Step platform: what is it for, how to choose, exercises, top 5 models

23.08.2020

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If you think that a step platform is only suitable for aerobics, then you are mistaken. We tell you how else you can use the step platform, what benefits it brings, how to choose it correctly, and share a selection of exercises for different purposes.

If you think that a step platform is only suitable for aerobics, then you are mistaken. We tell you how else you can use the step platform, what benefits it brings, how to choose it correctly, and share a selection of exercises for different purposes.

How to choose a step platform

Almost every fitness club has such sports equipment. You can also buy a step platform and practice with it at home. Before buying a step platform, you need to consider several factors: size, material, strength and type of construction.

When choosing a size, you need to focus on the width, length and height of the platform. The width should be 8-10 cm greater than the length of your foot. That is, if your foot length is 26 cm (size 38), choose a step with a width of 34-36 cm. To choose the correct length, stand in front of the platform and place your feet shoulder-width apart. The step should be 10 cm longer than the distance between your feet. The height should be appropriate for your skill level. Beginners should exercise on a step platform with a height of 10-15 cm, more advanced ones should do it on a step platform 20-25 cm high. Remember that every 5 cm increases the load by 12%.

Safety precautions

You need to follow it in class regardless of whether you are performing cardio exercises with a platform or strength exercises. “All students need to remember the technique of working during the lesson: enter the platform only with your entire foot, and lower it down as well. You cannot stop abruptly during a lesson, and if such a need arises, then go to the basic step and only stop after completing this step 5-10 times. It is also important to maintain a drinking regime,” warns Olga Savitskaya.

Top 5 models

Based on the above characteristics and reviews, we have selected the top 5 models of step platforms.

Reebok RSP-10150

Reconfigurable model with grooved rubber cover. It can be set to three height levels: 15, 20 and 25 cm. Withstands weight up to 110 kg. Includes DVD with exercises.

• Price : 4000 UAH.

Original FitTools FT-Prostep 02

A collapsible model that is suitable for people with different levels of training, as well as for children and the elderly. Three height levels are available: 10, 15 and 20 cm. The maximum weight that the step platform can support is 100 kg.

• Price : 3000 UAH.

Profi-Fit FT-STP-560

Reconfigurable platform. Has a corrugated finish. It is possible to set the height to 15, 20 and 25 cm. Special clamps are attached to the legs, which provide better stability. Withstands weight up to 110 kg.

• Price : 3200 UAH.

Starfit SP-101

Reconfigurable model with 2 load levels: 10 and 15 cm. Withstands weight up to 100 kg. The advantages of this platform are its bright design, lightness and low cost.

• Price : 600 UAH.

Reebok EasyTone

This step platform has a special feature: instead of plastic steps, it is equipped with air cushions. Due to this design, the muscles work more intensely. These pillows can be adjusted by lowering or increasing the pressure in them. The surface is covered with corrugated rubber, which provides good grip. The maximum weight that the platform can support is 110 kg.

• Price : 3900 UAH.

ADVANTAGES AND DISADVANTAGES OF STEP AEROBICS

Step aerobics has a number of benefits that have made it one of the most popular group classes. But step exercises also have a number of disadvantages and contraindications, so they are not suitable for everyone.

