Step aerobics is a high-intensity, low-impact form of exercise choreographed on, over and around an adjustable bench. Former college gymnast Gin Miller conceived the step concept after using a milk box and porch steps for her own physical therapy. Made popular by Jane Fonda, step aerobic exercises work in tandem with heart-pumping music for a fun and beneficial fitness program.
Body-Shaping Benefits
Vigorous-intensity step aerobics burn calories to the tune of 720 per hour based on a body weight of 150 lbs., according to HealthStatus.com. Burned calories translate into burned fat and weight loss. Step exercises also tone and shape muscles in your arms, buttocks, thighs and calves. If you focus on contracting your abdominal muscles while you step, your abs can also benefit from the workout. As an added bonus, step choreography can teach you dance moves that can help improve your coordination and balance.
Health Benefits
Like other cardiovascular exercise, engaging in a regular step workout helps your heart and lungs work more efficiently. The calorie-burning aspect of step aerobics helps you maintain a healthy weight and avoid weight-related problems such as diabetes, high blood pressure, stroke, heart disease and joint pain. Additionally, as with all types of cardio exercise, step aerobic exercises support your immune system, boost your mood, reduce fatigue and keep your arteries clear.
Equipment
Step aerobic exercises require a flexible pair of aerobic shoes. Look for shoes that offer adequate cushioning and arch support. You also need a step bench or platform. Purchase a solid bench with a graduated riser so you can increase step height as you progress. Also select a DVD or CD with music that gets your legs and heart pumping.
Exercises
Those new to step aerobics can start by simply stepping up and down in time to music with a moderate tempo. Another basic aerobic step exercise, the V-step, begins by marching in place in front of the step. Step up onto the far-right side of the bench with your right foot. Keep your left foot in position as you step onto the far-left side of the bench with your left foot. Step back onto the floor with your right foot, then your right foot.
For the knee lift exercise, step onto the bench with your right foot, then lift your left knee as high as possible before stepping it onto the bench. Add variety with the cut-your-corner exercise by stepping your right foot onto the left inside corner of the bench. Moving your left foot on the floor, step your right foot over and off the corner, then back up by reversing the steps.
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