Step Aerobic Exercise

Step aerobic exercise is a form of exercise that utilizes your entire body.   It is similar to traditional aerobics done on the floor, except you have a “step”, four to ten inches high, in front of you.  Classes are usually an hour and involve routines that are arranged using the step, requiring more use of the leg muscles. Arm movements are often included to work large-muscle groups and burn more fat.  As with most group exercises, music is used to motivate and help exercisers keep their rhythm. 

Step Aerobics for the First Time

Good posture and performing steps correctly are important in order to prevent injuries. Good posture means that your head is kept up and your shoulders down. Your butt and stomach muscles should be held tight and your back kept straight. You should never lift your knee to more than 90 degrees. Good instructors usually demonstrate the proper way to execute each move. If you’ve never done step aerobics start with a beginner class, regardless of your fitness level. Instructors in beginner classes demonstrate all moves and routines, usingtheir terminology, prior to and often during the class. More advanced classes can move very quickly and you will get left behind if you don’t know the moves and the class’terminology.

When setting up your step, leave plenty of room on the floor around you. While most routines use the step, some are performed just on the floor. Even moves using the step often take you several feet on any side of the step. When stepping up on the step insure that your entire foot is placed in the center of the platform. You will eventually get a sense of where the step is and will not want to look at your foot constantly. Place your whole foot back on the floor when stepping down. During most moves, you want to place your foot as close to the step as is comfortable. You should be facing a mirror during most of the moves and you can easily check your posture and foot placement.

If you are uncomfortable going to a gym or class you can do step aerobic exercises at home using an instructional DVD. It only requires that you purchase or borrow the platform and risers. Most moves and routines require little space, but you should be sure the area around the step is sufficient for the moves. While exercising in a group is usually a lot of fun, step aerobics at home can be just as fun, especially with the right music and workout.

Step Aerobic Moves

The most basic move involves stepping up on the step one foot at a time, and then stepping down one foot at a time on the same side. This sounds almost too easy, but try it several times and you will feel it in your legs.

Add music and some arm movements like basic bicep curls and the work gets more intense. Every other move builds on this simple move. Be mindful that doing leg exercises and arm movements together takes a little time to get right. Be patient, stop if you fall behind and pick back up when you can. Never push yourself too far past your fitness level or ability.

Step aerobics terminology includes: basic step, A-step, diagonal, charleston, rocking horse, over the top, corner to corner, tap up. Each move is a variation of the basic step. For instance, to execute the diagonal step you simply step up onto the step, over it and then off the step on the other side in a diagonal, corner to corner lengthwise.

This move can be done in any direction. Moves build on the basic steps and each usually has a special arm movement which may be added if desired. Remember, regardless of how long you’ve done step aerobics, many classes have their own terminology so be sure to pay close attention or ask the instructor to run through their terminology before class.

Like any aerobic exercise, step aerobic exercise is great for burning fat and calories. The benefits to your heart are the same as if you were walking or running depending on the intensity of the work out. While people with knee problems may have difficulty, usually using a lower step will allow them to continue to participate in the exercise. Because step aerobics is fun to do, the exerciser is more likely to be consistent in participation which enhances the benefits achieved.

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