A relatively simple action, stepping up and down, serves as the core of step aerobics workouts. However, a challenging and varied step aerobics class keeps things interesting by incorporating lateral movements, floor work, turns and arm movements. Done properly, a step workout delivers both cardiovascular benefits as well as strengthening and toning.
Step Workout Preparation
Because so much of a step aerobic workout depends on the step, spend some time selecting an appropriate height for your step. Even more advanced steppers benefit from starting lower to warm up their muscles and then adding risers as the class progresses. Place the step solidly on the floor or mat, with all risers even. Gently kick the sides of the step to test the step's position before using it.
Step Aerobics Warmup
A general warmup of stretches and low-impact movements gets you ready for any workout, but a step aerobics warmup should also target the upper and lower legs and ankles. These areas receive more stress during the workout. Use the step as a tool for doing toe taps up to the step and down from the step. March on top of the step and carefully step laterally, stretching one leg to the floor, returning to march, and then stretching the other leg. Do knee lifts, hamstring stretches, squats or lunges. Finish with a move that incorporates the space around the step, such as marching around the step on each side.
Step Aerobics Workout
A series of basic step moves might begin with stepping up and down and the moving to a wide stance, known as the V step. Do an alternating V step by tapping a toe to change the lead foot. More challenging moves include an alternating knee lift and stepping with one foot and kicking with the opposite leg. Remember lateral work, too, by doing side steps, side leg lifts and side lunges, either 10 to 20 repetitions on each side or alternating. Kick your foot backward, or do back lunges off the step to work your gluteal muscles.
Intensifying the Workout
A standard step routine is a high-impact cardiovascular workout. However, you may find yourself hitting a workout plateau and wanting to raise the challenge level. Some people add risers to their steps, but working from a greater height has safety hazards. Instead, carry light hand weights during the routine and integrate some controlled lifting into the step routine. Another option is to try a Climb-Max routine that incorporates slanted risers.
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