Step platforms - types, how to choose, benefits, exercises.

A step platform (step deck or step board) is a sports equipment designed for fitness and step aerobics - gymnastics that includes elements of simulating climbing and descending stairs. A step platform looks like a small bench with or without an adjustable height level. Certain types of platforms can be transformed into other sports equipment and have a number of additional devices.

A step board is used as a “step” to train leg muscles, develop coordination and balance. It can also be used as a sports bench. And additional devices on some models (expanders) allow you to perform strength exercises and stretching.

What does step aerobics give?

• Improves the functioning of the cardiovascular system
• Losing weight
  In an hour of exercise on the step platform, you lose about 300-500 calories

Step aerobics classes are classified as cardio exercises. This means that they normalize blood pressure, increase the volume of the heart muscle and generally improve the functioning of the cardiovascular system. In a word, if you want to avoid hypertension and heart attack, get up on the step! A strong heart better supplies tissues with oxygen and nutrients, which is beneficial for the whole body. An additional effect is the prevention of arthrosis and osteoporosis, accelerated recovery of joints after injuries. Do you dream of a beautiful figure? Then step aerobics is also your choice. In an hour of training on a step platform, you lose about 300-500 calories - great news for those who want to lose weight. At the same time, the muscles of the legs, thighs and buttocks are strengthened, the legs become strong and slender. For greater effect, complement your step classes with training programs from other types of fitness. It's simple, because the step platform perfectly copes with the role of a sports bench, and with additional accessories it is suitable for performing strength exercises and stretching.

Top 10 step platforms from famous manufacturers

A simple two-level exercise machine is suitable for regular step training. As standard, the step platform can support up to 95 kg:

• product name: TORRES;
• price: 1400 rub.;
• characteristics: polypropylene two-level body, linear dimensions – 64/28/10(15) cm.

An inexpensive step board designed for beginner athletes. It has a simple design, compact dimensions, and light weight. The maximum load has no restrictions:

• Product name: Leco;
• price: 900 rub.;
• characteristics: two-level case made of ABS plastic, linear dimensions – 68/28/15(10) cm.

The advanced platform has a high-quality coating that prevents the athlete’s feet from slipping. Rubber pads under the legs help with shock absorption and stabilize the machine:

• product name: FT-STP-340, PROFI-FIT;
• price: 2500 rub.;
• characteristics: non-slip textured surface, additional stabilizing rubber inserts, three height levels, linear dimensions – 70/28/13(18/23) cm.

The simulator is characterized by increased “survivability” and can withstand heavy loads. Large dimensions, high build strength and material quality are suitable for most athletes:

• Product name: Starfit SP-202;
• price: 2100 rub.;
• characteristics: the body is made of polyvinyl chloride, there is a choice between 3 height levels, dimensions - 80/30/10(15/20) cm.

The platform body has a low center of gravity and is equipped with wide, stable legs. The machine is perfect for active cardio training or various types of fitness:

• Product name: Atemi, APS02;
• price: 1900 rub.;
• characteristics: three-level step board made of durable flexible plastic, maximum load 120 kg, dimensions - 78/29/10(15/20) cm.

The professional simulator is distinguished by good body stabilization and large, convenient dimensions. It can be reconfigured for any type of workout. Elastic plastic provides high-quality shock absorption that protects the athlete’s knees and back during training:

• product name: Original FitTools professional, 3 levels;
• price: 4500 rub.;
• characteristics: body is molded from ABS plastic, 3 levels of height adjustment, product dimensions – 108/41/10(15/20) cm.

Compact, durable product, ideal for home workouts. Stabilization is well done - the machine does not wobble during exercises:

• product name: Torneo;
• price: 3000 rub.;
• characteristics: three-level simulator, made of high-strength flexible plastic, maximum load 120 kg, dimensions - 70/28/12(17/22) cm.

