An aerobic step is a platform that ranges in height from 4to 10 inches and has a rubber tread on the top to prevent slipping. In addition to being an excellent source of cardio, step aerobics is a great way of toning your thighs, legs and glutes.
Before beginning your workout, ensure that the step, or platform, is stable on the ground and at a comfortable height. As you become more comfortable with your capabilities or need more of a challenge, adjust the height accordingly. Similarly, if you find that the height is too difficult, lower the height accordingly. When stepping, keep your head up, your abdominal muscles pulled inwards and your shoulders back. At no time should you lean forwards at the waist or slouch downwards. Doing so will result in back injury. Ensure that you are stepping with your feet in the center of the platform and that your feet are meeting the step in a heel-to-ball manner. To prevent knee strain or injury, do not allow the knee to bend more than 90 degrees. Less is better with step aerobics when it comes to knee bending.
There are a variety of exercises that can be performed with an aerobic step. Popular exercises that you can try on the aerobic step include:
- Basic Step (step up and down in a controlled manner)
- Running Step (quickly step up and down as if you were running up and down stairs)
- "A" Step
- Jumping Jacks
- Aerobic step push-ups
Word of Caution
Although the aerobic step is stable on the ground, it is still possible to slip and fall from the platform. Always wear supportive shoes with grips on the sole. Do not wear long pants, dragging the floor, to prevent tripping. Because aerobic exercises are intense and require significant effort, drink plenty of water throughout the duration of the workout to prevent dehydration. It is important to stop using the aerobic step if you feel pain at any point during your workout. Individuals with knee pain or weakened knees should refrain from participating in step aerobic exercises, unless suggested and monitored by a licensed physician.