Basic Step Aerobics

Everything you need to know to get started

The stereotype of step aerobics is a group of housewives meeting for a class at the community center after the kids have left for school.  Thankfully, that stereotype has faded away, and recently this unique form of exercise has become more popular.  That's because more and more people are realizing how fun, easy, and effective step aerobics can be.

A brief history of step aerobics

Step aerobics originated in Atlanta, where it was invented by an aerobics instructor named Gin Miller.  Ms. Miller had injured her knee, and was rehabilitating it by climbing her porch steps over and over.  She soon realized that this was not only a low-impact exercise-it could also raise the heartbeat and provide a good cardiovascular workout at the same time. 

Ms. Miller began introducing the idea to her classes, and eventually teamed up with Reebok to form Step Reebok.  Since then, step aerobics has taken off.

Basic step aerobics moves

Like most forms of aerobics, the key to step aerobics is to keep moving.  Here are a few basic steps to get you started.

Basic step. Start with either foot.  Basic Right begins by putting the right foot on the step, then the left.  Step down again in the same order.  Basic Left works the same way, only reversed.

V step. Place the feet one at a time onto the step, spread wide apart.  As you step back down, place your feet close together.

Knee lift. Step with one foot while lifting the opposite knee.

Hamstring curl. Step with one foot while bringing the opposite heel towards your rear.

There are literally dozens of step aerobics moves to try.  As you become more advanced, you can also incorporate arm movements into your workout, which will help tone the upper half of your body as well.  Consider using free weights to really challenge yourself.  But figure out the feet first!

A few things to remember

Choose the right step. If you're doing step aerobics at home, it's best to invest in an actual step designed for that purpose.  The step must be the correct height and have a platform large enough to stand on comfortably.  It must also be sturdy and non-skid.

Warm up and cool down. As with any aerobic activity, you should warm up and cool down before and after step aerobics.  It's the best way to get your blood flowing and prevent strained muscles or other injuries.

Pick the right music. If you choose to work out to music, it's surprisingly important what type of music you choose.  Aerobics music is designed to mirror the heartbeat, giving you a good workout tempo and making it easier to stay in rhythm.  Ideal step aerobic music is paced at about 140 beats per minute.

Attending a step aerobics class is a great way to learn the moves you need to know.  There are also great step aerobics videos and DVDs on the market that can help.  Having an instructor of some kind is the best way to learn various steps and combinations to help work your entire body as your skill level improves.

Be prepared.  Advanced step aerobics is a lot like dancing, and you might feel like you're practicing for a Broadway show rather than exercising.  It's a workout that requires a lot of concentration and coordination.  Thankfully, it's also a lot of fun!

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