Archive | June, 2014

Step for Cardiovascular Training and Strength Training

5 Jun

Logo - Play Step(1)

The step is a great piece of equipment for aerobic training.  High intensity step-training provides the same cardiovascular benefits as running and it is fun! The step can also be used as a tool to complete strength training exercises for the lower body, upper body and the core.  In this video I alternate between aerobic movements, which raise the heart rate, and strength training movements, which decrease the heart rate yet challenge the target muscles.

Here are some tips for using the step:

  • Keep your shoulders back and down (chest up)
  • Always place your entire foot on the step when doing any movements
  • Step lightly to reduce stress on the joints (specifically the knee)
  • Keep the area around your step clear of any objects or potential tripping hazards
  • The step height depends on fitness level and comfort with equipment: Recommended height for beginners is 4 inches and more advanced individuals can use a platform of up to 10 inches
  • The height of the step should never cause your knee to be flexed more than 90 degrees when stepping up
  • Only use pieces of equipment that are intended for stepping as they are sturdy and minimize injury
  • It is not recommended to use hand weights while doing aerobic stepping as the risk of injury is increased (and there is little to no benefits for strengthening the muscles in the arms). However you may use hand weights on the step when doing the strength training portion of your workout.
  • Enjoy…