Aerobics, developed by Dr. Kenneth Cooper in the early seventies, had become one of today’s most performed physical exercises. Aerobics (literally “with oxygen”) is basically a form of exercise to improve one’s overall fitness in muscular strength, flexibility and cardiovascular health.

One of today’s much more popular forms of aerobics exercises is called step aerobics, was introduced at the start of the 90s. This new type is an innovation of the old aerobics work out, this time having a step (a raised contraption, 6 to 8 inches high) where the aerobics instructor will step on or off from time to time.

The stepping rates (it usually starts at 120 per minute) and the height of the steps (6 to 8 inches) are tweaked according to the exerciser’s needs and familiarity. These simple step-up, step-down aerobics are as effective as those of more intensive movements, but less damaging to the joints.

Basic Moves in Step Aerobics

The basic step requires stepping one foot first and then the other on top of the step, and stepping down on the floor using the same sequence of foot movements. There is a common agreement among aerobic lovers 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 modifications, instructors swap different moves within the sequence, like altering the “right basic” to the “left basic” without in-between moves. Usually, this is done by way of “tapping” the foot instead of shifting weights.

Another variety of step is called “tap-free” or smooth step. This is done with the feet always alternating and without the confusing “taps”. The “taps” can sometimes make learning tricky for new aerobics students.

The instructor usually plans beforehand when to insert a switching move that maintains the natural rhythm of moves to copy the natural shifting of weights on both legs like in walking.

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

Step Aerobics Sets

Often, a set organized by the instructor consists of many different moves with different durations. This is implemented together by the whole class and usually timed to 32 beats per set. This is done in such a way that the whole set can be switched and repeated in the other leg, mirror-like.

Primary level classes have simpler basic moves. Progressive classes sometimes consist of dance elements like turns and stomps and whatever is in vogue.

Elements are strung together in two to three routines per class. One learns these routines in class, which will be performed at the end of the class. Most instructors offer several options for every person’s level of intensity or dance capability during the teaching of the routines.

Health benefits of Step Aerobics

Step aerobics helps burn calories and maintain weight. The amount of calories that are burned hinge on the intensity, speed and the length of the aerobic exercises.

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

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