Forms of Aerobic Exercise Using a Raised Platform

You can work out anywhere, with or without equipment. But using a raised platform will intensify some training, providing opportunities to use muscles in different ways. Step aerobics, plyometrics, fitness routines and dorm workouts all benefit from the variable height supplied by a raised platform or step.

  1. Step Aerobics

    • Step aerobics is a cardio routine that uses a stable raised platform or step as an alternate surface for moves, often to music. Stepping up and down is choreographed for simple and advanced exercise. The upper body is held in a vertical posture with the stomach muscles contracted and the butt tucked under. The movement works the legs and involves placing the whole foot on the step and stepping down with the entire foot, including the heel, to absorb the shock and prevent injury. Beginner's platforms are set at 4 inches, elite steppers use 10-inch high platforms and an average height is about 8 inches, according to the American Council on Exercise.

    Plyometrics

    • Plyometrics is an explosive move workout that increases an athlete's force for jumping and quick moves. The principle behind plyometrics is that a stretch immediately followed by an uncoiling move contracts the muscle forcefully and rapidly. The result is often a higher jump and training establishes the new ability, resulting in improved athletic performance. Using a box is an aid to explosive jumping. Sports Fitness Advisor explains that the jumper stands with feet hip-width apart, semi-squats briefly and then springs onto or over a box, depending on the move. Most of the moves require a step down rather than a jump down because the training is to develop height in jumps. The slight dip before jumping lowers the center of gravity, preparing for a powerful upward thrust.

    Push-Offs

    • Work the glutes, hips, thighs and calves in the gym with a raised platform or plyometric jump box. Place your right foot on the platform and hinge forward at the hips, bending the arms in opposition to the leg moves. Push off with your right leg on the box, left leg leaving the floor, bring your legs together in mid-air and switch, landing with your left leg on the box and right leg on the floor. Try to land softly, on mid-foot, rolling back to the heel. Keep your knees slightly flexed and lean slightly forward to absorb the landing and avoid injury. When starting this exercise, take a moment between push-offs to realign the body, check foot position and prepare for the next move. Pick up the pace as you get good at it.

    Anywhere Calf Raises

    • Use a box or a stair step in the dorm for some calf strengthening and pulse raising when you can't get to the fitness center. Work one or both feet at a time. The University of Wisconsin-Eau Claire tells residential students to place the balls of the feet on a secure raised step or bottom stair in their dorm. Hold onto a stable object lightly for balance and use legs, not arms, to raise the body's weight onto the balls of the feet. The heels, or heel, should come up evenly. Hold the position for a slow count of five and then slowly lower back down. Hold the stretch downward for another slow count of five and repeat for three sets of 10 on each leg or three sets of 15 on both legs together to get the calves stretched and the heart pumping. Drop the hold, count to 2 or 3 and increase repetitions as your fitness increases.