Health Topics for Exercise and Fitness

Smoking Cessation

Step training

Step training is a great exercise to burn fat and improve the condition of the heart and lungs. Two kinds of step training exist, step aerobics and bench stepping. Both are aerobic activities that require continuous movement supplied with lots of oxygen.

Step equipment is needed for step aerobics and bench stepping. Safe, sturdy, portable, and adjustable plastic benches are available for purchase from athletic retail stores as well as large retail stores. These work best for step aerobics. Be sure there are no sharp edges on the benches.

Beginners and very unfit individuals should begin with a low bench level of 4 to 6 inches in height. Advanced steppers may choose to gradually move the step to a final height of 12 inches. No matter what the person's fitness level, the height of the bench should always be at a comfortable level, not a strenuous one. Never use narrow, hard wood, or metal benches for step training. These are unsteady, slippery, and unsafe.

Step aerobics is creative, fun, and very challenging. Step routines are performed to music. Patterns of movement stepping on and off the bench can challenge the feet and arms, also. These movements are more calisthenic in nature. Step routines are usually led by a certified leader at a health club or in an exercise video at home. Agility, coordination, and endurance are all improved when following a step aerobic workout program.

Bench stepping is simply stepping up and down on a bench. Be sure the bench has rounded edges. It must be sturdy, wider than the length of your foot, and strong enough to hold your weight. A rhythmic step pattern is used to step up and down from the same side of the bench.

Follow these tips when bench stepping:

• Step onto the center of the bench and contact the surface with the entire sole of the foot.
• Step down close to the bench. Do not jump down. Do allow the heels to touch the floor.
• Do not arch the back or lock the knee joints.

Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes.

Always get a medical check-up before starting any exercise program. Work with a certified exercise leader to learn how to exercise safely. As with any exercise, include a warm-up and cool-down in your step training program.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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