Aerobic stepper workouts use a low platform for stepping up and down. Created by fitness expert Gin Miller in the late 1980s, step aerobics is now used in gyms, athletic programs and home-exercise regimens. Workouts are comprised of simple to complicated step moves in sync with music. You can mix and match moves to create your own workout to music that you like. Music should be no more than 128 beats per minute.
Basic Step
The easiest step movement can begin with either the right or left foot. Step up with one foot followed by the other onto the platform. Step off leading with the foot that began the step. This move targets the glutes, calves, hamstrings and quads. It is the basis for many other movements. You can use dumbbells to add an element of weight training to your workout. The dumbbell should be easy for you to lift.
Single Leg Push-Off
The single leg push-off is another simple move ideal for beginners. It targets muscles in the legs as well as the deltoids, trapezoids and rotator cuffs. Step up on the platform using the right foot. Keep the left foot on the floor. Lean forward with your arms by your side. Keep your head level and look at the ground 2 to 3 feet in front of you. Jump straight into the air pushing off with your right foot and lifting your left foot. Keep your spine straight when jumping up. Land with both feet on top of the middle of the platform. When you land, let your knees bend until you are almost in a sitting position. Then, step off the platform left foot first.
Step Stretch
The step stretch targets the calves and shins. You can do this movement with or without music as it does not involve a rhythmic step. Use a stepper with two risers. Put the stepper next to a wall. Step on the platform with your right foot. Put the ball of your left foot on the back of the platform. The heel of the left foot should be in the air and not touching the platform. Contract your abdominal muscles then move your shoulders down and back. Brace yourself on the wall using your fingertips. Lower your back heel towards the ground while slightly bending your right knee. Hold this position for 15 to 30 seconds. Complete two to four repetitions on each leg.
References
- Alexey's Stepcenter: Basic Step
- American Council on Exercise: Single Leg Push-off
- American Council on Exercise: Step Stretch
- American Council on Exercise: Raised Platform/Box Exercises
- Kirtland Community College: Step Aerobic Terms & Choreography
- American Council on Exercise: Step Training Guidelines
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