Step Aerobics 4-5 days per week

[khiway]

Cathe or anyone,

I am a beginner/intermediate exerciser who is bottom heavy (5'1", size 18, 224 lbs) and was thinking about doing Basic Step, Low Impact Step and High Step Circuit 4 to 5 days per week, floor aerobics 2 days per week and upper body 3 to 4 days per week in a rotation. My main objective is to tone my hips, thighs and rear and reduce inches. Is it okay to do step aerobics 4 to 5 days per week for a heavier bottom person without bulking the legs more than what they are? Also, has anyone seen good results with doing Step Aerobics 4 or more days per week and if so please explain your results. Thanks!

--Kimberly C

 

[Aquajock]

Hi, Kim! IMHO, doing step 4-5 times per week is a bit much, not necessarily in terms of "bulking" the muscle groups of the lower body (glutes and thighs) but because that much of one mode of exercise can, over the long term, increase the risk of overuse injury to the joints involved, especially the knee joint. Also, doing that much step, or any cardio mode, can make you overefficient at the mode, which can lead to lessening of energy expenditure because you're so accustomed to that mode.

I'd like to suggest you do step 2 times per week (steady state, interval or circuit-style), floor cardio (including hi/lo, kickbox and boot-camp style drills) 2-3 times per week, and maybe even throw in a jog, run or power-walk as another mode of cardio. Also, if you're a waterbaby (like yours truly) try to wiggle in an aquatic workout once per week as well.

HTH -

A-Jock

 

[Aquajock]

Also, although I know you're concerned with "bulking" the lower body area, you absolutely need to include at least one strengthening session for the lower body muscles at least once a week.

If you focus on strengthening the lower body muscles while at the same time gradually increasing the intensity of your cardio workouts, you will see some excellent shaping results - and note that the shaping results are secondary to the most important benefits of a total-body strengthening routine, which are: functional strength; building and maintaining muscle mass; strengthening the bones; and upkicking your energy level.

A-J

 

[CDPotier]

I do cardio six days a week, and when I was running, I ran six days a week for a total mileage of 50 miles a week. Step is the only workout I have found that I consider comparable to running, and it has about one-third to one-half the impact of running. I do step four to five times a week, and the other one to two times I do kickboxing, although I don't find it an intense as step. It is true that, if you overdo a certain activity, you are more likely to be injured, but most serious runners run every day.

I have good results doing Step that often, and I also work my lower body with weights at least twice a week. If your quads are stronger, they will hold your kneecap in place more efficiently. I think that toning your legs will only help you , and muscle burns more calories than fat, so you will lose weight more quickly.

Good luck.

 

[khiway]

So doing step 4 to 5 days per week is really too much. I really should do step 2 to 3 times per week, floor cardio 2 times per week and lower body strenghening 1 time per week. This is very helpful and thanks for sharing your input on this subject.

--Kimberly C

 

[roxy28]

I THINK YOU SHOULD SWITCH UP THE STEP ROUTINES TO MAKE SURE YOU DO NOT HURT YOUR SELF. IT IS EXPENSIVE TO START OUT AND BUY ALL THESE ROTATIONS BUT YOU ARE BETTER OFF. YOU WILL NOT GET BORED AND YOU WILL USE YOUR MUSCLES DIFFERENTLY WITH EACH WORKOUT.I DON'T THINK YOU WILL BULK UP FROM CARDIO BUT WATCH HOW HEAVY YOU GO WITH LOW BODY WGTS. AND TAKE A DAY OR DAYS OFF AS NEEDED.

 

[kelley111]

I'll be 43-years-old next month and I do step probably 3-5 days per week. I've been doing this since I was in my late 20s, and I've never had any knee problems. As a matter of fact, for about 3 years I taught step 4-5 days per week without any problems. The only cardio I do besides step is Cathe's kickboxing workouts.

I am bottom heavy and I do not get bigger with step. I do not necessarily get smaller either. I have found the best weight workout for my lower body to be Cathe's Pyramid Weights.

 

[lfcjasp]

Kimberly, I wouldn't recommend doing step on consecutive days. Alternate the step with kickboxing, other hi-lo, do some serious walking. Cathe's Bootcamp is a great circuit workout that has hi-lo and kickboxing for its cardio segments, buit your heart rate will stay up there even on the weight segments. Good luck, Kimberly!!!

 

[kathryn]

I agree: it's better to alternate step with some other form of workout, to avoid overuse injuries, and to get better muscle balance (step works the quads more than the hams). You might not have problems right away....or ever...but why take the chance?

Kickboxing is a good workout to alternate with step (the recoil of the kicks work the hamstrings, which should be about 70% as strong as the quads for good muscle balance).

Also, some people say they have problems with getting "turnip thighs" from doing too much stepping (perhaps people who tend to bulk in the lower body).