About Step Aerobics

Step aerobics is a type of aerobics that incorporates the use of an elevated platform into the workout. Step aerobics is a popular exercise program at health clubs. Also known as "step training," this form of exercise consists of high-energy music and coordinated steps to match the music's beats per minute, or bpm. Step aerobics is often done in a group atmosphere but can also be done at home.

  1. History

    • As a form of exercise, aerobics originated in the 1960s as a project of the U.S. Air Force, headed by Dr. Kenneth Cooper and Col. Pauline Potts. They surmised that this type of movement strengthened the body and the heart, allowing both to operate at maximum efficiency. Aerobics slowly became mainstream, and by the early 1980s, home exercise videos were widely available. Aerobic classes were also very popular and even memorialized in pop culture, especially in the Olivia Newton John video "Let's Get Physical." However, aerobics at that time was not a tested science, and many people were damaging their bodies because of misinformation, putting high-impact pressure on their joints.
      In the '90s, Gin Miller introduced step aerobics, a low-impact alternative. It only requires the ability to stand and step. Now, step aerobics is one of the most popular forms of exercise, because of its cross-generational appeal and ease.

    Features

    • Step aerobics features a small step or platform. The step is between 4 and 12 inches off the ground, and is usually made of a rubber material. Each session of step aerobics lasts between 30 and 60 minutes. The exercise consists of stepping onto and off of the platform, to the rhythm of music. There are several step configurations, but all require the use of the platform. The music is usually within the range of 120 beats per minute.

    Effects

    • Step aerobics burns calories. Through an hour of step aerobics, a person can expect to burn between 500 and 1,000 calories, depending on their weight and the level of intensity. Step aerobics also increases muscle strength, specifically in the lower body. Another advantage to this form of exercise is that it increases metabolism, or the body's ability to process foods.

    Benefits

    • Step aerobics is extremely beneficial to the body. In general, all forms of aerobics oxygenate the cells in the body. Increased oxygen allows the body to function at its best. Step aerobics also exercises the heart by elevating its beats per minute. As a muscle, it's important for the heart to build up its stamina. When exercised in a healthy way, the heart is better able to distribute blood to the body.
      Aside from health, step aerobics is beneficial to the budget. It only requires a platform, which also can be fashioned out of a sturdy box.

    Warning

    • Step aerobics is a low-impact exercise, but it can be harmful for joints, and knees specifically, if performed incorrectly. It's important to follow a certified instructor who understands human physiology. Those participating in step aerobics should wear comfortable shoes that are suitable for exercise. Step aerobics require a special step or platform made of a nonslippery material, such as rubber. As with all exercise programs, consult with a doctor before starting a step aerobics regimen.