The platform is intended for beginner athletes. Stable, comfortable, durable:

• Product name: STARFIT 2-level;
• price: 1900 rub.;
• characteristics: two-level sports equipment made of PVC plastic, maximum permitted user weight 100 kg, platform dimensions - 75/36.5/10(15/20) cm.

The product from the famous brand is covered on top with special non-slip hemispheres. These elements prevent slipping and make activities more comfortable and safe:

• Product name: Reebok step;
• price: 9000 rub.;
• characteristics: three-level step board, linear dimensions – 90/35/15(20/25) cm.

The platform has a lower center of gravity, which helps maintain balance when performing cardio exercises. The upper part of the exercise machine has an additional embossed non-slip coating:

• Product name: Fitex Pro FTX-1710;
• price: 8000 rub.;
• characteristics: the product is made of high-strength plastic, has three height levels, dimensions - 109/41/15.5(21/26).

Types of step platforms

According to their design, steppes are divided into adjustable, unregulated and combined.

Standing apart among the steps is a balancing platform with a surface in the form of an inflatable rubber hemisphere. Resistance bands are usually sold along with standard balance steps, and, less commonly, gymnastic balls. The best option for beginners is an adjustable step platform. If you're looking for a cheaper option, look for a non-adjustable model, but keep in mind that it won't allow you to increase the load. In addition to classic step aerobics, both types of platforms are suitable for performing other physical exercises, such as push-ups and abdominal exercises. For experienced fans of step aerobics who strive for increased loads, we recommend combined step. And if you are focusing on developing flexibility, reaction and a sense of balance, take a closer look at balancing platforms.

Types of simulator

The ability to perform many exercises on the platform depends on the functionality and type of equipment. Thus, a projectile that does not have the ability to adjust the height is not very suitable for strength training, where the installation of a special bench is required. The following types of simulators are distinguished:

1. Unregulated. The simplest option, the height and width cannot be adjusted. It has the lowest price (900–1500 rubles), is often made of fragile plastic, and does not have a non-slip coating.
2. Adjustable. A more complex design, the height of which can be changed, adapting the athlete to current needs. Has 2-3 fixed levels or the possibility of more precise adjustment. The price range is 1000–4000 rubles.
3. Balancing. A special type of platform, designed in addition to performing cardio segment exercises for training the vestibular apparatus. The upper part of the projectile is an inflatable cushion made of latex or durable rubber. The simulator can be equipped with a special pump, expanders or elastic bands, and the cost ranges from 3000–5000 rubles.
4. Combined. The most multifunctional type of projectile, which combines the previous types. The height (sometimes also width) of the step is adjustable, the covering is made of non-slip embossed material. The backrest can be extended and fixed at a certain angle to the floor surface, creating a comfortable bench for strength exercises. The step board can be equipped with attachments for a tubular expander or an elastic band. Price – from 6 to 22 thousand rubles.

Choosing a step

Have you decided on the type of step platform? Now let's move on to other parameters for selecting this projectile. These are its size, strength, stability and surface features. When choosing the length, focus on the distance between your feet when you keep your feet shoulder-width apart, plus a few more centimeters. The optimal width of the platform is about 40 cm. The strength of the step platform depends on the maximum permissible weight. The platform must withstand your weight not only when you just stand on it, but also when you jump. If you weigh less than 90 kg, any platform is suitable for training. If the weight exceeds this mark, the choice is limited to models designed for the required load. Now about sustainability. A high-quality step stands securely on the floor, regardless of the pace at which the exercises are performed, and does not rise, much less tip over. And the last thing is the surface of the platform. The most comfortable and safest for exercise are models with a non-slip surface made of corrugated rubber. An acceptable alternative is a plastic surface with corrugation, like budget models. But it is better to refuse to buy a platform without corrugation due to the risk of injury.

How to choose a step platform for your home

When choosing equipment for home training, you should always pay attention to the characteristics below.

