As part of any healthy lifestyle, it’s essential to find a balanced diet combined with a course of regular exercise. This means that in addition to making the necessary dietary changes, we should also be undertaking some form of cardiovascular exertion to try to improve our fitness and well-being. One of the best ways in which we can do this is by step-aerobics.

Step-aerobics, as the name would suggest, is an aerobic exercise which involves stepping on a raised platform in time with music, and usually in accordance with some instructor. It’s also possible to introduce weights into step-aerobics, to make it an even more challenging work out. A one-hour aerobics class once a week would be a great starting point, and if you’re out of the way of exercising, You will find you are exhausted after even such a mild exertion. Additionally, You will feel aches and pains in the muscles of your lower legs and abdomen after the first few lessons, but this is normal as you work muscles which have lay redundant for so long. By taking care to properly warm up and cool down, you can effectively loosen your muscles to avoid this strain as far as possible, although with the major build up of lactic acid occurring in these muscles, it isn’t always possible to avoid the pain completely.

Step-aerobics largely takes place in a class environment with an instructor and other participants. This means that you actually require very little to get going – you really only need to turn up in suitable attire. Alternatively, you are able to work out in the comfort of your own home thanks to one of the many instructional videos available. These aerobic workouts can be great, given that you are able to fit them in around your daily schedule, although it is significantly harder to find the motivation to use a video than to go to a class which can have added social implications.

If you’re interested in step aerobics, why not see if there are any classes in your local area? Chances are, there will be classes run for all levels, from beginner right through to highly experienced. Remember to take things slowly is you’re a bit out of the way of exercise to avoid injury, or over exertion. And, of course, remember to have fun. If you can find a class that you enjoy with people you like, that really is half the battle, and You will be well on your way to losing weight and significantly improving your fitness.

Jonathon Hardcastle writes articles on many topics including Baseball, Golf, and Games

If you are an enthusiastic fan of most aerobic exercises, you may have considered escalating your workout intensity with step aerobics equipment. The objective of participating in step aerobics are the mostly the same as other group fitness workouts which is to raise your heart rate and maintain it for at least twenty minutes and at the same time toning your muscles and burning fat. Step aerobics will help you reachall these goals, while adding an extra dimension to your exercise program. to start with step aerobics program, you are able to sign up for a step aerobics class, or you can buy the stepper with the instructional videos learn to do it at home.

The advantages of step aerobics are:

1) It adds extra fun to your regular exercise routine

2) It is simple and easy to learn

3) The equipment is fairly cheap

4) It utilizes the big muscles of the lower legs which helps strengthen those muscles

5) It strengthens the tendons and ligaments that connect the muscles and the bones to each other

How to Use Step Aerobics Equipment

You can buy a book or video or even join the local gym to learn step aerobics. However, you can also simply begin with simple exercises by just stepping onto the platform and then stepping down. These simple exercises can then progress steadily from simple steps to more complicated aerobics routines.

Besides that, you can also increase the rapidity of the steps or raise the aerobics step platform which will result in increased fitness and skill. The step aerobics exercises can grow in complexity as you become more proficient.

The step aerobics exercise are usually choreographed to music just like other group fitness routines, but instead of exercising with side to side movements on the floor, You will be exercising vertically by stepping up and down from the platform of your stepper. The most important thing to an effective workout is to be observant of your posture. Always keep your head up, your shoulders back, and your back straight as you do your workout. When stepping onto the platform, your foot should be solidly on the surface and when you step down from it, your feet should stay close to the back of the stepper. This is to avoid the back strain of lunging backwards.

When you step on a steps aerobics platform there is no shock experienced by your joints.

Cost Of Step Aerobics Equipment

If you have decided to purchase your own set of step aerobics equipment, you should know that it will cost you anywhere from $30 to $100. However, if you can afford to purchase a higher end model, You will get some advantage. These more expensive models are usually adjustable in height so that it can accommodate different skill levels or workout intensities.

For a beginner a four inch step is sufficient, but when you increase your intensity, you can raise the aerobics stepper in two-inch increments. This is why the more expensive model which is adjustable may be more economical in the long run.