ADVANTAGES AND BENEFITS OF STEP AEROBICS

1. Step aerobics is one of the most effective types of cardio exercise for losing weight and getting rid of excess fat. In 1 hour of exercise you can burn 300-500 kcal.
2. Step aerobics classes are much safer for joints than, for example, running, plyometrics, and jumping rope. With comparable results and energy costs, you will get a relatively low impact on the leg joints.
3. This is an excellent workout for the lower body, which is the most problematic for the fair sex. You will tone the muscles of your thighs and buttocks, tightening and improving their shape. Moreover, steps on the steppe help dry out the legs and reduce their size.
4. Step aerobics classes are suitable for the prevention of osteoporosis and arthritis, which is especially important for those who lead a sedentary lifestyle.
5. When you do step aerobics, you force your heart and lungs to work more efficiently and make them healthier. Such training reduces the likelihood of cardiovascular diseases several times.
6. Regular step aerobics classes will help you maintain a healthy weight, avoiding problems associated with excess body weight: diabetes, stroke, metabolic disorders, joint pain, heart problems.
7. Step aerobics will help you develop endurance, which will be useful not only during training, but also in everyday life. For example, when climbing stairs to a high floor, during long walks, or climbing uphill. Step aerobics also develops coordination, agility and a sense of balance.
8. You can independently adjust the difficulty of the workout by changing the height of the step platform. The higher the platform level, the stronger the load you will receive.
9. Step aerobics consists of weight-bearing exercises that are ideal for increasing bone density and maintaining bone tissue. This will not only make you more mobile, but will also help prevent bone disease in adulthood.
10. You can do step aerobics not only in special classes, but also at home. There are also free video lessons for beginners, thanks to which you can learn the basics of aerobics on the steppe.

DISADVANTAGES OF STEP AEROBICS

1. Stepping exercises are less impactful on your joints than running and jumping, but if you are worried about your knee joints, then this type of fitness can aggravate this problem. If the problem with the joints is acute, then it is better to pay attention to Pilates classes.
2. Step aerobics is very diverse and has practically no single template. Each instructor brings his own characteristics to the teaching of lessons, so not all classes are equally effective and of high quality.
3. Exercises on the step involve the muscles of the legs and buttocks, while the muscles of the upper body will not receive enough load. In addition, step aerobics must be supplemented with strength training to comprehensively improve your body.
4. Step aerobics puts stress on the Achilles tendon, which is located just above the heel of the foot. If proper technique is not followed, platform steps can cause injury or rupture of the Achilles.
5. Step aerobics uses combinations of steps and sequences that can take time to learn. During the first lessons, students often get confused in their steps and do not keep up with the trainer, which discourages them from doing step aerobics.

CONTRAINDICATIONS FOR STEP AEROBICS:

• Diseases of the cardiovascular system
• Diseases of the joints of the legs
• Diseases of the musculoskeletal system
• High blood pressure
• Phlebeurysm
• Large excess weight
• Pregnancy and postpartum period (3 months)
• A long break from fitness activities (it is better to start with regular walking of 5-7 km per day)

If you have other medical conditions that may prevent you from exercising, it is best to further consult with your doctor.

EFFECTIVENESS OF STEP AEROBICS FOR WEIGHT LOSS

Is step aerobics effective for losing weight? Before answering this question, let's remember the basic principle of losing excess weight. Your body begins to lose weight when you consume fewer calories than your body can burn. Regardless of training, if you eat less than your daily calorie intake (creating a calorie deficit), your body begins to use fat from its reserve reserves for energy.

Cardio exercise is a great way to burn calories, which is why step aerobics is effective for weight loss. In one hour-long session you can burn one full meal, which means it will bring you closer to your desired goal faster. In addition, step aerobics tones muscles, affects subcutaneous fat by increasing blood circulation, gives energy and relieves stress (which will help avoid overeating).

Of course, there are more energy-intensive workouts that will help you burn more calories in an hour of exercise than during step aerobics. But you need to understand that they will probably be more impactful and traumatic than step classes. In addition, step aerobics specifically reduces volume and dries out the lower body, rather than making it heavier.

STEP AEROBICS FOR BEGINNERS: 10 FEATURES

1. Be sure to remember the correct body position while performing step aerobics exercises: knees slightly bent, back straight, stomach tucked in, buttocks tense, shoulders straight, gaze directed forward.

2. Steps must be taken with the entire foot on the platform so that the heel does not hang down.

3. In step aerobics there are no steps in two counts - at least four. This is due to the fact that you not only need to move along the floor, but also climb onto the platform.

