How to Practice Aerobics Safety
Step aerobics is a low-impact cardiovascular exercise. It accommodates various fitness levels while incorporating fun in an aerobics routine. These guidelines can help the step aerobics beginner enjoy any routine safely.
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Instructions
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Select a step aerobics bench appropriate for your fitness level and physical composition. The adjustable benches can be raised with risers. Try on the ground if you're a beginners, 1 riser if you're fit and 2 risers, or 12 inches maximum height if you're very fit.
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Purchase a step at any mass merchandiser or sporting goods store such as Academy or Wal-Mart. Check the sturdiness of your bench before beginning a step aerobics routine. Ensure your risers are level on a flat surface and properly installed.
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Practice stepping onto the bench by lightly stepping onto the center of the bench from a forward facing position. Place the entire sole of your foot, heel first, onto the step. Don't pound the step with your foot. Step down from the bench, placing the toe down first followed by the heel.
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Stand a natural stride or 6 to 12 inches from the bench. For safety, don't stand further away from the platform than this distance.
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Step onto the aerobics step bench while standing tall. Fully extend the hip and knee joints and don't crouch or bending at the waist. Also, avoid locking your knees during the step up or step down. Keep your shoulders back, chest lifted and abs contracted for an optimal workout.
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Keep the tempo of the music at about 118 to 126 beats per minute and master your footwork before adding any arm movements. The arm movements increase the cardiovascular workout benefits.
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Tips & Warnings
Be sure you can comfortably fit onto the center of the bench with both of your feet together and that you can also straddle it.
Make sure you use shoes with extra arch support.
Alternate your lead step leg about every 2 minutes.
