The step workout is a rhythmic aerobic exercise that involves stepping up and down on a 6- to 12-inch adjustable platform. Health clubs, gyms and private fitness studios conduct step classes. Some instructors use the step platform as a weight bench and incorporate strength-training exercises into their step aerobic classes.
History
Although fitness instructor Gin Miller is credited with turning step aerobics into a group exercise activity, she points out that the concept goes back some hundred years. Since the early 20th century, Miller explains, coaches used stadium steps to train their athletes. The Harvard Step Test, developed in 1943 to measure cardiovascular fitness, involved stepping up and down on a 20-inch platform.
When she injured her knee, Miller's physical therapist advised her to step up and down on a milk crate to strengthen the muscles that support her knee. This inspired her to put the step movements to music and create a new form of exercise. She approached Reebok with her idea and, impressed, the shoe company created one of the first group step exercises.
Benefits
The stepping movements of step aerobic exercise work the hamstrings, gluteal muscles and quadriceps. Most step classes comprise athletic movements, which are enjoyed by both genders. The step platform can also be altered, so that one side is higher than the other. That enables you to perform incline and decline strength-training exercises.
Types of Movements
In the basic step, you step up and down on the platform. It is considered a single lead step, since you will stay on the same lead leg unless you transfer your weight to the opposite leg. Alternative lead steps involve lifting one leg and performing a knee lift, side kick, front kick or leg curl with the opposite leg. Lateral, propulsive step movements can also be performed across the length or width of the step platform.
Considerations
The intensity of a step aerobics workout can be increased in a number of ways, including working on a higher platform or performing power moves. The latter involve jogging up or jumping up onto the step. Step choreography that uses propulsion moves and alternate lead-leg movements is usually more intense than choreography based on variations of the basic step.
Warning
Most guidelines suggest that step should be performed at 118 to 130 beats per minute. While some instructors use a faster pace, that often produces poor alignment and improper form. Since faster movement may compromise the full range of motion, the step workout's muscle-toning effects will also be minimized.
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