Step training, or bench stepping, will burn body fat and strengthen your heart and leg muscles. You can take step training classes at the gym, or do it privately at home.
Use a sturdy box or bench, at least 60cm long by 30cm wide, and from 10 to 30cm high (this depends on individual needs). Make the bench yourself, or buy one at a fitness store. You can also use the bottom step of a stair case. The standard height of a stair step is about 18cm.
Poor form while stepping can eventually harm the knees, the lower back or the calves and feet. When stepping off the platform, step down, not back (land with your toes close to the step’s base). There’s a tendency to reach too far back with the leading leg when stepping down. This causes muscle soreness in the calves. Also, the body then leans forward and more stress falls on the lower back and the ball of the foot. The force increases if you’re moving rapidly, or stepping off a higher step.
Place your entire foot on the step – don’t let your heel hang over the edge. By distributing body weight evenly over the entire foot, you can maintain your balance and reduce stress on the leg, ankle and foot. Landing too frequently on the ball of the foot may cause injury, because of the high impact on the forefoot area.
Use the right height. If you’re not very fit yet, or you’ve never step-trained before, start with a 10-18cm height. A very high platform may make you lean forward, stressing the lower back. And if you are not very fit yet, a higher step will exhaust you quicker.
Gradually increase the step height as you become fitter. A higher step may be more challenging for the very fit, but it may also increase injury risk. Studies show cardio-respiratory fitness is effectively improved by using no higher than a 20cm step. To save wear and tear on the knees, don’t use a height that causes your knees to flex more than 90 degrees. For most of us, this means not using a height of more than 30cm.
Step up with your left foot, and then up with the right. Step down with the left and follow with the right (you can change the leading foot periodically throughout your workout, if you like). Repeat this stepping pattern in a steady, controlled pace. A general recommendation is approximately 118-120 steps per minute for a reasonably fit person. To make the workout harder (and still keep it safe) add more arm movement or increase the platform height, instead of increasing speed.
Start with short sessions, eventually progressing to stepping for at least 20 minutes, at least three times weekly.
Wear supportive shoes. Cross training or aerobic shoes provide adequate shock absorbency and stability, due to the wider heel. And don’t forget to stretch after each workout!
If you have pain under or around the kneecap, stepping may not be a suitable exercise for you. Check with a physiotherapist.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.