Within the last few years, step-bench training's popularity
has climbed rapidly. An estimated 10 million people have tried
step training.
Could 10 million steppers be wrong? On the contrary -
vigorous stepping provides the cardiovascular benefits of
running but stresses the joints little more than walking.
Performed to invigorating music with creative choreography, this
low-impact workout is also lots of fun.
The First Step To Stepping
Before beginning a step-training class, be sure your step - the
platform - is secure and at the proper height for your fitness
level. If you are new to step training, or just beginning a
fitness program, start with a platform height of four to six
inches. (Regardless of fitness level, the platform height should
not require bending your knees more than 90 degrees.) Keep the
area around your platform dry and remove objects that could
interfere with your workout.
Align Your Body
Proper body alignment during step training helps prevent
injuries. While stepping:
Proper Stepping Techniques
Correct stepping technique also prevents injuries and improves
your workout:
1. Always place your entire foot on the platform; no part of
the foot should hang over the edge.
2. Step close to the platform, allowing the heels to contact
the floor. Note: Only the ball of the foot, not the heel, should
touch the floor during lunges or other rapidly repeated
movements ('repeaters').
3. Step quietly. Pounding can unduly stress the ankles and
knees.
4. Keep an eye on the platform at all times.
5. Don't use hand weights. They greatly increase the risk of
injury and provide no benefit.
Stepping Out
If you initially find step training difficult to follow, focus
on learning the foot patterns and omit arm movements. You can
add arm movements later. Remember that raising your arms above
shoulder level makes your heart work harder and can leave you
breathless. So, if you have a hard time keeping up, lower your
arms and catch your breath.
To avoid injuries caused by too much stepping, alternate
step-training classes with a variety of aerobic workouts like
bicycling, walking, or other recreational activities.
Step-training workouts may seem difficult at first, but
beware - they're habit-forming! Just remember to maintain proper
body alignment and stepping technique to keep you stepping
injury-free for years to come.
