Introduced in the 1980s, step aerobics revolutionized group fitness by adding the vertical step--and the variety of new exercises and possible movements that came with it--to standard floor-based aerobics. Beginning exercisers typically start with a 4-inch step, while advanced steppers may use a step as high as 10 inches. According to the American Council on Exercise, the most common step height is 8 inches.
Basic Technique
Make sure you've got a solid grasp of basic step technique before you try anything complicated. Start by standing in good posture--head up, shoulders down and back, buttocks tucked underneath you, abdominals tight.
When you step onto the stepping platform, your entire foot should be planted in the center of the platform; when stepping down, stay close to the platform and let your entire foot contact the ground toe-first.
Head Up
Look straight ahead when you're doing step aerobics; watch the instructor for cues, if you need to, or watch yourself in the mirrors that probably line the front of the class. This helps reduce your risk of neck or shoulder strain from looking down, and also sets you up for the perfect, trip-free body posture when stepping.
Lean
Lean with your whole body--another way of looking at it would be to lean from the ankles--when you step. Avoid the temptation to lean or bend from the waist, which can contribute to poor body mechanics and increase your risk of injury.
Intensity
Add intensity to your step workouts by adding propulsion, also known as power, to upward movements on the step. In other words, plant your foot or feet on the step and push into a jump as opposed to simply stepping up.
Another way of adding intensity is to increase your step's height by adding another set of risers; however, when you stand next to the step and place one foot flat on the step, that knee shouldn't bend any sharper than 90 degrees, no matter what condition your knees are in.
Knees
If you have chronic or serious knee problems, you should consult a physician before beginning step aerobics. You can decrease the amount of stress on your knees by lowering the step so that your knee doesn't bend any sharper than 60 degrees when you place your foot on the step. This loads the knee with only body weight; if you were to raise the step back up to produce a 90-degree bend in your knee, you'd be creating a three-times-body-weight load on your injured joint.
Member Comments