Aerobic Step Exercises: Step Overs

Aerobic Step Exercises: Step Overs

If you are interested in losing weight or increasing your current fitness level, the aerobic step may be perfect for you. Unlike strength training exercises, which are typically done in a gym, the aerobic step can be done almost anywhere, even in the safety and security of your own home.

The Background of Aerobic Exercise

While strength training exercises have become more and more popular in recent years as a way to lose weight, tone up and improve overall fitness, your aerobic fitness level is also very important to good health and a long life. Aerobic exercise is also known as cardiovascular exercise, and typically is thought of as exercises such as walking, biking and swimming. However, aerobic (or cardiovascular exercise) is defined as simply any type of exercise that focuses on keeping your heart rate constantly elevated for an extended period of time. Aerobic exercise can be effective in helping you lose weight, prevent chronic disease, and make everyday activities much easier and more enjoyable.

Preparing for the Aerobic Step Over

Now that you understand a little bit more about why the aerobic step over is so important, you can prepare to perform the exercise. Start by finding an aerobic step, which typically consists of a bench, and risers which can be used to make the step as high or as low as you prefer. Place the desired amount of risers under your step in an area that has been cleared of all other exercise equipment.

Performing the Aerobic Step Over

Now it is time to perform the aerobic step over. Start by standing in front of the step with your feet flat on the ground. Look at the top of the step, or slightly in front of it. Start by marching in place to get warmed up. Once you feel ready, carefully step your right foot to the top of the step. Follow with your left foot. Once both feet are on top of the step, carefully bring your right foot down on the opposite side of the step from where you started, and again follow with your left foot. Now, without turning around, bring your right foot back to the top of the bench, and repeat with your left foot. Finally, bring both feet back down on the ground, in your starting position. Continue doing this for at least five minutes.

Intensifying the Aerobic Step Over

One of the best and easiest ways to intensify the aerobic step over is simply by increasing either the rate at which the exercise is performed, or by increasing the amount of time spent performing it. While gains can be made with as little as five minutes of activity, research has found that for best results, you should engage in at least 30 minutes of cardiovascular exercise five days per week.