Gin Miller is credited with pioneering the evolution of step training. Since its introduction in the 1980s, this high-intensity aerobic training method has proven to be a lasting fitness phenomenon. Low- and high-impact step fitness classes and home-use DVDs provide the athletic benefits of stepping or jumping on and off an elevated step, sometimes combined with free weights, stretching, dance moves or yoga.
Equipment
Step aerobics classes use a rectangular plastic platform that allows you freedom of movement on all four sides. Elevating the platform creates a harder workout; you place specially designed risers beneath the platform that lock into place, providing a stable, higher base for your step workout. The American Council on Exercise recommends starting with a 4- to 6-inch high platform. As you get stronger, you can raise the step higher -- but it should never be so high that you have to bend your knees more than 90 degrees to step onto it.
Intensity
The American College of Sports Medicine, or ACSM, recommends working out regularly at moderate-to-vigorous intensity. If you're trying to lose weight, maintaining a moderate-to-vigorous workout intensity helps you burn calories faster than low-intensity workouts.The ACSM defines moderate-intensity exercise as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation."
Impact
Step aerobics have a reputation for being high-impact, with a lot of repeated pounding on your joints as you jump on and off the step. This usually isn't a problem if you have healthy joints, but the American Council on Exercise recommends alternating step classes with other aerobic workouts to avoid overuse injuries. If you have weak bones or injured joints that can't stand repeated high impacts, you can perform a low-impact workout by eliminating jumps. Step carefully on and off of the platform instead. You can even do some of the step moves behind or beside the step, picking and choosing which moves you actually do with the extra elevation. Add extra intensity without adding extra impact by increasing your range of motion and working arm motions into the workout.
Posture
As with all types of exercise, proper posture and form ensure the best results with the minimum risk of injury. Your knees and toes should always point the same direction, and your knees should never extend forward past an imaginary line leading straight up from your toes. Remain upright with your neck relaxed, pelvis tucked beneath you, shoulders back and down as you exercise. Place your entire foot on the step when you move onto it, and keep your feet close to the step when you move off it.
Substitution
Although step aerobics moves are designed for use on a specially designed aerobic step, you can modify step moves for use on stairs, bleachers, sturdy benches and plyometric boxes or platforms. Anything sturdy, stable and of the right height will do. Occasionally, step classes and videos prompt you to use the step platform as a makeshift bench for lifting free weights. This isn't an option for stairs; you'd fall off. Bleachers and plyo boxes don't make ideal benches either. But you can always lift the weights from the floor, or perform body-weight versions of the same exercises.
Member Comments