While the fitness industry credits Gin Miller with creating and developing the step aerobics concept, Miller admits that the Harvard Step Test, a cardiovascular assessment tool and stepping as a physical therapy method inspired her so-called invention. The exercise stepped into the fitness industry in the 1980s. Its simple choreography and athletic, as opposed to dance-oriented, movements enticed men into joining the female-dominated group exercise classes. Many fitness trends come and go, but step exercise proved its tenacity. The original format and its variations are still a group exercise-programming staple.
Power Step
Power step takes step exercise to the next level. This advanced technique substitutes the basic movements with jumping, running and propulsion movements. The participant may jog or jump onto the step, instead of simply stepping up. Advanced participants free of knee injuries can jump down from the step, landing with their knees bent. These powerful movements, called plyometrics, increase hamstring muscle engagement and enhance athletic power and efficiency.
Step and Sculpt
The adjustable, easily inclined step platform lends itself to sculpting movements. Used in its flat, inclined or declined position, the step works as a weight bench, enabling instructors to integrate strength training into their aerobic classes. Some instructors place the toning section after the aerobic segment. Others use a circuit pattern, alternating aerobic intervals with one to two-minute sculpting intervals. The circuit pattern works well for people with limited aerobic or muscular endurance, but participants must carefully abide the safety rules. Place weights and resistance bands under the step, and out of range of any stepping movements.
Sport Step
Sport step incorporates steps that simulate sport-specific movement patterns. Some instructors even change the names of the steps to suit the sport. They might use the term "karate kick" to designate a front kick, or a "guard" to describe a propulsive, across the top movement. Sport step instructors keep their choreography simple, relying on repetition as opposed to intricate movement patterns. Some instructors use medicine balls to enhance agility and athleticism. Participants may toss and catch the ball as they step up and down from the platform.
Combo Step
Combo step was a later development. Some fitness centers used it to appease traditional aerobics enthusiasts, who expressed dismay at step's dominance in the aerobic schedule. The technique combines floor aerobics with step. Examples may include the grapevine, a crossover step on the floor, followed by a knee lift on the step. A march, walk or skip to the front of the platform may follow a leg curl performed on the step. Since step uses music ranging from 118 to 128 beats per minute, combo step usually incorporates low-impact, as opposed to high-impact, aerobics. The tempo is too slow for movements such as jumping jacks.
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