Step aerobic provides a significant workout, allowing you to burn anywhere from 502 to 791 calories per hour if you weigh between 130 and 205 pounds, according to NutriStrategy.com. Step aerobics classes are popular in gyms, though there is also the option of following a DVD at home.
Basics
Step aerobics is a weight-bearing cardiovascular exercise that uses an aerobic step as the main tool. It incorporates a dance element with choreographed routines set to workout music. Special CDs with regulated tempos for step aerobics are common. Most classes just have you step up and down facing the instructor with some sideways movements, but there are workouts that include using two benches per person, sprinting and partner stepping.
Benefits
The main benefit of step aerobics is that it is a cardiovascular workout that burns calories. Not only does step aerobics burn calories, it contributes to a healthy waistline and improves aerobic fitness. Also, step aerobics is fun, generally safe and employs varying choreography and movements. Forward, rotational and side steps are all part of a typical class, often including squats, so the lower body works in all directions and planes of movement. The muscles of the calves, outer thighs, inner thighs, quads, hamstrings and glutes all work during a step class, which increases muscular endurance and tone.
Risks
Step aerobics may seem risky because of the impact on joints from using the step. Although with any exercise there is a chance of injury to your joints or connective tissue, step aerobics is surprising not a high risk factor for injuries. As long as you take normal precautions, muscle soreness is the worst discomfort you will suffer from step aerobics, according to the American Council on Exercise.
Guidelines
To avoid the risk of injury, keep the step low enough that your knees do not need to bend more than 90 degrees when you step up. Aerobic steps have a number of risers underneath. Take away risers and set them aside to use the correct height. Or use a shorter platform if an adjustable step is not available. The American Council on Exercise recommends four-inch high platforms for beginners. Athletes may use 10-inch platforms as long as their knees do not need to bend past 90 degrees. Alternate your lead leg at least every minute no matter how advanced an exerciser you are. Also, do not hold dumbbells while doing step aerobics and only add arm movements once you can safely do the leg routine.
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