Step aerobics became a fitness craze in the 1980s and 1990s. The classes involve adjustable-height platforms and incorporate athletic and dance-style moves to build aerobic fitness and burn calories. Over time, step programs have become increasingly complicated, with intricate choreography and fast music. Beginners may have a hard time keeping up in these advanced classes and can benefit from simpler routines.
Features
A beginning stepper should start with a platform set at 4 inches, recommends the American Council on Exercise. The routine should feature simple moves such as the basic step, V-step and up-and-overs, and corner moves like knee-ups, hamstring curls, hip extensions and abductor lifts. You can add simple combinations of these moves once you're familiar with the names of steps. The music tempo should not exceed 128 beats per minute.
Increasing Intensity
Complex choreography doesn't necessarily make a class more intense or entertaining. It can actually cause frustration and discourage those very participants who need the class---like the de-conditioned and overweight---from coming back. You can add intensity by raising the step platform or by adding propulsion moves. Fred Hoffman, an expert with the IDEA Health and Fitness Association, also recommends using traveling floor movements to increase the challenge of a beginning step workout.
Benefits
Step aerobics provides a cardiovascular workout that improves heart health and stamina. For a 150-lb. person, a beginning step class with little impact burns about 350 calories in a 45-minute session, notes the Health Status website. Exercising as part of a group can also help you adhere to your fitness goals and can enhance your mood.
Injury Prevention
Don't use a step platform that causes your knee to exceed a 90-degree angle, as doing so puts you at risk for knee problems. Always step fully onto the platform to avoid aggravating your Achilles tendon. When you step off the platform, go no more than one shoe length away from the bench to prevent heel or Achilles problems.
Form
Beginning steppers should maintain proper form during step classes. Stand tall, with the abdominals lightly contracted and the buttocks slightly tucked under. Even with simple choreography, it's important to regularly change lead legs. When advancing to jumping-type moves, jump onto the bench only---jumping down puts too much impact on the joints.
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