4. In step aerobics, unlike classical aerobics, there are no reverse steps.

5. At first, in step aerobics classes, it will probably be difficult for you to repeat the exercises after the instructor. You may even get lost and confused in your steps. This is absolutely normal, after 3-4 lessons you will feel much more confident.

6. The higher the step platform is located, the more intense the load. Beginners should choose a height of 10-15 cm. More experienced practitioners should choose 20 cm. Gradually, the height of the projectile can be increased. It has been established that every plus 5 cm added to the height of the step platform will provide an additional 12% of the load.

7. You can make your step workout more challenging by using dumbbells or weights on your legs or arms.

8. Half an hour before your workout, drink a glass of water and be sure to take a few sips of water every 10 minutes during your workout.

9. If your gym offers step aerobics of several difficulty levels, then it is better to choose a class for beginners, even if you have good physical fitness from other workouts.

10. Remember the movements first with your “legs” and only then with your “hands”. Engage your arms only when the lower body has fully mastered the movements.

BASIC STEP AEROBICS EXERCISES

To make it easier for you to master step aerobics, we offer you several basic step aerobics exercises in visual pictures.

1. Basic Step

Step onto the step platform with both feet alternately. Performed in four counts.

2. V-steps or V-steps

Step one step at a time with both feet on opposite corners of the step.

3. Step with shin overlapping or Curl

Step your right foot onto the corner of the step platform and swing your left foot back. The heel should touch the left buttock. Then do it on the other side.

4. Step with knee lift or Knee up

Step your right foot onto the corner of the step platform, bend your left knee and pull it towards your stomach. Then do it on the other side.

5. Step with leg lift or Kick up

Step your right foot onto the corner of the step platform and throw your left foot forward. Then do it on the other side.

6. Touching the floor

Standing in the middle of the step platform, alternately touch the floor with one foot and then the other.

7. Pull your leg back

Step your right foot onto the corner of the step platform, and take your left foot as far back as possible, without bending it at the knee. Raise your arms in sync with your legs. Then do it on the other side.

8. Leg abduction

Step your right foot onto the step platform and take your left foot to the side without bending it at the knee. Move your arms to the side synchronously with raising your legs. Then do it on the other side.

High-quality options with anti-slip coating

Starfit SP-401 40x40x30 cm

A good simulator that is suitable for amateurs and professionals. There are 5 levels of adjustment, and changing the height is easy, no problems will arise. The ergonomic design makes it easy to move and store the product. Maximum load – 150 kg. Rubber and PVC were used in production. The supports are collapsible.

The average price is 2,950 rubles.

platform Starfit SP-401 40x40x30 cm

Advantages:

• Strength;
• 5 load levels;
• Withstand load;
• Convenient use;
• Easy height change.

Flaws:

• Not detected.

Lite Weights 1810LW 79.5x30x20 cm

A convenient option that will be a suitable solution for beginners and amateurs. There are three levels, they easily change the height. The design can withstand loads of up to 250 kg, which is a good indicator. The total weight is 3.4 kg, so there will be no problems with moving it. The maximum height is 20 cm, which is a good result.

Sold at a price: from 2,250 rubles.

platform Lite Weights 1810LW 79.5x30x20 cm

Advantages:

• Convenience;
• Strength;
• Effective application;
• Low cost;
• Three levels.

Flaws:

• Not detected.

ATEMI APS-02

Modernized design, which features a good anti-slip coating. Type of supports: collapsible. The recommended user weight is 150 kg. Moreover, its weight is 3.95 kg. Dimensions – 78x29 cm. Number of levels – 3. Durable plastic was used in production, which does not deteriorate for a long time. In addition, the products are easy to wash. The stability is good, so the model will not tip over even from intense jumps.

The average cost is 2,590 rubles.

platform ATEMI APS-02

Advantages:

• Value for money;
• Maximum efficiency;
• Durable manufacturing;
• Durability;
• Anti-shock coating;
• Sustainability.

