What to expect at a FitSteps class

Wondering which ‘en Joy dance fitness class is right for you? Next up in this series of in-depth blogs about our sessions is a focus on FitSteps FAB+TONE with Helen!

What is FitSteps?

I was first introduced to the FitSteps dance fitness concept way back in 2015 when I was part of the Comic Relief Danceathon at Wembley arena and was taught a few FitSteps routines by the Strictly stars themselves, Natalie Lowe and Ian Waite. Back then, the concept was fairly new, having only been launched in 2013, but with the popularity of Strictly Come Dancing, FitSteps was always bound to be a hit with dancers and non-dancers alike.

Natalie and Ian, along with world champion swimmer Mark Foster, devised the FitSteps concept as a follow-along dance fitness class, creating a programme where participants could learn the basic steps of all their favourite Strictly dances without needing a partner, or any dance experience, and keep fit while having fun. FitSteps combines the graceful movements of ballroom with high energy latin moves, in a low impact and variable intensity programme.

FitSteps FAB

FitSteps FAB is an extension of the original format and FAB stands for ‘For All Bodies’, with slightly lower intensity / lower impact modifications making it suitable for a wider range of participants. The FAB routines have swing and sway roots, including dances such as the Foxtrot, Swing Jive, Cha Sway and Charleston.

FitSteps FAB is not a dance lesson and you won’t be taught really intricate footwork or complex routines. It’s a simple follow-along session where the emphasis is on fitness, fun and flair! As with all my classes, don’t worry about getting all the steps straight away, you are not being judged by anyone – Craig, Shirley and the rest of the Strictly panel can save their sevens for the stars, you are all tens in my classes, just keep moving and if you want to freestyle your own routine – do it and own it! The routines will become much more natural to you over time, I promise!

FitSteps TONE

FitSteps TONE emphasises deep, controlled movements within the routines, such as lunges, to engage the lower body muscles, while (optional) resistance bands are used for some of the routines to strengthen and tone the muscles of the arms, shoulders, back and core, but with less stress to the joints than other types of resistance training, again making it ideal for a wide range of participants. The band also helps with posture and balance.

Why do we incorporate resistance training in FitSteps?

Resistance training is particularly important from middle age, as muscle mass and bone mass generally begin to gradually decrease from the mid-thirties, more so if a person is largely inactive. The decrease in oestrogen from menopause onwards also makes women more susceptible to loss of bone mass than men, which can lead to conditions such as osteoporosis in later life.

If you work at a computer, sitting for prolonged periods, this can cause your shoulders and upper back to become rounded, creating a muscular imbalance as these muscles lengthen while the opposing muscles in the chest shorten. Sitting for long periods can also cause the glutes to become weaker, meaning more work is placed on the hamstrings. These commonly imbalanced muscle groups are the main focus in FitSteps TONE, helping to strengthen the weakened muscles to reduce the risk of further damage and prevent discomfort. FitSteps TONE can also help to improve balance and stability, reducing the risks of falls and ultimately improving quality of life and prolonging independence.

What to expect in a mixed FitSteps FAB + TONE class

So, onto the format of a FitSteps FAB + TONE class. We always begin with a joint mobility and pulse raising warm up. This consists of basic aerobic steps we will be using and progressing within the later routines. The warm up incorporates dynamic stretching rather than static stretching, to warm up the muscles and elevate the heart rate ready for the main workout.

We then move on to our dance routines. There is generally no break down of the routines, this is a follow-along class to ensure our bodies keep moving throughout. Participants are reminded to have a bottle of water nearby and remember to drink whenever they need to. If they find any of the steps too tricky, or the intensity too high, participants can take it down to a march, a step touch, or even a gentle sway and join back in when they are ready.

Each routine uses only a few different steps, so you’ll soon pick them up. We use intermittent training, with a high energy routine such as Disco followed by a slower paced Waltz or Bosa Nova.

In my sessions, you can expect a combination of low impact FAB routines and original FitSteps dances which can be modified to suit everyone, as well as TONE routines with or without the FitSteps resistance band, meaning there’s something for everyone, whatever your age, level of fitness, dance experience or fitness goals!

After the dances, we will have a cool down track, to gradually bring everyone’s heart rate back down and to stretch out the muscles we’ve just used.  

What to wear for a FitSteps FAB class

Wear something you are comfortable moving in. Leggings or joggers and a t-shirt are ideal, plus an extra layer for colder days. Trainers are ideal, particularly ones designed with dancing in mind, but any comfortable and supportive trainers will be fine, although I’d advise against trainers specifically designed for running as they can often have too much grip on the soles, making them more difficult to dance in.

What our participants say about FitSteps

💃 “My experience with Helen in ‘enjoydancefitness’ has been really good.  I am not very fit and tire easily but Helen has been so encouraging and I have thoroughly enjoyed each class I have attended.  At present I am doing FitSteps Tone which uses a resistant band – I thought this would be way too strenuous for me but the resistant band is firming muscles I had forgotten I had and it is also great to help one balance if you are brave enough to lift one foot of the floor occasionally in the dance. Helen is very kind and encouraging.  I thoroughly recommend ‘enjoydancefitness’ – give it a try, you won’t be disappointed.” – Angela

💃 “I love Fitsteps Fab and Tone. I love ballroom dancing and it brightens my day pretending I am on Strictly!! And I feel much fitter and happier after attending a class.” – Jackie

💃 “Like the fun music, and the not too bouncy nature of the exercise (though you can bounce if you want to!) Great fun, really friendly.” – Sarah