The step doesn’t take up a lot of space and you can do step exercises practically anywhere. Step workouts can be a complement to your gym routine or a completely separate exercise program. And if you enjoy group exercises to music, you can take a step class in your gym.
Discover the 4 main benefits of step workout
1. Get fitter
When walking uphill, it doesn’t take long to experience rapid breathing and faster heartbeat. In fact, they’re the earliest signs of effort associated with this type of physical activity. Step exercises are a good way to prepare and ease your body into this vigorous workout. By doing step exercises regularly, you can be sure that the next time you hike uphill, you won’t get out of breath so quickly and you’ll get back to normal breathing faster. In addition, by strengthening the heart and improving blood flow, step exercise can contribute to lowering the risk of heart disease, stroke and other cardiovascular conditions.
2. Burn up calories
Step exercises are a very effective form of aerobic exercise – a type of physical activity which, in addition to improving physical fitness, can help you shed excess weight. Consequently, step training is a good option for those who want to lose weight or improve their body composition (the ratio between fat and muscle mass). Whichever way you look at it, every extra kilogram of body weight is an extra load to carry when walking uphill. The lower the body fat percentage, the easier it is to climb stairs or go for a trek in the mountains (find the most interesting trek routes HERE).
3. Tone up your legs
Step exercises primarily target the muscles of the lower body, including the muscles in the thighs, buttocks, and calves. By doing your step workouts regularly, you strengthen and tone your quadriceps, biceps and glutes, while improving their endurance. Working these muscles will also come in useful for other physical activities, such as running or cycling.
4. Improve your body balance
Step workouts involve moving in different directions and often also maintaining your balance while standing on one leg, which boosts your balance and coordination skills. Unilateral (one-sided) exercises are much more effective at improving proprioception, or the awareness of your body in space, than bilateral (two-sided) exercises. Enhanced proprioception translates to a reduced risk of injury during other physical activities. Exercises involving one side of the body also engage the muscles in a different way to other movements. By providing a different stimulus for the muscles, they strengthen them more efficiently.
Step – a good exercise for all
Step exercises require no prior preparation, so they’re recommended both for beginners and more seasoned workout enthusiasts. The intensity of step training can be easily adjusted, so it’s safe even for people with joint problems or returning to physical activity after injury. More vigorous step exercise is also great for physically fitter individuals as a complement to their workout program.
Below, you’ll find a selection of step exercises that you can include in your regular routine.
Step-ups
Place one foot on the step. Step with the other foot so that both feet are on the step. Step down with one foot and bring the other foot down.
Side step-ups
Stand with your side to the step, then step up on it (sideways) and step down the other side. Another variant of this exercise is stepping up sideways without going over the step. Do the exercise on the right leg before switching to the left.
Knee lifts
Step up onto the step with one leg and then lift the knee of the other leg up (to a right angle at the hip). Perform the exercise alternately or complete the whole round on one side before switching to the other side. In addition to strengthening your legs, the workout will also firm up your abdominals (to get to know 4 simple asanas for a flat stomach, click HERE).
Squat jumps up
Stand on the floor. Jump onto the step with both feet to land in the squat position. Jump back down and repeat. When you become more proficient, you can try the one-leg variant of the exercise. To do this, jump up with both feet and land on one or perform the entire exercise on just one leg at a time.
Side plank with leg lift
Start in a side plank position with one hand on the step and your feet one on top of the other. Lift the upper leg towards the ceiling and then lower it back down.
Side-to-side jumps
Stand with your side to the long edge of the step. Place one foot on the step, keeping the other foot on the floor. With a quick jump, switch the sides. The leg which was on the step should now be on the floor on the other side of the step, and the one that was originally on the floor should now be on the step.
Squat jumps down
Stand with both feet on the step, facing its short side. Quickly jump off the step into the squat position so that your feet land on the sides of the step. While in the squat position, jump back onto the step.
‘Get down, get up, jump on’
Stand on the floor facing the long edge of the step. Rest your hands on the step and jump to a straight-arm plank. Next, jump with your legs in front of the step again, straighten up, jump onto the step, and jump down. Repeat the sequence.
Do 3 rounds of each exercise, 10–12 repetitions per leg. Feel free to adjust the intensity of each exercise by increasing the height of the step, adding resistance (e.g. by putting weights on your ankles or holding dumbbells in your hands while working out) or picking up the pace.
Step exercises are a versatile and effective way to build up strength, and improve cardiovascular performance, balance and coordination. Whether you’re a beginner or a more advanced fitness enthusiast, there are a number of step exercises that can be an excellent addition to your workout routine. If you’re planning a long hike, a mountain trek or other physical activities, your body will certainly appreciate the effort you’ve put in!
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References:
1. Akdur, Hülya and A.Yu. Blinov et all. “THE EFFECT OFWALKING AND STEPAEROBIC EXERCISE ON PHYSICAL FITNESS PARAMETERS IN OBESE WOMEN.” (2007).
2. Ghorbani F, Heidarimoghadam R, Karami M, Fathi K, Minasian V, Bahram ME. The effect of six-week aerobic training program on cardiovascular fitness, body composition and mental health among female students. J Res Health Sci. 2014 Autumn;14(4).
3. Kim YH, Yang YO. [Effects of walking exercise on metabolic syndrome risk factors and body composition in obese middle school girls]. Taehan Kanho Hakhoe Chi. 2005 Aug;35(5):858-67.