Featured in gym aerobics classes and on fitness DVDs, step benches can be used for cardiovascular exercise. Step bench exercises accommodate beginners and advanced exercisers alike with moves that range from simple to complex. A step bench can be a suitable option for people who need a low-impact way to exercise.
Features
Most step benches feature an elevation between 4 and 12 inches. The higher the bench, the higher the intensity of the workout and the more calories you burn. Beginners may feel more comfortable at a lower height. For maximum versatility, look for a bench with adjustable heights.
Effects
Use a step bench as part of a calorie-burning exercise routine. This cardio exercise benefits the heart and strengthens the legs. It can be a low-impact exercise that will not place undue stress on your joints. More advanced exercises may be higher impact and typically involve more jumps, squats and lunges.
Places to Exercise
Many gyms offer step aerobics classes. People who like working out in a class environment or with other participants often enjoy exercising this way. You can also exercise on a step bench at home. A step bench does not take up a lot of room, so it may be ideal for a small home gym setup. Exercise along with a fitness DVD or exercise program for added motivation.
Routines
The step bench is a common component in choreographed aerobics routines. The basic step is easy: step onto the bench with the right foot, follow with the left foot, step down with the right foot and step down with the left foot. This is a good warm-up and is also a resting move, to perform between more advanced and fast-paced steps.
Lunge onto the bench with alternating feet; step onto the bench with your right foot, leaving your left leg behind you, left knee close to the floor. Step back with your right foot and step onto the bench with your left foot, right knee close to the floor.
Lift and lower your arms, swing them back to front and cross them across your body to incorporate them into the workout.
Step aerobics instructors usually involve energizing music and complete routines into their classes. If you need a break or find a move too complex, perform the basic step.
Warnings
When using a step bench for exercise, step completely onto the bench. Otherwise, you may miss the bench partly or completely and risk injury. For many step routines, you should step onto the center of the bench.
Anyone new to exercise should begin at the lowest height until your stamina increases. Rushing into intense workouts too quickly may lead to injury.
Pay attention to your posture when stepping. Keep your back straight instead of leaning forward at the waist; improper posture can lead to back strain.
Do not bend your knee more than 90 degrees, as this may lead to strain or injury. If you have any knee or ankle problems, a step bench workout is not ideal for you.
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