When you think of step mats, you may picture Jane Fonda leading a class of women in neon leotards and warm-up socks. Step-mat exercises have come a long way since the 1980s. New exercises benefit men and women of all athletic abilities. In lieu of an actual step mat, you can use a step stool, stair or stack of mats; warm-up socks are optional.
Exercises
Step-up exercises and step aerobics are the most popular forms of step-mat exercises, but you can also use a step mats for plyometrics, a type of jump training. As the name implies, in the step-up exercise, you step up and down on the mat, facing in one position the entire time. In step aerobics, you move faster to the rhythm of music, and with one foot planted on the mat, you raise the other leg, knee bent, in the air. With plyometrics, you begin on the ground floor, jump onto the step mat, land lightly, then spring back to the ground floor and repeat.
Benefits
Step-up exercises, step aerobics and plyometrics strengthen the muscles. The step-up exercise targets the quadriceps, hamstrings and gluteal muscles in the buttocks, according to MayoClinic.com. With step aerobics, you can get that aerobic workout as in running and aerobic dance, but with a lower risk of serious injury, says the American Council on Exercise. Plyometrics increases muscular power and vertical jump.
Size
Step mats come in different heights to match your own height and athletic ability. The most common step mat height is 8 inches, but if you're just beginning on a step mat, start with a height of 4 inches, recommends the American Council on Exercise. Step mats can go as high as 10 inches. Even if you're an advanced and experienced stepper, your bent knee should never flex more than 90 degrees as step onto the mat. Your step mat should have enough room for both feet to fit comfortably on the platform.
Form
Proper form is more important than step height, says MayoClinic.com. Keep your back straight, your chest up, your head up and your shoulders back and down. Lightly contract your abdominal and buttocks muscles. Your movements should be controlled and smooth. Alternate your leading foot either every time you step up or at least every minute. Plant your feet firmly on the mat and step down carefully, so you don't step too far away from the mat. Low-impact, light landings are the key for plyometrics.
Warnings
If you have balance problems, step-mat exercises may not be for you. If you're pregnant, check with your doctor before trying step-mat exercises, as the change in gravity increases the risk you will fall. Stepping up and down on the mat may worsen knee injuries. Muscle soreness is the most common injury in step exercises, says the American Council on Exercise, adding you should not try plyometrics if you are in poor physical condition or have an orthopedic limitation.
Member Comments