However, if you have a low budget, or you want to try out step aerobics without purchasing the equipment first, any household item can be an adequate substitute. You can use things such as a block of wood, a milk crate, or, even a short stool which can act as a raised platform for you to start practicing step aerobics.

Precautions to Take During Step Aerobics

As with any regular exercise activities, there are certain precautions that you should take when participating in step aerobics. One such precaution is to be certain that you execute step aerobics exercise routines properly.

Some of the proper techniques of working out with step aerobics are:

1) Stepping up onto the platform using the entire soul of your foot

2) Being close to the step when stepping up

3) Alternate the legs used to step up and down

4) Perform no more than five consecutive step ups per leg

5) Don’t allow your knee to lock

6) Step up to and down from the step softly

Other precautions you must take include utilizing a step or platform that is at the proper height. This range is usually determined by the expertise of the step aerobic exercise participant. A height of four inches is usually suitable for a beginner and a 12 inches high platform only suitable for an expert.

The step aerobic exercises are the most famous exercises all over the world. As many people have tried doing theses exercise they have found a lot many benefits. Those who want to have step aerobics benefits they’re supposed to have a regular spaced time for this exercise. Some of the benefits that you are going to get when you are going to do those exercises are as follows:

1. Have fun while exercising:

If you are trying the step aerobics, You will find that you are able to enjoy as much as possible. Many a times it happens that doing some hard exercise is challenging. But it’s not the situation with these exercises, as You will find a step aerobic benefit in this and that is your body won’t get tired very easily.

2. Burning your fat:

In the step aerobic benefits, there is another benefit and that is you are able to burn your fat as much as possible. These aerobic exercises can also aid in the burning of fat out of your body, but it also depends on the efforts that you are putting on. These exercises are as equal to doing the other normal regular exercises.

3. Helps in growing in your strengths:

The step aerobic benefits you in improving in your tolerance and flexibility as well. Some of the biological systems are very much benefited from these aerobic exercises. Your body becomes flexible though theses exercise especially your shoulders and your legs.

4. Assets in psychological growth:

The steps aerobics benefits you in terms of releasing your stress level from your body. Many a time there are so many issues developed because of stress and that leads you to social tensions also. These exercises assist you to release the stress and then improve in your relations with others.

5. Arrangement done at a less price:

There are other Step aerobics benefits like you are able to do these exercises at the cost of nothing. You just have to get some things like shoes and the attire for workouts and some more things. You need to search for a place, where you can do all these exercises.

6. Doing Aerobics any where any time:

This is one thing that is very simple to understand. if you are going to do some exercise then you need to have a place. For the aerobic exercises you just need to search for a small place where you can exercise daily. The place you have chosen might be inside your own house or may be some where outside.

Now, before you go crazy on me… hear me out.

I’ve been in the health and fitness industry (more specifically gym?) for a while now and I really have to say that if I were to start a club from scratch… I wouldn’t include an aerobic program at all.

Why?

Because I’ve never REALLY seen these programs work.

Sure, I’ve seen people start to drop weight with step aerobics, but they tend to plateau extremely quickly and plateaus lead to frustration. Frustration leads to doubt and doubt leads to failure.

Studies have shown that aerobic exercises can burn away valued muscle AND have shrinking effects on the heart and lungs. Now, of course I am not taking about aggressive cardiovascular routines that in fact challenge the body.

No, what I am referring to are the activities that try to “put” you in a certain target rate… you know… the vaunted “fat burning” zone.

Listen to this:

Yes, it’s true that your body burns more calories from fat when you are operating at a certain effort level like what is experience when most people are involved in activities like step aerobics.

However, what you in fact miss out on are the “afterburn” effects that other types of exercises can provide. Most people lose any and all the benefits of a heightened metabolism within 30 minutes of finishing a step aerobic workout. Compare that to the 72 hour lift in metabolism that interval training and weight training can provide and you can now start to understand why many of the people that are actually on the workout floor subjecting themselves to more grueling workouts look and feel better than their “step aerobic” counterparts.