Flaws:

• Not found.

Rules for effective classes

To achieve results, it is recommended to exercise at least 3-4 times a week. Please note that fat in the body begins to be burned 30-40 minutes after the start of exercise, so it is better to devote at least an hour to training. You can combine exercises with other activities, both cardio and strength training. Also, for the benefit and safety of classes, consider the following rules:

• The back should remain straight during movements.
• It is necessary to rise specifically due to the strength of the leg muscles.
• The foot is placed completely on the board. The heel or toes should not sag.
• You need to train only in shoes that are comfortable for you and that do not slip.
• It is forbidden to lower or jump on the floor when your legs are straight and tense.
• Move quickly enough, but without jerking.

Exercises with a step platform do not require any training or even the purchase of a subscription, because you can train directly at home. They will help you get in shape and create a beautiful topography. To understand how to do them correctly, watch the videos below.

Exercises

For beginners who have not attended regular classes before, it is better to start with an appropriate group of basic movements: steps to the platform and back with a minimum of turns. This step class is called Step basic . A more advanced class of exercises, Step advanced , becomes available to those who are already able to withstand increased loads and perform more complex ligaments. This class is divided into two main types of classes: Dance step and Power step .

In the first, as you might guess, the emphasis is on complicating the dance movements, up to serious choreography. It will certainly appeal to those who like to attend raves and open airs and want to increase their endurance and find new moves. Moreover, not so long ago an interesting combination of Dance step with musical accompaniment in the drum'n'base genre appeared. Performing “steps” of high complexity and intensity to a broken beat is both more difficult and more interesting.

The name of the second type also speaks for itself. The main goal of the Power step is to alternate aerobic exercise with large volumes of strength exercises. In this way, you not only lose extra pounds, strengthen your heart, respiratory system, and “shape” your figure, but also seriously work out the muscles that you want to tighten.

How to dress

A person in a tap dance class sweats a lot, so your clothes and shoes should be made of special breathable materials. We do not recommend buying items made from cotton or cotton and synthetics. They quickly become saturated with sweat and turn into a wet compress on the body. In addition, things made from natural fibers quickly lose their shape and fade after washing.

It is better to choose models made from high-tech “space” materials such as Tactel, Coolmax, Dry fit, Total or Supplex. (You will find the name of the material on the label.) Their “zest” is that they instantly absorb moisture and immediately evaporate it. It's hard to believe, but no matter how much you sweat, your body still remains dry.

You need to buy a T-shirt with a deep cut in the armpit, not a T-shirt. The latter will quickly become unusable from constant use of deodorant. It is better to choose a longer T-shirt - below the waist, so that, God forbid, your lower back does not get blown out if you find yourself under the air conditioner hood.

Women with large breasts should wear a special sports bra with a supportive effect under a T-shirt. If you are in a sports store, ask the salesperson for advice. Today you can find tank tops and T-shirts with an elastic inner top that provides good support to the bust. However, we still recommend a sports bra for plus size women.

For step classes, you should wear breeches or short straight trousers. But it’s uncomfortable to train in wide trousers.

It is especially important to choose the right sneakers. There is no way to save on shoes, since almost all cheap models do not have arch supports.

Let's start with the fact that when doing step classes, running sneakers with thick, rigid soles and light sports slippers are contraindicated. Choose special sneakers for aerobics.

The last “squeak” is the forced foot ventilation system. We are talking about an elastic plastic lattice that is implanted into the sole. Aerobic running shoes come in high and low styles. You need tall ones. The specificity of step is that jumping overloads the ankle joint.

High-top sneakers tightly hug the ankle and thereby protect against injury. At first, you can train in low ones, but at an advanced level, where there are many complex choreographic elements, high sneakers are a must. Socks - only terry ones! They should be longer so that high-top sneakers do not rub your feet in the ankle area.

Immediately after finishing your workout, if you are going to continue training in the gym or another aerobics class, you should change your entire sportswear.