Step Aerobics and Benefits

Step Aerobics is a modification of Aerobics which was introduced by Gin Miller in 1989. It involves the presence of an elevated platform called "the step" on which a person standing can place their foot. The size of this step is nearly 3 feet X 1.5 feet. A very elementary movement is to place one foot on the step followed by the other foot. Further, the first foot is brought down from the step and then the second foot. Various innovations in this basic movement are being practiced. All of these have lured millions, due to the following reasons -

• a more intense workout than regular aerobics
• low in impact – stresses joints less than running or jogging
• no need of good coordination or athleticism
• very economical to purchase equipment
• simple and easy to learn and perform

Basic Step Aerobics
Three basic Step Aerobics are described below. These are

• A-Step
• Charleston
• Diagonal

A-step
The foot adjacent to the step is placed over it. Then, the other foot is brought upwards. The foot that was placed first on the step is brought down on the floor first and on the other side of the step. Then, the second foot is also brought down adjoining the first foot. The entire movement should resemble the alphabet "A".

Charleston
The person stands at an angle to the step. The left foot is nearer to the step than the right foot. The right foot is placed on the step. The left foot is placed near to the corner of the step and the knee is raised or kicking or tapping is done. The left foot is moved to the initial position. The right foot is brought down from the step and lunged backwards.

Diagonal
The person stands along the length of the step at one corner such that the step is towards his left. The left foot is placed at the center right of the step. The right foot is placed at the top left of the step. The left foot is placed on the floor near the corner of the step that is diagonally opposite to the initial position. The right foot is placed adjacent to the left step. The above procedure can also be performed by replacing left by right and vice versa.

Step Aerobics has an optimum rate of 118 to 122 beats per minute. Similar to the above three, there are several other basic steps like

• Across the top
• Basic right
• Basic left
• Corner to corner
• Horseshoe
• Jumping jack
• Over the top
• Rocking horse
• Tap up
• Z-step

Step Aerobics Benefits
Some of the outstanding advantages of performing Step Aerobics regularly are numbered below.

• increases the good cholesterol level
• decrease in the overall cholesterol level
• if knee problem exists, a lesser step height can be used
• ideal activity for those pestered with patellofemoral problems
• benefits for the cardiovascular system are comparable to those of running
• burns calories and fat
• small floor space required
• can be performed at home by adhering to a video

Precautions during Step Aerobics
Although Step Aerobics portrays a rosy picture, there are certain precautions to be taken to avoid any problems. These are

• head should be up and the shoulders down
• the complete foot should touch the floor
• if the waist leans, there is stress on the lower spine
• back, buttocks and abs should be taut
• initially, the height of the step should be maximum 4 inches
• the knee should never be lifted more than 90 degrees
• the foot should be placed on the center of the step with the heel down, to avoid tendon injury
• warming-up is extremely essential to eliminate the possibility of injury

When Step Aerobics is performed considering precautionary measures, the benefits are sufficient to encourage the doer to carry on diligently and consistently.