Step aerobic workouts offer a high intensity cardio activity without the high impact to your lower body. Stepping up and down on a bench increases heart and lung capacity while emphasizing lower body muscles. A thirty minute step routine burns about 300 calories. Step workouts can include upper body weight training through the use of dumbbells with movements. Routines can be performed in a group setting that adds instruction and encouragement. Training can be done at home in a private setting. Step routines are challenging and enjoyable when energetic music is added. With basic choreography, men can enjoy the benefits of step aerobic workouts.
Basic Step
Basic right and left steps strengthen the muscles in your thigh and lower legs. These muscles assist with knee alignment, stability and mobility. Face the long side of the bench with your feet shoulder-width apart. Begin the movement by stepping up on the bench with your right foot, placing your full foot on the bench. Step up with your left foot distributing your weight evenly. Step down with your right foot striking the floor first with the ball of your foot, then rolling back to your heel. Step down with your left foot using the same technique. Continue stepping up and down leading with your right foot. Complete three to four sets of eight repetitions. Repeat the exercise leading with your left leg. For optimal results, step speed should be between 80 to 120 beats per minute.
Straddle Steps
Straddle steps work the legs laterally using the outer and inner thigh muscles. Stand on the bench with the short side facing forward. Begin the exercise by facing the short side of the bench, stepping off with your right leg close to the bench. Step down with your left leg to the left side keeping your weight centered and your weight evenly distributed. Step back up with your right leg and then your left leg. Repeat the exercise leading with your right leg down and up on the bench. Complete three to four sets of eight repetitions. Repeat the exercise on the other side by leading with your left leg off and on the bench.
Lunge Steps
This exercise strengthens your thighs and calves and adds intensity to the workout. Stand on the bench facing the short side. Step down with your right leg bending your left leg. Push off of the floor with the ball of your right foot and bring your foot back up to the bench. Step down with your left leg bending your right leg. Push off of the floor with the ball of your foot bringing your foot back up to the bench. Continue lunging from side to side adding propulsion to the movement. Keep your weight centered as you lunge to lessen the impact to the lunging leg. Keep your knees slightly bent to absorb the impact to your lower legs. Complete three to four sets of eight repetitions on each leg.
References
- http://calorie-counter.net/how-to-get-fit/step-aerobics-exercise.htm.
- "Keep Moving: Fitness through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines' 2000
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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