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4 Fit-tastic Benefits of Step Aerobics
Step aerobics was introduced in the 1980s as part of the aerobics craze, and it’s still popular in gyms and health clubs. Stepping up, over and around an adjustable step to the beat of high-energy music gives you an excellent total-body workout that’s good for burning fat, building muscle and improving your fitness. A step class can be an intense, however, so consult your doctor before you start.
You can expect sets of choreographed maneuvers on, off and around a raised platform. The accompanying energetic music inspires you to perform movements designed to work the lower body, upper body, core and cardiovascular system.
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In gyms and health clubs, plastic aerobic steps with nonslip surfaces on top are used. Make your workout easier or more challenging by adjusting the height. Many step aerobic classes also employ resistance training using weights or bands. Depending on the class, you might be encouraged to incorporate other equipment such as balls, kettlebells or even jump ropes.
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If you can’t get to a gym, buy a step and create your own routine or follow a YouTube video or DVD.
Get Your Heart Pumping
Exercising with an aerobic step provides several worthy fitness benefits. The stepping and jumping movements in a step aerobics class challenge your heart and lungs. Your heart rate rises, your breathing becomes more rapid and you begin to sweat. This type of activity challenges your cardiovascular system and makes it stronger over time. Regular cardio exercise, such as step aerobics, can help manage or lower high blood pressure and prevent heart disease.
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What is Step Aerobics?
Step was originally developed in the 1980s by gymnast Gin Miller, who used a step platform to strengthen muscles in the knee after an injury based on her doctor’s advice. Amid the higher-impact ‘80s aerobics fads like dance and jogging, step provided a low-impact option that was safe (and effective!) for people at any fitness level.
Our reimagined version includes cardio-heavy choreographed sequences with light-weight, high-rep sculpt exercises using a step bench (don’t DIY this—our recs are below!) and your body weight. For certain sculpt sequences, you can grab light hand weights to level up. Also, expect killer soundtracks that’ll get into a good rhythm!
Benefits of Step Aerobics
Don’t let the neon scrunchies, upbeat soundtracks, and colorful sets fool you. “Step is a high-intensity, beat-based workout that improves your cardiovascular fitness—aka it gets your heart pumping,” says instructor Sam G. Using a step bench for footwork (rather than jumping) keeps it low-impact, meaning it’s gentle on your joints.
Step also builds strength, especially in your legs, core, and back. When you add in Sculpt sequences (like we do at obé!) you get even more strength-building benefits for your entire body, Sam says.
Since Step classes involve some choreography and movement patterns, it’s also a total mind-body workout! You’ll improve your balance, coordination, and agility over time—and it’s rewarding to see how you progress along the way, notes Sam.
Finally, it’s also really fun, which science backs up: One study found that a 50-minute Step session helped lower negative emotions while boosting mood and energy levels.
Tips and Techniques for Step Classes
- Don’t be intimidated! “Step is 100% a workout for all levels,” Sam says. Start getting the basics down by taking the Essentials class with Kathryn, then you can level up when you feel comfortable with the moves. “It may take you a little time to get adjusted to stepping up and stepping off, but once you get the hang of it, you’ll be amazed at how quickly you progress.”
- Use a steady step bench with a non-slip surface. (See our recs below!) The height of a step bench can range from 4 to 10 inches typically, so start at the lowest level if you’re a beginner. As you progress or if you’re experienced, you can start to adjust and make the step higher for a harder intensity.
- Keep your form on point. “Since Step involves a lot of balancing work, you’ll want to make sure you engage your core,” Sam explains. At the same time, focus on tucking your pelvis, keeping your chest lifted, and drawing your shoulders back and down.
- Step up the right way. Step up onto your heel, which helps keep the work in your glutes, and less in your knees and toes, Sam suggests. You also want to be sure to step firmly, yet softly—try not to stomp!
- Always wear shoes. It’s important to always wear sneakers if the instructors are wearing them, Sam says. Check out this blog for a guide to the proper footwear for any obé class.
While leg warmers, sweat bands, and neon leotards are totally optional, we do strongly suggest buying a step bench to ensure a sturdy, non-slip, and safe base. A few of our favorites can be found on Amazon:
- Body Sport Aerobic Step ($60): This is closest to the step we use in the Box!
- Tone Fitness Aerobic Step Platform ($27)
- Gaim Essentials Exercise Step Platform ($30)
