Step training is a choreographed and rhythmic form of aerobic exercise, which involves stepping up and down on an adjustable platform. Most step training occurs in a group exercise setting. The step routines are performed to specially designed music, whose cadence and transitions remain constant throughout the workout.
History
The fitness industry credits Gin Miller with the development of step aerobics, but Gin explains that the Harvard Step Test, a cardio-respiratory assessment method, had been around since the 1950s. Miller's website chronicles the development of step training as a group exercise format. Apparently, a knee injury and a milk crate sparked her imagination. Gin, like many other high-impact aerobic instructors, suffered an overuse injury. Her physical therapist advised her to step up and down on a milk crate, as a means of strengthening the muscles that support the knee. She substituted the porch step for the milk crate. Boredom quickly set in, so she turned on her aerobic music for background. Realizing the workout's fun factor and efficiency, she convinced the gym management to build a bench around the aerobic room's perimeter. The class quickly gained popularity, so they decided to divide the benches into smaller boxes, in order to accommodate more people.
Time Frame
As the class gained popularity, Miller presented her idea to different fitness manufacturing companies. Reebok showed an interest. They created The Step Company, and manufactured the first aerobic steps. Reebok also created a team of elite, well known fitness professionals, and formed the National Reebok Training Team. The team visited gyms throughout the country and trained instructors to teach step training.
Function
While aerobic exercise is the primary step training function, stepping uses the large muscles of the lower body, which include the gluteal muscles, quadriceps and hamstrings, in a sustained exercise session. Lower body strength, endurance and tone is also enhanced.
Features
Most aerobic training steps have adjustable platforms, called risers, which are placed at the ends of the step. Beginners start on a 6-inch platform, and may gradually progress to a 12-inch as they gain proficiency. Typical movements include stepping up and lifting the opposite leg, straddling the platform, and propulsion movements, which travel over the width or across the length of the platform. The movements are performed at 20 to 128 beats per minute.
Warning
While using a higher platform may add challenge to the workout, the original Step Reebok research team, led by Dr. Peter Francis, warned that going to high impedes biomechanics, limits range of motion and decreases the safety, efficiency and effectiveness of the exercise. The same warnings apply to stepping above the 128 beats per minute speed limit suggestion. These situations make it difficult to place your feet on the center of the platform. When the music is too fast, or if the platform is too high, your feet may only reach the edge of the platform, which is a less stable position.
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