Aerobic Stepper
Step aerobics is a classic cardio workout. … The “step” is a 4-inch to 12-inch raised platform. You step up, around, and down from the platform in different patterns to boost your heart rate and breathing, and strengthen your muscles.
Step aerobics moves range from simple to advanced. The most basic is a step-up, step-down. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backwards.
Areas It Targets
Core: Your core muscles stabilize you as you’re stepping. You’ll also burn fat and get stronger abs.
Arms: Your lower body is the star of step aerobics, but you may also use your arms and do strength- training exercises with weights specifically for your arms.
Legs: Stepping up and down works your calves, quadriceps, and hamstrings.
Glutes: All those step-ups strengthen and tone your buttocks.
Back: You’ll use the muscles in your lower back with each step.
Intensity Level: Medium
The intensity level depends on how high you make the step and what kinds of movements you do on it.
For the lowest intensity, put the step flat on the floor. To make it more intense, add risers that raise the step’s height. Use your arms, too. The more you raise your arms overhead, the harder you’ll work.
Type
Flexibility: The fluid motions of stepping will improve your flexibility.
Aerobic: Your heart will pump harder. You’ll sweat as you burn calories.
Strength: Stepping up and down works the muscles in your calves, legs, and buttocks. Many step aerobics classes add strength-training with weights. Although you can also use light weights while you step, it’s best not to, since you could injure your shoulder joint.
Sport: If you’re an athlete, you might use step aerobics to cross train.
Low-Impact: You usually keep one foot on the bench or ground, so step aerobics can be a low-impact program.
What Else You Should Know
Cost: If you’re planning to do step aerobics at home, you’ll need to buy a step and risers.
Good for beginners? Start with basic steps and work your way up to more difficult movements.
Outdoors: You could take your step outdoors, but most people do step aerobics in a gym or at home.
At home: You can set up the step at home and exercise to music or with a workout video.
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