There are numerous methods to make a workout more difficult.
You can use a workout finisher to increase your heart rate at the end of a workout, or you can increase the weights or resistance you're using.
But what about the simplest technique to get a better workout?
Adding an elevated step to the exercises you're already performing is a great way to improve your fitness.
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Table of Contents
Is it possible to get a good workout on a step platform?
Step platforms are a terrific way to spice up a regular cardio workout by adding more movement.
It's fantastic that they can be used for both cardio and strength training.
This is also an excellent sport for folks with limited time because it combines cardio and weight training.
Overview
Step board exercises have been around since, you guessed it, the era of step aerobics.
They're basically elevated platforms that you can step on or off with right foot or left foot to change up your workout routine.
Plyo boxes, which are more square variants of the conventional step, are also available these days.
The concept is the same, though: a platform adds resistance and tests the muscles you're working.
“The objective is to raise the intensity of the exercise by incorporating a foreign piece of equipment [like a step],” says Luke Milton, trainer and founder of Training Mate in Los Angeles.
Because the elevation acts as resistance, Milton explains that when you step up, you're recruiting more energy from the muscles in use.
“Plyo boxes and steps add variation and intensity to the workout, and they're a terrific way to incorporate dynamic movements,” he says, citing Bulgarian split squats and incline push-ups as examples of exercises you can do with one.
So you can add a platform to basic strength training motions like lunges or planks for a more challenging workout—these tools are adaptable, so have (sweaty) fun with them.
What's the good news?
Continue scrolling for fitness ideas you may try on your multipurpose equipment.
How Does It Work?
Step aerobics is a well-known cardio exercise.
The “step” is an elevated platform that ranges from 4 to 12 inches in height.
You increase your heart rate and respiration while strengthening your muscles by stepping up, around, and down from the platform in various patterns.
Simple to expert step aerobics moves are available.
A step-up and step-down is the most basic. You can make maneuvers that take you over the top and around the step forwards, sideways, and backwards as you gain experience.
The majority of individuals attend step aerobics courses inside a gym, where an instructor demonstrates each action.
You'll be inspired to keep going by the instructor and the cheerful music.
Your session will begin with a warm-up, then go on to choreographed routines on the step, and finish with a cool-down.
Hand weights will be used in some classes for strength-training routines off the step.
Level of Intensity: Medium
The level of difficulty is determined by the height of the step and the types of actions performed on it.
Place the step flat on the floor for the lowest intensity.
Add risers to raise the step's height to make it more intense.
Make use of your arms as well.
You'll work harder if you raise your arms higher in the air.
Yes, it focuses on core areas.
As you step training, your core muscles help to keep you stable.
You'll also have weight loss and strengthen your abs.
Step aerobics emphasizes your lower body, but you can also use your arms and undertake strength-training routines using arm-specific weights.
Calves, quadriceps, and hamstrings are all worked out by stepping up and down.
Your buttocks will be strengthened and toned as a result of all those step-ups.
Each step exercises will activate the muscles in your lower back.
Your flexibility will improve as a result of the fluid motions of stepping.
Your heart will begin to beat faster.
As you burn calories, you'll sweat.
The muscles in your calves, legs, and buttocks are worked by stepping up and down.
Many step aerobics sessions include weighted strength training.
Although you can step with little weights, it's advised not to because you risk injuring your shoulder joint.
No, it's not a sport. It is a cardio workout. It can also be called exercise step.
You can utilize step aerobics to cross train if you're an athlete.
Step aerobics is a low-impact exercise because you normally maintain one foot on the bench either your left leg or right leg on the ground.
Is it safe for me to do if I have a health problem?
Your doctor has probably told you to get up and move if you have high blood pressure, high cholesterol, or diabetes.
Step aerobics is an excellent approach to accomplish this.
It can help you lose weight, lower your bad (LDL) cholesterol, and lower your blood pressure if you make it a habit of doing it for at least a half hour most days of the week.
Lowering these reduces the risk of heart disease.
It can also help you get more HDL (good cholesterol).
If you have heart illness, consult your doctor first to determine whether activities are safe for you.
If you have prediabetes, aerobic exercise has been shown to help prevent diabetes from developing.
Along with excellent nutrition and any medications you're taking, step aerobics can help you control diabetes if you already have it.
Exercise according to your doctor's diabetes treatment plan.
Because you can modify the height of the step and the intensity of your workout, step aerobics can be an excellent weight-bearing exercise for people with arthritis.
Step isn't for you if you have hip, foot, ankle, or knee pain.
Inquire with your doctor or physical therapist about other activities.
Swimming, for example, relieves the strain on your joints while you exercise.
Pregnant? If you were doing step aerobics prior to becoming pregnant, you should be able to continue doing so as long as your pregnancy is progressing well.
Check with your doctor to be sure.
Take the following precautions to keep you and your baby healthy: As your belly develops and your center of gravity shifts, take it easy on the step, drink plenty of water, and don't overheat.
Before beginning a new exercise regimen, consult your doctor, especially if you haven't been active in a long time.
Exercises for a Full-Body workout in Three Steps
1. Bulgarian split squat:
Place one foot on a step or box and the other in a lunge position with your knee hovering above the floor.
“Distribute your weight through your front foot,” Milton advises, “and work your glutes, hamstrings, and quadriceps.”
Shift your body into a squat, hold it for a few seconds, and then stand back up to your starting position. Work one leg at a time, then the other.
You can add more difficulty by holding dumbbells in each hand.
2. Decline push-up:
Stand on top of your platform with your feet hip-width apart and your hands in a high plank stance.
Keep your hands directly beneath your shoulders and your hips tucked while maintaining a neutral spine. Push-ups should be done after that.
This push-up variation, according to Milton, will train your chest more than a standard push-up.
3. Box jump:
Box leaps can be done on a step platform or a plyo box, and they add rapid cardio to any workout. Stand with your feet shoulder-width apart in front of your platform.
As you begin to get into a squat position, slightly bend your knees, swing your arms back, and then propel both feet into the air to land on the box.
Land softly, with your feet flat on the ground and your knees slightly bent.
Frequently Asked Questions (FAQ)
Is it possible to get a good workout on a step platform?
Step platforms are a terrific way to spice up a regular cardio workout by adding more movement.
It's fantastic that they can be used for both cardio and strength training.
This is also an excellent sport for folks with limited time because it combines cardio and weight training.
“People who go to step classes put a lot of strain on their knees, and doing too much of it might cause difficulties,” said Dr. Peter Schosheim, director of the Center for Arthroscopic Surgery and Sports Medicine.
Step aerobics is a traditional cardio workout in which you step up, around, and down from a platform in various patterns to increase your heart rate, respiration, and muscle power.
