shape. How should I start?
Start the program without the bench step. Learn the leg movements first and then add the arm routines. When you've learned the movements start with the platform and add the other modules one at a time as your fitness and coordination improve.
I've learned the routines without the bench step. Why do I have trouble keeping the choreography together when I add the bench step?
Remember that stepping skill is not linked to fitness level or athletic ability. It's a technique that your body has to learn and learning curves are very individual! Be patience with yourself and don't expect to get it all the first time. Try the  routines without the arms. Try them at half-tempo. You will learn the steps with practice!
Are there specific guidelines for the height of the bench step?
Step height depends of your level of fitness, skill level, coordination, height and weight. A new or out of shape exerciser should start without a bench and then add the 4 inch platform; an intermediate exerciser familiar with bench step aerobics can begin at 6 inches; and an advanced, well-fit and well seasoned bench exerciser can start at 8 inches. Your leg should not bend more than 90 degrees at the knee when you step up on the bench. Your hips should never be below the level of your knees. Once you're in good shape, consider cross training at a variety of bench step heights.
 Now that I've learned the routines and feel comfortable using the bench step, how can I increase the intensity of my workout to improve my fitness level?
Jane Fonda's Step Aerobics workouts was designed to grow with you as your fitness level improves. There are three ways to increase the intensity of your workout 1) Raise the height of your bench in increments of two inches;
2) Increase the controlled range of motion of your leg and arm movements;
3) If practical, add hops to the step movements. Be aware that jumps or hops also increase the impact of your workout.
 What about adding weights?
Because the program was design for all fitness levels, weights routines have not been included. Although weights may increase the intensity of your workout, research indicates that the risk of injury may increase.
Is there a best type of shoe to wear during bench step aerobics?
A good quality cross-training or aerobics shoe is recommended. Your shoes should flex at the ball of the foot, and provide good heel and side support.
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The Abdominal Workout
The step aerobics portion of the video exercises most major muscle groups except the abdominals. Your one-on-one
session with Jane targets the abdominal muscles in a safe and effective way. The diagram below illustrates the major muscles you will be exercising in the abdominal routines: external oblique's, internal oblique's, and rectus abdominus.
Upper Vs. Lower Abs
Q: Is there a difference better upper and lower Abs?
A: No. The rectus abdominus muscle is one long muscle. Every time you do one of the exercises in this section, the entire muscle contracts. However, some exercises focus more on contracting the lower and upper regions of this long muscle. The crunches that Jane begins with emphasize the "upper" or rib cage region while the pelvic tilts focus on the "lower" or pelvic tilts.
The Bulging Belly
Q: Will these exercises help reduce a "bulging belly"?
A:Toning alone will not get rid of fat. Aerobic exercise and toning are the best ways to reduce fat. Remember that poor posture may also contribute to the "bulge" problem. Jane's back exercise at the end of the abdominal workout, are designed to complement the program and help improve posture.
Protecting your back.
Q: Why does Jane use the bench for support?
A: The best way to protect your back during abdominal exercises is to bend your legs so that your thighs are approximately a 90 degree angle to your back. In the following two illustrations, notice the difference in the angle of the lower back
when the feet are flat on the floor compared to the position when the feet are elevated on the bench.
Increasing Intensity
Q: How can the routine be intensified?
A: The program is designed to allow for the progression of intensity. Beginners may need to reduce the number of reps, take a break, let the shoulders relax, and simplify the arm movements. As your abdominal fitness level improves, intensity can be increased by completing all the reps, adding advanced arm movements and maintaining an abdominal contraction throughout the exercises by not letting your shoulder blades touch the floor. Remember that correct breathing increases the effectiveness of your workout . Exhale with the exertion - the abdominals shorten. Inhale - abdominals lengthen - as you relax. A traditional way to increase intensity is to add weights. However, for safety reasons in this program, we recommend supporting your neck with your hand during these exercises; this position doesn't lend itself to the use of weights. |
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