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The Basics of Step Aerobic Exercise

You have been involved in aerobic exercises for some time now and have decided to take your exercising to a newer level, that will move you beyond your reached plateau.  Your friend has recommended a step aerobic exercise program.  He/she says that a step aerobic exercise program will help you metabolize fat, strengthen your muscles and increase your aerobic stamina. 

However, before beginning any new exercise program it is always important to understand what the program entails, what are the benefits and what are the precautions.

What Is Step Aerobic Exercise?

Step aerobic exercise is an aerobic activity that utilizes a four to 12 inch step.  Specifically, this cardiovascular exercise involves stepping up onto this raised platform at specific intervals and alternating which leg is used.  This routine requires coordination and may be synchronized with music.  Introduced in the early 1980’s, step aerobic exercise provides an excellent aerobic workout that provides the added dimension of working the legs and increasing the intensity of the aerobic benefits.

Unlike some other exercises that place significant stress on the joints of the legs, step aerobic exercise is a physical movement with minimal duress placed upon the joints of the lower extremities. In fact, when it comes to stress on the joints of the leg, step aerobic exercise is similar to walking.

Benefits

The benefits received from step aerobic exercise would be an excellent cardiovascular workout.  This is accomplished through the routine that requires you to step up and down from the platform or step.  This raising and lowering of the body utilizes the large muscles of the lower legs.  These actions also strengthen those muscles as well as the tendons and ligaments that connect the muscles and the bones to each other. 

This workout is equivalent to that which is received through jogging or running, but, again, without the associated stress placed upon the joints of the knees and ankles. In addition, step aerobic exercise is choreographed with upbeat music and can the accomplished in the company of other step aerobic exercise enthusiasts.

Precautions

As with any exercise activity there are certain precautions that should be remembered.  One such precaution is making sure that you execute these exercise routines properly.

Proper form techniques include stepping up onto the platform utilizing the entire soul of your foot, being close to the step when stepping up, alternate the legs, performing no more than five consecutive step ups per leg, do not allow your knee to lock and stepping up softly to and down from the step. 

Other precautions include utilizing a step that is at the proper height.  This range is determined by the expertise of the step aerobic exercise enthusiast with a height of four inches being for a beginner and 12 inches for an expert.  Also, your step exercise routine should not exceed 122 cadences per minute.