Step aerobics has become a very popular form of aerobic dance in gyms and studios all over the world. Step aerobics choreography is based on stepping up and down on a plastic, height-adjustable Step. Although this principle sounds fairly simple, step aerobics requires a certain amount of coordination. Step can be challenging on the joints especially if you've had any problems with your knees. Although step was originally designed to be a low-impact exercise, it has become more high impact as its popularity grew. With more steppers at advanced levels coming to classes, instructors followed suit with more fierce choreography.

    Because of this large popularity, gyms offer many class times, teachers and even class types. I strongly recommend that someone who has never attended any kind of choreographed aerobic dance class before try to find a "Step Basics" or "Beginning Step" class. A regular step class is kind of like a very fast square dance. Good instructors will show you the basic moves following the beat of the music and then show you advanced options. However, some instructors JUST GO. They call the moves to a fast beat and expect that the majority of the class understands.

    Even if you can't find a beginning level class it is possible to learn in the regular class. Please just be patient with yourself. Step can be a LOT OF FUN!! Don't worry about what other people think of you being a beginner, in fact watch the instructor and the people around you. One of the reasons people like step is that you have your own space on your own step. You don't have to worry too much about spacing and everyone is paying attention to the instructor and their own feet!

Remember: EVERYONE was a beginner once including the instructor.

Hi/Lo aerobic dance has become a blanket term which can represent different types of floor-based aerobics classes. By strict definition, a Hi/Lo class follows its namesake. The class switches between high-impact choreography including jumping jacks, leaps, and other plyometric moves which force both feet to leave the ground, and low-impact choreography which must allow one foot to always touch the ground.

    I have seen different variations of this type of class such as the Hi/Lo Interval class which combines high impact and low impact choreography with periods of high repetition toning and sculpting weight work. Another teacher split the class into 15 minutes of step or slide and 15 minutes of Hi/Lo. It is also possible to see a strictly Low-impact class listed on the schedule. This kind of class focuses on movements which raise the heart rate without putting strain on the joints. However I have experienced at least one interpretation of a low-impact class which, even though I loved the class, was very high impact.

    So if you didn't like working with the step, then give Hi/Lo or Low impact a try. Some of the classes can be highly choreographed but others take on the form of calisthenics with a lot of familiar repetitive movements.

Funk classes have arrived recently on the group fitness scene. Dance music has an undeniable presence in today's popular music and funk/hip-hop choreography uses the syncopated rhythms and motivating beat to let us have some funked up fun with our exercise. Funk/hip-hop classes tend to be floor-based and low-impact so as with most low-impact classes, the cardiovascular goal is to raise the heart rate while trying to minimize impact on the joints.

    This genre of aerobic dance is one in which you will see more teachers who have had a lot of dance background. Step and Hi/Lo classes will often use certain "core" movements and steps which, despite differences in instructor personality, you will see in most classes. Funk/Hip-hop classes have much more variety. This is not to say that Step and Hi/Lo classes are dull and uninteresting but rather that you may never see the same movement in any 2 Funk/Hip-hop classes unless they are taught by the same instructor. Some of the instructors will have more dance experience than others while other instructors will have more group fitness instruction experience. So you may encounter a class that feels entirely like a dance troupe rehearsal while another one combines funky dance moves with the familiar "commands" of a traditional aerobics class. Have fun and give it try! If you've ever hoped that an aerobic dance class would give you something to take with you to the dance floor, then this type of class is your best bet.

Group Boxing classes have been gaining popularity recently in many gyms. This class is a great cardio workout for men and women who want to try a group exercise class that doesn't involve the word "dance" in any way. Music can be used in the background to motivate the participants and to occasionally provide a specified beat for repeated drills. The instructors program activities that would be used to train you for traditional boxing and/or kickboxing. After a brief warm-up usually involving some calisthenics and maybe a few laps around the room, the instructors will lead participants through grueling strength training, plyometric(jumping and propulsion movements), and punching bag (standard and speed) drills.

    Most classes will require that you purchase your own wraps but will provide gloves and other equipment. NEVER share wraps with someone. Sharing wraps is a good way to catch a nasty infection.

The Cycling or Spinning class is another group exercise class for folks who enjoy group workouts but not aerobic dance. These classes are also great for people who have already spent a lot of time working out on the stationary bike. The class spices up the stationary bike experience by using organized drills. Music is used in the background as motivation and you are encouraged to try to "cycle to keep up with the beat" but it is not required. In fact, depending on how high you set the tension on your bike to add resistance, you may find in your first cycling class that you probably can't keep up with the seasoned class members who have grown accustomed to the changing speeds. Using different hand positions on the handle bars, different seating variations (standing vs. sitting), variable music speeds and variable resistance levels make the cycling workout dynamic which is something that you may not always be able to achieve when exercising on a stationary bike on your own.

    In my humble opinion, spending time on a stationary bike while reading a book or magazine isn't adequately challenging your body. If you are dividing your attention such that you can really read, then you are not concentrating on your muscles and your breathing. The group cycling experience forces you to pay attention to the instructor's suggestions, to your own positioning and speeds and to the other members of the class. There aren't any steps to stumble over so go ahead and be aware of the other class members around you. Remember: PUT YOUR MIND IN THE MUSCLE. This idea goes for cardio and resistance training.

The Slide class utilizes a thin and smooth piece of heavy plastic material in order to create a speed skating workout. The gym provides the "slide" and the cloth booties which fit over your aerobics shoes and allow you to slide from side to side. The class was designed to challenge your muscles and heart with no impact on the joints. You never do any pylometric/jumping movements. The balance required for the different sliding movements and the speed skating drills heavily challenge your leg muscles (especially the inner thighs) and most of your stabilization muscles in the trunk and arms.

    The slide class has been waning in popularity these days and is not as easy to find as most of the other class types listed. I suspect that this decline in popularity is due to how "different" slide feels. Through almost the entire workout you must balance yourself while constantly moving from side to side. Most aerobic classes involve forward and backward motions with which we feel more comfortable and more stable. Slide involves being on a slippery surface which mimics skating or skiing surfaces. Proper form and patience are key factors which prevent falls and make slide fun.

The Water Fitness class is another great cardiovascular workout designed to minimize impact on the joints. By performing basic everyday movements like jumping jacks, squat jumps etc. under water, your muscles are forced to work against the water's resistance but without the harsh landing that you would normally experience. This efficient combination of gentle impact and intensive resistance makes water fitness a workout highly recommended for those recovering from an injury, those who are very overweight and are beginning to workout for the first time, the elderly and pregnant women. However water fitness can be equally challenging for those without special needs. Special webbed gloves and ankle weights can greatly increase the intensity of the water workout.

    Water Fitness generally refers to choreographed aerobic movements in a low impact/no-impact aquatic setting but there is also just straight forward swimming. Some gyms and YMCA's or YWCA's may offer classes which show you how to design an intensive swimming workout with speed drills and other techniques.