I am sure you’ve seen all of the step aerobic DVD’s and tapes that go on sale in places like Walmart or even on TV…

Don’t waste your money.

Most people only do these tapes for a short amount of time and then they quit.

Why?

No results… it’s too convenient… it gets stale… etc.

Don’t forget, your body is an INCREDIBLE assembly of systems and it’s ability to adapt to any given stimulus is quite remarkable. That being said, the other downfall of step aerobics is that you are always doing the same routines over and over again and you adapt.

Adaptation = NO RESULTS

There is one good thing about step aerobics though…

Most step aerobics classes are VERY SOCIAL and this social atmosphere actually helps people to continue their workout programs.

I like social programs and working out… the right social program properly formatted will give you amazing results.

Unfortunately, step aerobics really doesn’t fit the bill of what I’d consider “proper formatting”.

Aerobics exercise is the optimum way to raise your heart rate, burn fat, and tone your muscles. You can choose from a variety of options, from running and walking to aerobic machines and classes. You can dance, run, walk or hop your way to a fitter body. As your body becomes accustomed to the routine, You will want to find ways to add more intensity to the program. A good way to step up your routine is to add step aerobics moves. The great thing about step aerobics is you are able to find ways to intensify your workout with limited cost and space involved.

Step aerobics routines follow the same principle as other aerobic activities using continuous activity through a series of steps and arm movements that are set to music. A step aerobic routine is different because the workout goes vertically, by situating the entire routine around a small platform that you continuously step onto and off of. Not only does step aerobics increase the number of calories burned, You will also intensify the effects in your leg and buttock muscles.

Using a step or platform provides a little more boost to your cardio workout with a more intensive form of workout. Another great benefit of step aerobics is it’s a low impact activity and does not result in the joints stressing as do other activities, such as running or jogging. In truth, when it comes to stress on the joints of the leg, step aerobics are similar to walking.

The step platform comes in a variety of heights, starting with four inches. If you are a beginner, this is probably the height to start with. The size goes up from there in two-inch increments, and will be determined by your comfort level and experience. If you decide to try step aerobics in the privacy of your living room, you can buy the platforms for around fifty dollars. There is also a huge variety of video and DVDs to choose from. This type of workout is actually well suited to a home routine, since it does not take much space and it’s easy to do in front of the television.

The workout moves are not hard to master, and can be easily accomplished by the newest newcomer to aerobic exercise. A beginner can start by stepping up and down from the four-inch platform. You can add variety with different steps, music and the addition of arm movements. The level of intensity of the workout is completely variable, and can be set to the skill of the participant. For example, you can adjust the step platform in two-inch increments to be higher than the starting four-inch mark. A higher step will mean a higher level of difficulty. You can adjust the music tempo to include more beats per minute which will result in an increase of aerobic moves in a session. You can also incorporate arm movements and even add free weights to give your upper body a more intense workout as well.

One important rule of thumb however, is to never increase the intensity of your workout until your current level becomes easy to complete. Trying to accomplish too much too soon will only result in sore muscles, and quite possibly the need to take some time off from to heal.

When performing your step moves be watchful of your posture. Keep your head up, shoulders back, and your back straight while stepping up and down from the platform. Place your entire foot solidly on the platform when stepping up. Place your foot directly behind the platform when stepping down. Always begin your routine with a warm-up and finish off with a cool down. These steps are extremely important in protecting your body from injury.

Benefits

The benefits received from step aerobic routine is an excellent cardiovascular workout and the strengthening of the lower body muscles. This raising and lowering of the body utilizes the large muscles of the lower legs.

A step aerobic exercise routine can be compared to jogging or running in cardio benefits, but without the associated stress placed upon the joints of the knees and ankles. In addition, step aerobics are often choreographed with upbeat music and can the accomplished either in the business of other enthusiasts, or in the privacy of your home.

One of the more popular aerobic exercises is step aerobics. Most of the time step aerobics is conducted as a class in a gym. This can really be fun and you can make a lot of good friends. But with the number of videos that have hit the market many people do step aerobics at home. There are also the many TV programs that conduct daily exercise classes. Most of the TV exercise classes conduct a variety of aerobics so if you are into step aerobics only this might not be for you.

