Low Impact Step Aerobic Routines

Cardio workouts benefit your body by improving your cardiovascular system, the ability of your heart and lungs to provide fuel in the form of blood and oxygen. Step aerobics programs provide the benefits of high-intensity cardio workouts while minimizing the impact to your knees and feet. You can do step workouts in a group setting or in the privacy of your own home.

History

Aerobics instructor Gin Miller created step aerobics in the late 1980s after she suffered a knee injury. As part of her rehabilitation, she began stepping up and down on a bench to strengthen her knees. By adding choreography and music, the step aerobics class became a group fitness class offered in health clubs and studios.

Function

A step platform is 4 inches high without lifts; each set of lifts adds 2 inches. You step up and down on the platform, making this a vertical workout. The workout is low impact; one foot is always in contact with the floor or step. Your heart rate and breathing increase to supply your body with fuel to meet the increased intensity demand. The height of the step adds resistance to the workout, requiring your lower body muscles to exert force to overcome the added resistance.

Effects

Step aerobic movements range from simple to complex. In group settings or on a DVD, an instructor provides motivation and cueing to help break down choreography. Step aerobic classes are challenging but effective workouts. A 150-pound person burns 350 calories in a 45-minute workout, according to the Health Status website. During the warmup, you gradually increase your heart rate and breathing while generating heat to your lower body muscles. The peak phase consists of continuous movements requiring you to step on and off the bench. The cool-down phase gradually lowers your heart rate and breathing while aiding in recovery and reducing soreness and the chance for injury.

Benefits

Increased cardio fitness strengthens your heart and lung capacity and increases energy and metabolism, the ability to burn calories. When combined with proper nutrition, it can help you lose excess body fat and body weight. Additional benefits include improved lower body muscle tone. With improved fitness levels, illness and injury risks are decreased.

Considerations

You can do step aerobics in a health club or at home. The equipment is inexpensive, and the workout is convenient. First-time participants should consult a physician prior to starting a fitness program. Whether exercising in a group setting or at home, you should start with a beginner-level workout.