The Step Height Factor

Begin with a 10-12 cm (four to five inches) step platform. If you find that you're leaning too far forward, you are probably using a level that is too high. This puts a lot of pressure on the lower back. If you find that you are stretching yourself up, or hopping your way down, the step is obviously too high for you. The knee should not flex more than 90 degrees when stepping up. While greater stepping heights are certainly available, recent studies do not recommend their use.

As step height increases, however, the risk of injury (particularly of the lower limbs) far outweighs the benefits as step height increases.

One Step At A Time

Beginners, start gradually with just the legwork and stick to lower body impact moves only. Leave the arms loose by your side. Once you've got the choreography and legwork, add the arms.

Some Basic Moves

Basic Step: A basic step-up and step-down.

Wide Step: Is just the same as basic step, except that you do it with your legs apart.

V- Step: This is similar to the wide step, except that when coming off the step, your feet come together, just like a 'V' narrows down.

Step Tap: Step up onto the bench and tap it with the other foot. Then step off the bench.

Step Knee: Step up onto the bench, the other leg moves into a knee lift and then step off the step.

Step Kick: This is similar to the step knee, except that instead of a knee lift, it's a straight leg kicking up in front.

Step Side Kick: This is similar to the step kick, except that instead of kicking in front, you kick to the side (as demonstrated in figure 1).

Lunge: Get onto the step. Let one foot lunge back off the step. When doing this, let the weight of your body remain on the step and don't let it shift back. When lunging, make sure that the heel of the lunging foot remains off the floor at all times. This is an important safety precaution for the lower limbs. Lean slightly forward as well, to ensure that the back doesn't arch while lunging. This will protect and support the mid and lower back.

Across The Top: Starting by standing near one of the narrow ends of the step, get on top of the step and go over it to the other side, covering the entire length.

Over The Top: This is similar to the above, but you start by standing near one of the broader ends of the step and move over to the other side having covered the breadth of your step.

Step Curl: Step up onto the bench with one foot, and curl the other leg back (as demonstrated in figure 2) before stepping back off.

The Right Way

Step with a neutral foot: This is important in order to maintain balance and in order to reduce the amount of stress on the ankle, foot and legs. If you step too frequently on the ball (or the front) of your foot without allowing the heel to come down, you risk lower limb injuries. If you're stepping with a bounce, don't remain on the ball of your foot. Make sure your foot strike goes as toe-ball-heel and not just toe-ball.

Don't overhang: Place the entire surface of the foot right in the centre of your step. Don't let the heel hang off over the edge. This reduces the likelihood of tripping, falling, or twisting an ankle.

Step straight down: Many people have a tendency of stepping too far back from the step. This places the calf muscles and the foot under additional stress. When coming off your bench, step down, not back.

Always make sure you warm up and cool down systematically: This includes stretches, limbering moves and whole body exercises.

Make sure you are exercising on a suspended wooden floor: Wood absorbs up to 2.5 times your body weight. This is very important in reducing the shock to your joints, particularly of the lower limbs.

Note: Get medical clearance from your practitioner before embarking on any exercise programme.

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The Right Shoes

Step shoes, aerobic shoes and cross trainers usually provide superior forefoot cushioning, and adequate foot stability largely because of the wider heel.

Aqua Step Talk

Some companies like Speedo have actually developed an aquatic exercise step. Aquatic stepping is a challenging low-impact workout, suitable for participants of all age groups and varying abilities. It utilises the natural resistance and buoyancy of water in a multidirectional exercise pattern.

Benefits Of Step Training

• Fat loss

• Increased muscle tone

• Cardiovascular fitness

• Increased stamina and flexibility

• Strengthening bones