Invented in the 1980s, Step is a type of aerobic exercise that uses a platform that you step up and down from to increase your heart rate. Because you are changing your elevation, you will have a more intense exercise than you would on a flat surface. Step can help you to tone your hamstrings, quadriceps, gluteus maximus and calves. While step choreography can become complex, the basic movements are simple to do.
Step 1
Choose your step.
The American Council on Exercise (ACE) recommends that beginners use a step that is 4 inches high. After you become comfortable with the step, your step's height depends on your height and skill level. Regardless of your skill level, if the step causes your knee to bend more than 90 degrees when all of your weight is placed on the corresponding foot, the step is too high. In addition, if you have chronic knee problems, you should consult with a medical professional. Follow her advice with regard to step height. If you have participated in aerobics classes before and have a higher skill level, you can use a step that is up to 10 inches high. The average step height is 8 inches, which is safe an appropriate for semi-conditioned individuals.
Step 2
Prepare your space.
Place the step in front of you on a flat, non-slippery surface. The step should be approximately 12 to 18 inches in front of the place, where you plan to begin your workout and exactly perpendicular from your body. There should be two arms' lengths of free space around your step in every direction. Once it has been placed securely, step on and off your step to make sure it does not wobble or move when you use it.
Step 3
Start stepping.
Begin with what is referred to in aerobics as a basic step. With good posture--your head up and your back supported by pulling your navel in toward your spine--place your right foot on the step in a heel-toe motion. Make sure your entire foot is on the step; your heel should never dangle off the end. Remain erect, never shifting your weight forward at the waist. Follow with your left foot. Your step is a light movement, not a stomp. Step off the platform onto the ground and relatively close to the back of the step, landing on the ball of the foot, then the heel. Either change back and forth between your right and left foot as the lead foot each time, or switch every minute. It is important to lead the same number of times with each foot to avoid developing one quadriceps muscle more than the other.
Step 4
Try new moves.
Once you have mastered the basic step in a safe manner and become comfortable doing aerobics in a three-dimensional format, you can try new moves. Many videos are available on the market that will allow you to do step choreography in your own home, or you can try a class at your own gym. Remember to always work at your own pace. Slow down and either rewind the video or ask your instructor for help if the steps become too complex.
Tips and Warnings
- Always keep a bottle of water near you. Drink it regularly to stay hydrated. For good knee health, make sure your knees are placed directly over your feet, not in front of your toes, as you step on and off the step. Step as lightly as possible on the step at all times to reduce impact. To gauge if you are stepping too loudly, check if you hear a stomping sound. If you are stomping, lighten your step.
- If you have ankle or knee injuries, you should consult with your physician before attempting a step exercise program.
Things You'll Need
- Aerobic step
- Athletic shoes
- Workout attire
References
- "Fitness Theory and Practice;" Peg Jordan, R.N.; 1997
- America Council on Exercise
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