Step aerobics is a fitness class in which you step up and down on an adjustable platform. Introduced in the 1980s, step remains a popular fitness activity. Classes can be dance-based or athletic in nature but are usually set to a music tempo of 120 to 130 beats per minute. A step class can help improve your cardiovascular fitness and manage your weight. The exact number of calories you burn in a step class depends on many factors.
Contributing Factors
The height of the platform, speed of movement and intensity of movement all dictate how many calories you burn in a step class. In addition, your personal efficiency at the moves, size and body composition also influence total calories burned. You can only estimate your calorie burn by factoring in as many variables as possible, unless you are evaluated in a clinical setting.
Potential
A 145-pound person performing basic moves burns about 7 calories per minute on a step height of 6 inches when going at a pace of 120 beats per minute. The same person burns 8.5 calories per minute when using an 8-inch step and 9.8 calories per minute with a 10-inch step. More challenging choreography can push the calorie burn rate up to between 9.3 and 11.1 calories per minute, according to Dixie Stanforth, M.S., faculty member in the kinesiology department at The University of Texas at Austin.
Considerations
Although using a higher bench, or step, increases your calorie burn, you should not choose a bench height that is too much for your body and physical condition. According to the American Council on Exercise, or ACE, beginners should start with a 4-inch bench, while advanced users with healthy knees should use a 10-inch step. Most participants use an 8-inch bench. You can adjust the height of the step by arranging the risers located at the bottom of each end of the step.
Adding Equipment
The use of weights while performing an aerobic workout on the step increases the risk of injuring the shoulder, according to ACE, and the nominal increase in calorie burn with the use of weights does not outweigh the risk of injury. A step class that alternates aerobic segments with weight training segments offers another way to increase calorie burn. This type of training mimics circuit training, which burns up to 10 calories per minute, according to Fitness Magazine.
Caution
If you suffer from knee problems, consult with your doctor before doing a step class. Some moves, especially advanced turns and hops, might aggravate your condition. When you step onto the platform, make sure you place your whole foot on the bench surface to avoid the risk of Achilles tendon injury.
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