The development of step aerobics is rumored to have begun in 1989, when competitive gymnast Gin Miller stepped up on milk crates in order to help rehabilitate her overused knee, notes Aerobics.org. After an initial step aerobics boom in the 1990s, using steps to tone your legs, calves, thighs and glutes is still an effective and popular way to stay fit and keep in shape. Before you add step aerobics to your exercise routine, consider the equipment you'll need and which moves you'll practice.
Choose the Right Step
Aerobic steps can be purchased from fitness supply stores to give you a stable surface on which to exercise upon. Aerobic steps typically come with risers to allow you to make your step higher for a higher impact workout. The American Council on Exercise, or ACE, recommends a step of 4 inches when you're first beginning, while more seasoned enthusiasts can go as high as 10 inches; 8 inches makes for a happy medium for moderate impact. If you don't have an aerobic step, many routines can be performed on traditional stairs.
Create a Routine
The right step aerobic moves will mean the difference between a low-impact workout and high-impact workout. The traditional move for step aerobics is simply stepping up onto the step, and then stepping back down again. You can then add more advanced moves, like a leg lift or kick at the top of the stairs. You can also stand parallel to the step and step over the surface of the step and onto the other side. Going to a step aerobics class can help give you routine ideas that you can try at home.
Add Light Weights
When practicing step aerobics, adding additional equipment to your routine can amp up the quality and effectiveness of your workout. For instance, you may choose to use a set of hand weights to add resistance to your workout for added difficulty. If working out at home, gallon milk jugs filled with water can provide effective, inexpensive resistance. When using hand weights, ensure that you use lower impact moves, like a basic step, to avoid injury from overexertion or poor form.
Listen to Music
Listening to the right music can help give you the motivation you need to keep moving. Unfortunately, using music that is too fast could lead to injury. In general, step aerobics should be performed with music under 128 beats per minute, or bpm, notes ACE. Some appropriate songs include "Take You There" by Sean Kingston, "Heartbeat" by Madonna and "Naughty Girl" by Beyonce, according to music website Rhapsody.
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