Step aerobics is done on a platform where you step up and down usually to the beat of music. It’s recommended that you not exceed 128 BPM as this can cause injury. Sometimes this can cause people to want to go faster to get a better workout. Well you can actually get a better workout by staying below the 128 BPM and modifying your routines. The platforms are usually from 6 to 10 inches. For a better workout if you are in good physical condition choose the higher platform. You can stay below 128 BPM and achieve the same step aerobic workout.

But before you even get started doing your step aerobic routines, it is a good practice to warm up for about 10 minutes doing stretching exercise and maybe some light jogging.

Another thing that is very important is the Choreography. Increasing power and force can add significantly to the intensity of your routine and cardiovascular benefits. Raising you upper limbs and bringing your knees up higher is also helpful. This way you can get that good workout that you want and still stay below 128 BPM.

Sometimes we get very enthusiastic and want to to do step aerobics everyday. This is not a good idea. Most experts suggest that you limit step aerobics to no more than 4 days a week. But you are encouraged to participate in cross training activities with equipment you find in a gym or bicycling. The idea is that you need to be cognizant of possible injury doing step aerobics, especially if you increase the tempo beyond 128 BPM.

The step aerobics are normal aerobic exercise that are basically distinguished with the inclusion of the equipment called step. This is most commonly available at every fitness and sport shop. The step helps to add the intensity to the normal aerobics exercises. There are many kinds of steps that are incorporated into the routine of the exercise.

A good workout with the step will involve the addition of as man steps as possible. However it is not necessary that all the steps should be incorporated in a single exercise. The steps should be performed in rhythm and order. The instructors will from a routine in such a way that all the steps can be done in a particular order so that the steps do not clash with each other and can be performed in rhythm and with movement.

This is important as sudden haphazard movements can cause sprains or strains to the leg. These exercises are low impact exercises and help to reduce weight. The exercises are often accompanied with music so that performing the exercises are more interesting. The exercises are done in such a fashion that the whole body remains active. Nearly all major muscle groups are worked out. Below listed are a few of the benefits of the step exercises:

The step exercises work out the major muscle groups of the body.

These exercises help in reducing weight and burning calories.

These exercises help to increase the strength of the cardio vascular system.

This helps in increasing the stamina of the body that empowers us to do other activities.

These exercises help to create flexibility that helps to reduce the chances of injuries to the body.

The exercises are designed in such a way that there is a variety of movements that are incorporated in form of steps to the so that the whole body is worked out.

In advanced classes there are other exercises equipments also involved for further workout of the body.

The exercises are low impact exercises and as such are perfect for pregnant women who are strictly advised to be away from heavy exercises.

These exercises can help to create agility.

The exercises also help to bring shape to the body.

The intensity of the exercise is often varied in a routine to keep the balance of the exercises.

The exercises are great means of rehabilitation from injuries.

Step aerobics used to be very well-liked some time back. Are you still doing it? If you are I don’t suppose you have done it for many years. to some it was a civilised alternative to straight aerobics dancing.

Step aerobics is based on stepping up and down on a platform, in time to music of course. it can be good fun, and is good for the leg muscles and to get some aerobic exercise. Aerobic exercise is when your body works hard enough to raise the heart beat by 40 per cent or so.

You use a platform about 30 inches by 15 inches and four to twelve inches high, according to your level of fitness. First, you step on to the platform landing at a particular point, with one foot, then bring the other foot up alongside. Then you step down to a different place with your feet in turn. There are many different movements you can do to make it more interesting, but you always have to lift your body up to get on the step.

More vigorous exercise than aerobic dancing

Proponents of step aerobics point out that it is simpler than aerobic dancing, and that you don’t have to learn many movements. Step aerobics is more vigorous than aerobic dancing, because you have to lift your body weight up instead of just moving it around. How vigorous it is depends on the instructor.

