The benefits of an (aerobic) step
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- Posted in Aerobic training
An aerobic step, also known as a 'fitness step', is a versatile accessory that should be a part of any gym or in your home. You can use it for much more than simply a stepping stone for the classic 'stepping' with music. In this blog, we discuss the versatility of a step.
Let's start with the question of what a step really is. A step is a platform made of plastic, an average of one meter long and 40 centimeters wide. You often see steps used during group classes in a gym, but it can also stand as a 'loner' among the strength training accessories. A step is usually height adjustable. The higher the step, the more intense the workout. The advantage of a step is that you can use it at any training level and it 'grows' with the increased intensity of workouts, for example by adjusting it in height or doing more complex exercises.
1. What can you use a step for?
When we talk about cardio with a step we are clearly talking about step aerobics. That is probably how most people remember the step. At gyms, this is often offered as a group lesson, but you can also do aerobic steps at home. It's an ideal workout to lose weight and get fit at the same time. And you usually don't need more than a step bench and some good exercises. Under the guidance of an instructor or videos on the internet, you can move to the music. During the workout, the intensity is adjusted each time so that you have peak moments alternated with moments of rest.
2. FITNESS
Do you like to do a workout with weights? A step is also great to use in strength training to give the exercises some extra intensity. The step is most commonly used in leg muscle exercises. But a step is also ideal for training the upper body, for example with push-ups where you rest your hands on the step and put your feet on the floor.
3. STEP AS A FITNESS BENCH
A step is also great to use as an alternative to a fitness bench, although a step can never replace a professional training bench. A step takes up less space than a professional training bench, is good to use when you train with lighter weights and ideal if you follow (video) group lessons where you change material frequently, for example if you alternate between chest presses with dumbbells and lunges. Do you want to train with heavier weights? Then you should opt for a training bench.
Because you can adjust a step in height, you can use it for bent over rows, chest presses and lunges, for example.
2. How to choose the right step
Steps come in various shapes, sizes and price categories. What should you consider when buying a step?
The dimensions
Are you a beginner? Then you should opt for a slightly longer step to prevent you from accidentally getting off. Most steps are between 65 and 100 centimeters long and between 30 and 40 centimeters wide. If you want to use the step for various types of exercises, it is best to opt for a step that is one meter long. It is suitable for both dynamic and static exercises and for standing and lying exercises.
Adjustable
Most steps can be adjusted in height. But that does not apply to all steps. With a height-adjustable step, you can adjust the intensity of your workout at any time.
User weight
What will you do with the step? Do you only use it with your own body weight or do you also like to train with accessories such as weights? In the latter case, consider your own weight plus the weight of the accessories you use. Not every step takes that into account, so take a good look at the maximum user weight of the step you want to buy.
Design and structure
Are you going to work intensively with the step? Then opt for a design with rounded corners. With this, you are the least likely to hurt yourself if you accidentally hit the step. Also look closely at the structure of the top of the step and that of the bottom of the legs. A rough bottom ensures that the step does not slip. A rough top ensures that you don't slip with your feet when you get on the step.
Weight
Do you mainly use the step at home? Then choose a step with a slightly higher weight. It slips less easily, is more stable and if you hit yourself against the step, it won't slide away immediately. Do you also like to step in a group setting? Then choose a step that is slightly lighter, so you can easily take it with you.
Do you know what your preference is when it comes to steps? Then take a look at our range to see which step suits you best!