• Rubberized non-slip coating of the board and the bottom of the supports. It will allow the platform to stand steadily on the floor and not slip during training. The upper surface must provide good grip on the shoes - otherwise injuries may occur.
• Construction and materials . Step platforms are made of durable plastic with a heavy metal frame inside. The center of gravity should be on the supports and located as close to the floor as possible - this will ensure stability. During classes, the trainee does not always step on the platform strictly in the center - he can transfer his body weight to the end or corner, while the platform should not come off the floor or move, much less tip over.
• Strength and weight. A high-quality step platform cannot weigh less than 8 - 10 kilograms. But when choosing, you need to focus on your own weight. For example, platforms with a mass of 15 kg. can support a person's weight up to 120 kg. As for strength, the board should not spring or bend either when standing up normally, or when jumping or kicking.
• Dimensions . The best length of step platforms, according to the recommendations of trainers, is 0.8 -1.2 meters, width - at least 35 - 40 centimeters. These dimensions provide good stability and prevent you from accidentally tripping and getting injured. Platforms of both large and smaller sizes are not convenient to use. The height is usually adjustable from 10 to more than 30 centimeters. The effect of the exercises depends on the height - the higher the board is located, the more intense the load. For beginners, low platforms with the ability to increase the height are suitable, that is, it is better to choose models no higher than 10 - 15 cm. Experienced athletes can opt for equipment with a minimum height of more than 20 cm.
• Support design . As mentioned, the supports can be reconfigurable and collapsible. It is more convenient to use reconfigurable supports, since the removable parts, firstly, will not be lost, and secondly, even with a strong kick on the platform, they will not fly apart.

Training rules

First, let's say a few words about equipment. This is a tight-fitting T-shirt, short pants or breeches, and high socks. Also, for step aerobics, you will need light sneakers that fit your feet tightly. Set the height of the platform correctly. If you are taking your first steps in step aerobics, your starting level is 10-15 cm. As the height of the apparatus increases for every 5 cm, the load increases by 12%. Choreography in step aerobics is based on ten basic steps. To learn them, use video tutorials that are easy to find on the Internet. Don’t force things, move from simple to complex, and everything will work out. Also, listen to the music carefully and try to keep up with the rhythm (counting to yourself helps with this). When performing movements, place your entire foot on the platform. You should not place only your toes on the step or allow your heel to hang down. The knee of the supporting leg should not protrude beyond the line of the toe, otherwise the load on the supporting joint will sharply increase. During exercise, listen to the signals from your body, avoid overexertion and shortness of breath. Don't end your workout abruptly—it's bad for your heart. Walk around until your breathing is completely restored, and only then sit down. The duration of one lesson starts from 15-20 minutes and gradually increases to 45-60 minutes. This way your heart and muscles will smoothly adapt to the load. The recommended number of workouts per week is at least three. To comprehensively improve your figure, it is recommended to supplement step aerobics with strength training.

Contraindications for training with a step platform

There are contraindications for training with a step platform. We do not recommend practicing with this equipment if:

• injuries;
• diseases of the cardiovascular system;
• diseases of the genitourinary system;
• pregnancy;
• infection or inflammation;
• diseases of the respiratory system;
• elevated body temperature;
• diseases of the musculoskeletal system;
• varicose veins

Before training, either with a step platform or with any other sports equipment, we advise you to consult a doctor. This way you will not harm your own health and will be sure of a positive result.

Features of the balancing step platform for fitness

During exercise, an unstable exercise machine corrects posture, maintains muscle tone, and improves motor coordination. Unusual sports equipment has many other useful qualities that allow you to:

• strengthen your back muscles;
• relieve tension from the spinal column;
• train the vestibular apparatus;
• stimulate blood flow in the feet through massaging ridges.

A relatively inexpensive, compact-sized piece of equipment trains most muscle groups. It is recommended to buy such a step platform for those who want to quickly get rid of extra pounds: due to the unstable position of the body, all muscle groups work during the workout, which increases energy costs.

But to practice on the disc, the trainee needs to be focused because of the danger of losing balance, which can cause a dislocation or fall. Children, elderly people, and pregnant women also need to be careful.