Step Training History - Research

The Research, the Guidelines and the Basics.

As step continued to rise in poplularity, Reebok recruited Drs. Peter Francis and Lorna Francis to conduct on-going research and study the biomechanics and effects of step training.

Research conducted by San Diego State University studied the physiological and biomechanical effects, including the effects of platform height, effects of hand held weights, impact forces on the feet (force plate testing), video analysis of step training, and energy cost and fatigue.

Additional research was done at the University of Colorado, Auburn University (Blessing and colleagues, use of hand weights), Dixie Stanforth and colleagues at the University of Texas (effect of changing music tempo from 120 to 128), University of Pittsburgh (Goss & colleagues - hand weights and tempo) and Dr. Len Kravitz and colleagues at San Jose State University.

The Original Guidelines for step training were developed based on this extensive research and "Reebok University" was officially launched in 1993.

The first team, which included Gin, Drs. Peter Francis and Lorna Francis, along with contributions from Karen Tichenor, Ph.D. and Bob Rich, M.S., wrote the Introduction to Step Reebok based on the research, which was later published as one of the first Reebok University Instructor Manuals by Reebok University Press in 1994.

Step Training - Simple, Athletic and Basic

Step Training was initially a very simple and athletic program. Each individual had their own space, reducing the concern for getting in someone else's way if one were to make a mistake. This aspect of clearly defined space was a plus for step training and encouraged those who had been intimidated by the complexity of high impact classes to attempt to learn this new acitivity.

According to the Introduction to Step Training Manual, the first patterns of Step Reebok were:

Basic step
V-step
Tap Up-Tap Downs
Tap Downs (alternating lead)
Tap Ups (alternating lead)
Step Tap
Lift Steps
Straddle Downs
Straddle Ups
Turn Steps
Over the Top.

"Pattern Variations" were:

Traveling Steps
Repeaters

The moves were uncomplicated and easy to follow and the intensity was imposed automatically with lifting the body weight onto the platform. The platforms were adjustable, which allowed everyone to work at their own fitness level.

As people adapted to the lifting of their body weight, the platform could be raised to add a new variable for challenge. The platforms did rise - and in the early years some people were stepping as high as 14 inches.

With continuing education based on the research being conducted by the team, height eventually began to moderate following the "90 degree angle of the knee joint recommendation". Platform heights receeded somewhat to an average of 8 inches, and 10" for the really tall, and instructors began to frown upon "table top" steppers using higher platforms.

 

Step Reebok Guidelines - original

Next: Step History - The "Workout with Muscle"

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