Step Exercise

Step exercise is a effective means of developing your leg muscles and of increasing your respiratory and cardiovascular fitness so can be described as an aerobic exercise.

Step exercise also promotes agility as the speed at which you are able to change your body position and direction increases. Speed and agility, in turn, depend on your strength and endurance. The repetitive nature of step exercise means that you can devote your entire energy to it and the more you put into it, of course - as with any type of exercise - the more you will get of it.

You simply step up, down, up, down, right, left, right, left, down, up, down in a number of different sequences and patterns. You can increase your speed and/or the length of time you devote so step exercise in accordance with your increasing level of fitness and muscular control. Most gyms, health clubs and centres run step classes, which are good to attend because they help to motivate you, maintain a good pace and make performing the exercise more fun. Classes usually last between 30 and 50 minutes.



Plastic steps are generally used, although steps can also be made of blocks of wood or firm foam.

Steps vary in height: the higher the step, the greater the cardiovascular and respiratory benefit.

You can also do step exercises at home. Use the bottom step of the stairs, the front or back doorstep or a firm box. Step exercises are often done to music as this helps to get a rhythm going. You can then add arm movements (see illustration opposite) to increase your cardiovascular effort and further develop your fitness.

After your warm-up exercises , start with sessions of 10 minutes a day several times a week, gradually increasing up to 25 minutes a day on five days of the week. This is all you do to achieve and maintain fitness. It is so simple. When you finish your session, always remember to do some stretch and cool-down exercises.

YOU CAN VARY YOUR STEP PATTERNS IN A NUMBER OF WAYS

• Basic step: step up with your left foot. Step down. Step up with your right foot. Step down. Repeat. Step up with your right foot. Step down. Step up with your left foot. Step down. Repeat.
• Step up with your left foot. Bring your right foot up to the step, keeping a hips' which between your feet. Step with your right foot to the right. Draw the left foot up to the right. Step to the left with your left foot. Draw your right foot up to the left. Step down. Repeat. Now repeat this in the opposite direction as follows:
• Step up with your right foot. Bring your left foot up to the step, keeping your feet apart. Step with your left foot to the left. Draw the right foot up to the left. Step to the right with your right foot. Draw your left foot up to the right. Step down. Repeat.

As you become more skilled and more in time with the music, you will be able to increase your pace. Aim to do 40 step ups with each foot without stopping.

FACTFILE

Calories burnt per minute: 13

Works on: strength, stamina and endurance in the legs; increases speed and agility

Complementary exercises: weight training, swimming, walking