Step Still Makes People Sweat
The Exercise Has Endured as a Killer Cardiovascular Workout
Feb 26, 2008
Fitness trends come and go. Jazzercise, for instance, was as long-lasting as Farrah Fawcett’s feathers. But ever since they were introduced in the early 1990s, Step classes have stood the test of time. Go to any gym or fitness club and Step classes will be packed with women and men looking for a serious sweat. Step classes might not be the new kid on the block, but they’re still a big draw at any health club. Why is Step, that cardiovascular workout that involves stepping on and off a raised platform, still so hot?
Continually lifting body weight up and down not only works the cardiorespiratory system but also builds strength in the quadriceps, gluteal muscles, and hamstrings. Like other weight-bearing aerobic exercise, Step reduces the risk of illness and disease, like diabetes, stroke, and osteoporosis. It also improves circulation, boosts stamina, and helps fend off depression and anxiety.
Step's Roots
For proof of the effectiveness of step training, look no further than the Harvard Step Test. Developed in the 1950s, it has been used ever since to accurately assess cardio-respiratory fitness. In the test, people step on and off a bench continuously for five minutes at the rate of 30 steps per minute. The test indicates people’s recovery time, or how fast their heart rate returns to its normal resting rate after exercise.
American fitness professional Gin Miller is credited for bringing step to the masses in the early 1990s, when Reebok backed her concept of marching on and off a bench with its own line of Step platforms. She wanted to move away from Richard Simmons-inspired aerobics, which largely overlooked injuries resulting from overuse and high-impact moves.
Step Benefits the Mind and Body
A Step workout appeals to both men and women because it involves athletic moves. Choreography ranges from dance-inspired patterns to more straightforward steps.
With more challenging choreography comes another benefit of step: training the brain. According to Miller’s Web site, learning new combinations is a form of “mental exercise” that can lead to an improved ability to process information. “This learning process can enhance one's mental acuity, coordination, and overall feelings of well-being,” the site states.
Step also appears to be good for people with cholesterol problems. A small study published in the Journal of Sports Medicine and Physical Fitness found Step exercise significantly raised levels of HDL cholesterol (the “good” kind).
Don't Just Sit There: Step On Up
Today, Step is often offered in combination with strengthening exercises, interval training, circuit training, core conditioning, and stretching. Classes also mix Step with the Resistance Band, free weights, and the Stability Ball for a full-body workout.
With so many options available, how do you find the right Step class for you?
- Don’t be put off by the fact that Step has been around for a while. It might not be hot off the presses, but its enduring popularity speaks for its effectiveness and appeal.
- Don’t be intimidated. Step can be tricky to learn at first, but don’t let that stop you. As long as you keep moving, you will still get a great workout. Talk to the instructor after a class for a rundown on the basics.
- Find an instructor you like. Some instructors love to incorporate Latin dance funk in their classes; others prefer hard-core athletic intervals. If fancy, dance-y choreography isn’t your thing, look for a class that focuses less complicated but equally intense moves. If you get lost during a pattern, just keep moving.
- Listen to your body. Our energy fluctuates by the hour and from day to day. If you have energy to burn, go hard, adding “power” moves (jumps and hops). If you’re feeling tired, concentrate on the legs only and rest your hands on your hips.
- As with any group-fitness class, look for a high-energy atmosphere where the instructor is motivating, the music is inspiring, and people are having fun.
