Step aerobics was introduced in the 1980s and is an effective exercise for people of almost all fitness levels. The ability to adjust the intensity for each person led to the popularity of step aerobics, according to the American Council on Exercise. As with any exercise program, it is necessary to maintain a level of safety awareness when performing step aerobics to keep from injuring yourself.
Warm-Up and Cool-Down
Before beginning step aerobics, you must complete a warm-up routine to increase circulation and loosen your muscles. The warm-up should consist of five or 10 minutes of continued rhythmic motion, like walking briskly, and stretches for your main muscle groups such as arms, legs, back and neck. Once you have completed your step aerobics session, you should engage in a cool-down period, which consists of the same types of rhythmic movement and stretches as your warm-up. You must get your heart rate below 120 beats per minute before totally finishing your workout to reduce the risk of fainting.
Equipment
Step equipment is relatively inexpensive and comes in a variety of sizes. Steps are chosen based on your height and skill level. Beginners should start with a 4-inch step and gradually progress. Most step aerobics participants will use a 4- to 8-inch step. Taller steps are harder on your knees and you have a greater chance of causing injury if you step off of them incorrectly.
Attire
When performing step aerobics, whether in your home or a gym, you must wear appropriate attire. If you want to wear pants, they must not pose a trip hazard. Pants that are too loose or too long can get caught on the back of your shoe and can lead to a dangerous fall. Shorts or form-fitting pants are the best options for step aerobics. Shoes should offer exceptional arch and ankle support, and shoelaces should not extend long enough that you may step on them.
Technique
Always put your entire foot on the step in order to prevent an Achilles tendon injury. When stepping onto the step, step from heel to toe, and when stepping down, ensure that your heel touches the ground. Always keep the step where you can see it when stepping onto it. Step straight up so the step does not slip out from underneath you. Do not jump or hop off of the step.
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