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tep training is a cardiovascular workout you can do at home with minimal equipment. All you need is a step platform and at least twenty minutes to fit in a step workout. If you’re just starting to exercise, step training is a great way to get started, and if you’ve been exercising for a while, step workouts are a fun way to vary your routine.
With step training, you can enjoy a low-impact workout that’s not hard on your joints but still improve your cardiovascular fitness and burn a significant number of calories and body fat. Expertly choreographed DVDs and high-energy music make the experience even more fun.
Once you’ve mastered the basics, you can increase the intensity and work your entire body by choosing a DVD that combines step training with other exercises like step boot camp or step circuits that alternate stepping with strength-training intervals. With step-circuit workouts, you can work your upper body, lower body and cardiovascular system all at the same time. That’s a timesaver!
Adding Step Training to Your Routine
If you’re just starting, you’ll need a step platform. Don’t skimp on quality. Choose one that’s sturdy and has good traction so it won’t slide on the floor when you step. Look for one that has a wide platform and is adjustable so you can increase the height to make stepping more challenging as your fitness level increases. Gotta keep challenging yourself! Choose one that can be adjusted to a 4, 6 and 8-inch height.
If you’re just starting out, begin with the 4-inch height and gradually work your way up. Learn how to step correctly before raising the height of the platform. When stepping, place your entire foot on the step so that no part of it is hanging off the side. Make sure the area around your step is free of objects you could trip on. No injuries allowed!
If you’re having trouble combining the arm movements with the leg movements, begin by mastering the leg movements. You can always add the arms once you’re comfortable with the legs. Since the leading leg encounters more stress than the non-leading leg, change the leading leg regularly as we do in all of my step workouts and DVDs. Be sure to mind your posture too – shoulders back, butt tucked under and abs contracted when you step.
Benefits of Step Workouts: What Can You Expect?
Step workouts give you a cardiovascular routine that’s easy on the joints. Plus, the movements are constantly changing and the music is motivating so there’s little risk of becoming bored. Step workouts can also be high-impact with more jumping movements where both feet leave the ground. In one study, this type of high-impact step workout resulted in significant improvements in bone density: hip bone density increased by 3.3%, lumbar spine density by 1.2% and leg bone density by 0.9%.
Ways to Make a Step Workout Harder
You can make a step workout more challenging by raising the height of the platform or by selecting a longer or more intense step routine. Combining high-intensity interval training with your step workout is another great way to make your step workout harder. And best of all since a good step absorbs a lot of the impact, this type of workout is easier on your joints.
The Bottom Line?
Step workouts challenge your cardiovascular system and they offer lots of variety. They’re high energy and fun – and they don’t have to be hard on your joints. Plus, you can always increase the intensity by simply changing the step height or by adding interval blasts. By combining step intervals with strength circuits using dumbbells or body weight exercises, you can add another whole dimension to stepping. Whether you’re a beginner or advanced, step workouts have lots to offer.
References:
Int J Sports Med. 2011 Feb;32(2):100-8.
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