Aerobic step workouts offer a low-impact cardio workout for improved function of the heart and lungs. An added emphasis on stepping on and off a step or bench strengthens and tones the muscles of your hips, buttocks and legs. Workouts combine choreographed movement and motivating music in a group setting or in private. As a cardio workout, it is essential in achieving improved health and fitness levels, according to the American Physical Therapy Association.
Warm-Ups
A five to 10 minute warm-up prepares your body for a workout. An active warm-up consists of low-impact floor movements. Examples are step touches, step lunges, step heel lifts and step knee lifts. Increased circulation to your knees provide lubrication to your knee joint and heat to your leg muscles. A gradual increase in intensity brings your heart rate from a resting state to a training state. Include light stretches for your legs to prevent muscle soreness.
Basic Step Movements
Begin with a basic right step facing the long side of the step. Lift your right foot up on the step, then your left foot. Step down with your right foot, then with your left foot. Repeat two to three sets of eight repetitions leading up with the right leg. Then switch to a basic left step using the same pattern of up left, up right, then down left, down right. Repeat two to three sets of eight repetitions leading up with the left leg. Advance to alternating basic steps. Step up with your right leg, then your left leg. Step down with your right leg and tap down with your left toe, keeping your weight on your right leg. After tapping with your left toe, step back up with your left foot, then your right foot. Step down with your left leg then tap down with your right toe, keeping your weight on your left leg. This brings you back to the start. Keep repeating this pattern of alternating basic steps with your right and left legs. Complete three to four sets of eight repetitions on each leg in a continuous movement.
Knee-Ups
This pattern moves from corner to corner and alternates the lead or starting leg. Facing the left corner, step up with your right foot. Lift your left knee, then step down with your left leg. Step back with your right leg and face the other corner. Step up with your left leg and lift your right knee. Step down with your right foot then step back with your left leg facing the other corner. This brings you back to starting position. Repeat movements from side to side. Complete three to four sets of eight repetitions on each side in a continuous movement.
Over the Top
Begin with the right side of your body parallel to the long side of the step. Step up with your right foot, then your left. Step down on the other side with your right foot, then tap your left toe on the floor, keeping your weight on your right foot. Step up with your left foot, then your right foot. Step down on the other side with your left foot, then tap your right toe on the floor, back to starting position. Repeat movement from side to side completing three to four sets of eight repetitions continuously.
References
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Keep Moving! Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
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