An aerobic step allows you to burn calories, improve your cholesterol, and tone the muscles of your buttocks and legs simply by stepping on and off it for a minimal period of time. No fancy choreography like you might find in a gym step aerobics class is necessary. Music, however, is a good tool to use because it will allow you to keep a steady, and hopefully fast-paced, rhythm. The aerobic step is typically between 4 and 12 inches high, so it can be adjusted for your height, comfort and fitness level. The higher the step, the harder the intensity and the higher your heart rate will go.
Step 1
Set up the step without any risers on a flat floor in a space with enough overhead clearance that you will not hit anything when standing on the step. Check your position by standing with both feet on the center of the step and reaching your arms up to the ceiling. Turn on some dance music.
Step 2
Jog or march in place for 10 minutes to warm up your muscles and soft tissue for the more strenuous step workout.
Step 3
Stand in front of the step wearing supportive shoes. Step your left foot onto the step just left of the center in time with the beat. Step your right foot up next to your left foot at a hip's width distance on the second beat. Step down to the floor with your right foot on the next beat and then step down with your left foot on the fourth beat.
Step 4
Continue stepping up and down following the pattern or left foot, right foot, right foot, and left foot. Change your lead foot every five times you complete a step up and down. Breathe deeply in through your nose and out through your mouth as you step.
Step 5
Waive your arms over your head to increase your heart rate as you step up onto the step and lower your arms as you step down.
Step 6
Wear ankle and/or wrist weights to make the exercise more challenging, or add one riser on each side of the bottom of the step to raise the height.
Step 7
Go for 15 to 30 minutes depending on how you feel. Stop if you are having a hard time breathing or experience nausea or lightheadedness.
Step 8
March in place for 5 minutes after your workout to cool down and lower your heart rate.
Tips and Warnings
- Choose music that is at 122 cadences per second, or slower if you are a beginner. CDs sold to group exercise instructors will have the cadences per second listed on the CD. Always step completely onto the step and back onto the floor. Do not only step up with part of your foot on the step and your heel hanging off the end.
- The impact from stepping down onto the floor can be more dangerous than stepping onto the step. Be sure to keep your knees bent at all times so as not to stress your knee joint.
Things You'll Need
- Aerobic step
- Two risers
- Athletic shoes
- Music
Member Comments