DIY Simple Stepper
Aerobic steppers can be used in a variety of ways. Stepping up and down, one foot movement at a time, repeatedly, is good for leg muscle tone. Standing further away before each stepping movement will increase the effect of each step. Use of a stepper concentrates on your leg and bottom muscles and increases your heart rate, providing aerobic benefits and burning calories. It is a small piece of equipment, ideally suited for the home, especially when it's raining. You can keep it in a cupboard and get it out to use in front of the TV whenever you feel like it. You can buy specially made steppers of course but, as it is such a simple object, it is easy to make your own, or to improvise.
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Instructions
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Do your stepping exercises on the bottom step of your staircase if you live in a house, or on another household step if you don't. Steppers are around 6 to 8 inches high as are, coincidentally, most stair steps. Obviously the stepper was based on the idea of stair steps in the first place, hence the name, so your stairs will make an ideal substitute. The disadvantage here though, is that your view is a little boring and, if you want to do arm exercises as well, the staircase may prove too restrictive.
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Turn a milk crate upside down and use that as your stepper if you want a portable model. Cut a piece of plywood to fit the upturned bottom of the crate and attach rubber matting to the top of the plywood. Use a strong epoxy glue to attach the plywood to the crate and the rubber mat to the plywood. This will make the stepper safer, with plenty of grip to keep you from slipping off.
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Make a wooden box structure, if you have reasonable carpentry skills, to use as your stepper. This is also a relatively cheap option if you use left-over wood from other projects. If you make your stepper this way, you may want to add a second level. This can add a little variety to your stepping routines.
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Tips & Warnings
It can seem a waste of time to only exercise half of your body at once. You can turn the stepper exercise into a full body workout by holding some weights in your hands -- a couple of full cans of food will suffice -- and holding your arms out straight from your sides, rotate the cans in forward and then backward circular motions. Move them in time with your leg movements to maintain good balance.
Place your stepper on a non-slip floor surface to avoid accidents. If you use your stepper in front of the TV remain aware of your movements. Lapses in concentration could lead to slips or falls.
References
- Photo Credit woman stepping in a fitness center image by .shock from Fotolia.com
