Step Exercise Training

Step exercise is aerobics training that involves stepping on and off a raised platform, according to the Merriam-Webster Dictionary, but many step trainers incorporate free weights and stretching into an exercise training routine. Step exercise is a low-impact workout that can help increase muscle strength and build muscle tone in specific areas of the body, according to the American Council on Exercise.

  1. Stepping Techniques

    • A basic step routine begins with trainers stepping onto a platform with one foot, placing the second foot on the platform beside the first, stepping off with the first foot and taking the second foot off last. Keep joints, knees and ankles soft and loose to prevent stepping injuries. The American Council on Exercise warns trainers to place their entire foot on the step platform as they move, without any part of it hanging over the edge. Place one foot firmly on the floor, near the platform and use your ankles to launch softly onto the stepping pad instead of your waist. Maintain straight body alignment as you step by keeping shoulders back and chest forward.

    Weights

    • Add variety to the daily step exercise routine by incorporating dumbbells. The American Council on Exercise suggests lifting one dumbbell with each hand while slowly stepping on a platform or raised box. Step trainers should perform this workout more slowly than a typical step routine to prevent injury, because weights are involved. Instead of stepping on the platform with both feet in a sequence, trainers step on and off with the same foot, rotating feet, so that one foot is always planted on the floor.

    Warnings

    • According to Merck Online Medical Library, too much step training places undue stress on joints, especially knees and hips. Dr. Ayne Furman of the American Academy of Sports Medicine warns that stepping on a platform that is too high increases strain on the legs and can develop stress fractures. Dr. Furman recommends using a step bench requiring no more than a 90 degree leg-bend angle to step on and off.

    Training Schedule

    • Planning fitness goals and recording progress on paper are two ways Mayo Clinic doctors suggest trainers use to lose weight and increase aerobic strength. Mayo Clinic recommends 300 minutes of moderately intense aerobic training per week for adults, in addition to some strength training. However, beginning trainers gradually increase routines. Starting a step exercise workout at full throttle can lead to sore or injured tendons, muscles and joints. Schedule recovery time in between training days to prevent unnecessary injuries.

    Equipment

    • Step exercise training does not involve much equipment, but certain accessories can increase the success of the workout. Some trainers play upbeat music during workouts to stay motivated and energized. Others alternate dumbbell weight step exercises with traditional step training to work upper legs, the buttocks and arms. Workout enthusiasts should also wear proper fitting shoes to prevent slippage and should keep a water bottle handy to stay hydrated.