Free Aerobic Step Guide

Step aerobics first hit the group fitness scene in the 1980s, combining the music and moves of traditional dance aerobics with the extra intensity of stepping up and down on an elevated platform. The extra intensity translates to extra calories burned: According to Harvard Health Publications, you can burn as many as 444 calories in half an hour of vigorous, high-impact step aerobics.

The Step

Step aerobics are an inexpensive way of varying your workout -- which helps you avoid hitting a plateau -- and increasing workout intensity. All you need are the same sturdy tennis shoes you wear for floor aerobics and an adjustable aerobics step. Most aerobic steps adjust from about 4 to 10 inches high. Start with the step at its lowest setting and work your way up from there, adding extra risers to elevate the step as you build strength, balance and endurance.

Monitoring Intensity

If you're trying to lose weight, plan to do 60 to 90 minutes of aerobic exercise on most days of the week. A single step aerobics class will fulfill most of this goal. Even if you're not trying to lose weight, the American College of Sports Medicine still recommends that healthy adults do 20 minutes of vigorous cardio three days a week, or 30 minutes of moderate cardio five days a week, to maintain good health.

The ACSM defines moderate exercise as something that raises your heart rate and causes you to break a sweat, but you should still be able to carry on a conversation. Working out vigorously brings you to the point where you're breathing too hard to carry on a full conversation, but can still get a few words out at a time.

Basic Moves

Most gyms offer group step classes, but you can also perform step aerobics at home with an instructional video, or put your own moves together to your favorite music. Start with a basic step, mounting the step with your left foot first, then stepping down with your left foot first, too. Practice this on the right side, too. Practice performing this step with your feet wide on the step but close together on the floor, or vice versa. You can also step onto the step, then perform knee lifts, hamstring curls or front and side kicks before stepping back down.

Maintain Proper Alignment

No matter how high or low the step you're using, proper body alignment helps you avoid injury. Plant your entire foot on the platform every time you step -- neither your heels nor your shoes should hang over the edge -- and keep your floor footwork close to the step as well. Your knees and toes should always point the same direction. The American Council on Exercises advises that you keep your knees soft -- don't lock them -- and lean from the ankles, not the hips or waist, as you mount the step. Keep your shoulders back and down, chest lifted, and pelvis tucked so that you don't arch your lower back.

Impact

Some impact is helpful; it helps build stronger bones. But if you have severe osteoporosis or damaged joints, particularly your back or knees, a lower-impact step routine can help you avoid further injury. Place each foot on the step, then shift your weight onto it, instead of jumping onto the step. For extra impact or intensity you can jump onto the step instead. If you want a high-intensity workout without a lot of impact, add arm movements at varying heights to raise your heart rate and burn more calories.