Step Aerobics

Considered one of today’s most widely used forms of aerobics exercises is step aerobics, introduced at the start of the 90s. The unique form is an innovation of the old aerobics program, this time having a step (a raised contraption, 6 to 8 inches high) where the aerobics performer can step on or off.

The stepping rates (it usually starts at 120 per minute) as well as the elevation of the steps (6 to 8 inches) are changed based on the exerciser’s own personal needs and expertise. These types of basic step-up, step-down aerobics are as beneficial as those of more intensive routines, but less detrimental for the joints.

Basic moves

The basic action will involve stepping one foot first and then the other on top of the step, and stepping down on the floor employing the same sequence of foot movements. There’s a standard understanding amongst aerobic enthusiasts that the “right basic” is stepping right foot up, then the left, and then stepping down to the floor with the right then the left foot.

For variants, trainers modify numerous moves within the routine, such as changing the “right basic” to the “left basic” without having in-between moves. Usually, this is done by means of “tapping” the foot as opposed to shifting weights.

An additional kind of step is called “tap-free” or smooth step. This is done with the feet constantly alternating and without the confusing “taps”. The “taps” can on occasion make mastering problematic for first time aerobics students.

The instructor normally plans beforehand when to insert a switching move that retains the natural rhythm of moves to imitate the natural transferring of weights on both legs like in walking.

From the right basics, the instructor may possibly insert a “knee up” (lifting a knee and during the return, switches the move to the other foot) and continue with the left basics.


Normally, a set prepared by the instructor includes numerous moves with different durations. This can be carried out together by the whole class in most cases timed to 32 beats per set. This is done in such a way that the entire set can be switched and repeated in the other leg, mirror-like.

Elementary level classes have simpler simple techniques. Progressed classes occasionally combine dance elements such as turns and stomps and whatever is in style.

Components are strung together in two to three routines per class. One learns these workouts in class, that’ll be conducted towards the end of the class. A lot of instructors provide a number of choices for every person’s level of intensity or dance ability throughout the illustrating of the routines.


Step aerobics helps burn calories and maintain weight. The quantity of calories which can be burned up depend on the intensity, speed as well as the duration of the aerobic exercises.

Step aerobics helps in endurance, prevents cardiovascular diseases, and improves gait and balance. It also provides flexibility training to enhance joints movements.

Finally, step aerobics helps maintain good mental health because the workouts are fun and enjoyable, and sessions certainly releas stress. With a group session, a person’s social life is enhanced as well.