Step Aerobic Tips !

Ever tried a step aerobics class? It's one of the best lower body and cardiovascular workouts around. It has all of the benefits of running, but instead of the brutal kneepounding of jogging or running, step is low impact when performed correctly.

WHAT IS STEP AEROBICS?

Aerobic exercise is activity that uses medium-level effort of moving the large muscle groups continuously for at least 12 minutes (see section on Aerobic vs. Anaerobic for more info). Step training uses a sturdy box or bench on a non-slip surface during exercise. Stepping up and down onto the box works the quadriceps / thighs harder than just marching on the floor. It’s like climbing uphill compared to walking on a flat surface.

Some cautions come with this type of training. The step must be sturdy and on a non-skid surface. The step must be the proper height for your body and fitness level. Step is sometimes not recommended for people with knee problems. Like bicycling, it can be too repetitive (up and down, up and down) for people with problems with connective tissue in the knee joints.

This is not intended as medical advice which should be obtained directly from your doctor.

STEP WARM UP & COOL DOWN

You should consult your doctor before beginning any exercise program. To prevent injury always warm up and cool down your body before and after every workout.

A warm up should be of a few minutes of continuous rhythmic movement (like walking) to increase the heart rate and circulation, then stretches for the major muscle groups. A cool down consists of slowly letting the heart rate return to non-exercising rate (a fast drop could make a person pass out), and stretching the major muscle groups again.

It is recommended that the warm up of a Step workout include some activity off of the step first to develop the circulation and coordination. This can include the box without stepping up and down. For example a set of heel taps on the box, then a set of toe taps on the box while marching on the floor can help you get a feel for the box and test for stability before stepping onto it. The step can also be used for a deeper stretch during warm up and cool down.

This is not intended as medical advice which should be obtained directly from your doctor.

STEP BENEFITS

Step works the muscles in the lower body more than regular aerobic dance. The glutes in the rear end, the calves below the knees, and all of the hamstring and quadriceps muscles in the thigh work harder as you step up and down during a workout with a bench or box.

On super-low impact squats and other half-time/ slower moves the bench makes the exercise harder by allowing for deeper range of motion.

Another added benefit is that stepping up and down (forward up onto the step and backward down off the step) forces your torso to work harder.

All of the core muscles that support your standing upright have to work harder as you constantly shift your center of gravity.

So step works your abdominal, back, and waist muscles more!

This is not intended as medical advice which should be obtained directly from your doctor.