Step aerobics certainly provides aerobic exercise that improves your fitness, strengthen your heart and make you less likely to suffer heart disease. There is some evidence to suggest that step aerobics increases your ‘good’ cholesterol while reducing overall cholesterol levels. However, one eight-week study of a group of women who did step aerobics showed many positive benefits, but did not affect their weight. Don’t expect step aerobics alone to reduce your weight – You will need to eat less, better food.

Is step aerobics really good for you?

Like jogging, though, step aerobics has its detractors. Why? Well, because in doing all that stepping up on a block you are straining your knee joints which are very delicate. In fact if you work too hard at you can damage your joints.

If you are young and healthy, step aerobics is probably OK. But if you are overweight and middle aged, it is definitely not a good idea.

Indeed, the old fashioned aerobic exercises like swimming, vigorous hill walking and cycling or skating are probably the best forms of aerobic exercise. We could add a new one – power walking – but you need to power along.

Due to its many benefits, step aerobics are gradually gaining a lot of popularity amongst people nowadays. These are easier to perform and have proven to be very effective in enhancing physical fitness. Theses can be performed anywhere and by anyone.

You don’t need a coach or any special equipment, the only thing you need is a good pair of shoes and a raised platform about 4-12 inches depending on the level of difficulty. So follow theses simple step aerobics to workout better.

Basic left

Start by putting first your right foot on the step, and then put your left foot. Step backwards your right foot on the floor followed by your left foot. You can increase the speed and all the while make certain that your heels are on the surface.

V step

This is similar to the basic, but in this exercise when you step on the platform, you step away from the center of the step. Start with your right foot; place your right foot further from the center followed by your left foot stepping further in the opposite direction. Now bring your right foot back to the center of the step on the floor followed by your left foot.

Knee lift

Step with your right foot and lift your left knee up or you can do it vice versa.

Alternating knee lifts

You can step your right foot and lift your left knee, then place your left foot back on the floor followed by the right foot and then step with your left foot and lift your right knee. In this way you can lift your both knees alternately.

Side lifts

Step with your right foot and raise your left leg to the side. Don’t strain your muscles much and just feel a bit tension in the leg. Then put your left leg down on the floor followed by your right foot and repeat the exercise.

Alternating side lifts

This is similar to side lift. Step with right foot and raise your left leg, place back your left le followed by your right foot. Now step with your left foot and raise your right leg sideways, place it back and step your left foot down and repeat the exercise. Therefore you can do side lifts alternately.

You can lead the stepping in all the workouts by any foot you’re comfortable with; right or left.

Step aerobics is another form of aerobics. It is normally distinguished from the other forms of aerobics with the most common inclusion of a step. Most of the aerobic exercises are performed with the help of a step. A step is nothing but an elevated plane. The steps are easily available in many sporting or fitness shops.

The height of the step can be tailor made for an individual’s requirements. The inclusion of risers under the step helps in increasing the height of the step as per the level of difficulty needed by the user. Many fitness classes are known to incorporate step aerobics a part of the regular exercising regime because of its various benefits.

There are various types of steps that are include in the step aerobic movement. The common moves are the basic step the repeater knee the lunges the L step the over the top step. There are many other steps that are incorporated in the step aerobic regime. It’s not necessary that for a particular regime all the steps have to incorporate.

However most fitness instructors include as many of the steps as possible in the regime. There are many regimens that can comprise of only one or two steps but the most effective regimens comprise of as many steps as possible. The instructors are usually instructing a group of people together.

This aids in coordination and group movement.

The instructors will often switch from one step to another quickly to keep the exercise active and healthy. The instructors normally shift the steps such that the movements are equal for both the legs and there no compounded strain on the same leg.

As such care should be taken that while the shifting of the steps there should be any occurred movements. This can lead to a sprain or a strain in the leg. It is essential to stretch before and after the exercise to help prevent from injuries.

These exercises also help to increase flexibility in the body that decreases the chances of injuries.

The exercises work towards strengthening various muscle groups in the body as well as bringing rhythm and coordination to the body.

The exercises are most commonly accompanied by music that make the exercise more interesting and break the monotony of the normal exercise. Because of the high activity level of the body it helps to have a healthy cardio vascular system.