Aerobic exercise is a physical exercise of low to high intensity that depends primarily on the exercise energy-generating process.
Whether you’re a beginner just starting to step or a long-term fan who’s been stepping with Jane Fonda since the 1980s.
Incorporating a step aerobics workout into your regimen is an effective way of burning calories and fat.
Feel free to customize your step aerobics routine to suit your needs and help you reach your fitness goals, no matter what they are.
Aerobic: Instruction
Warm up with a few minutes of light cardio such as walking on a treadmill then stretch, targeting the muscles in your legs and thighs.
You may also want to warm up by stepping in place without using the aerobic step, just to help warm the muscles you’re about to use.
Place your aerobic step on a flat surface.
Adjust the step’s height so you can step on and off of it without bending your knee more than 90 degrees.
You can place the step vertically or horizontally in front of you.
Beginners may want to choose a lower height until they’re used to a step aerobics workout.
The higher the step, the harder the workout will be
The American Council on Exercise recommends setting the aerobics step between 4 and 10 inches high. The most common step height, it says, is 8 inches.
Stand no farther than 12 inches away from the step, then stride onto the platform with your entire foot.
The sole of your foot should fully connect with the step before you descend from its surface. Don’t position your heel over the step’s edge.
Rise onto the step with your other foot once your leading foot is in place.
Step down with your leading foot so you land no farther than one shoe-length away, then step down with your other foot.
To keep your weight evenly distributed across the sole of each foot, step off the platform so your toe touches the floor before your heel.
After about one minute of leading with one foot, switch to the other foot.
Increase your workout’s challenge by adding rhythmic arm movements, taking care not to lift your arms beyond shoulder height.
Swing or pump your arms in time with your steps or try something harder.
