Aerobic Dance - Step Or Bench Type

Aerobic Dance - Step Or Bench Type Fitness Training

Aerobic Dance - Step Or Bench Description

Step aerobics is similar to regular aerobic dance but a step or bench is added to increase the intensity of the exercise without adding a great deal of high impact stress. Participants use steps of varying heights to achieve different intensity levels. Begin with a lower step/bench and increase the height only when it becomes easy for you. This activity may be done with others in a class setting or by yourself at home with a video or audio tape. Fitness Expert recommends that you follow a certified or qualified instructor or that the video or audio tape has been approved by one of the organizations listed below.

Aerobic Dance - Step Or Bench Warnings

  • People suffering from chronic knee, ankle, lower back, hip, shin, or pelvic injury or pain should receive medical clearance before starting a step program.

Aerobic Dance - Step Or Bench Risks

  • Cuts, bruises, scrapes or injuries from falls or tripping due to a step or bench which is too high
  • Ankle, toe, knee, hip, pelvis and/or lower back sprains
  • Lower body muscular strains
  • Aggravation of tendinitis/bursitis of the knee

Aerobic Dance - Step Or Bench Sport-specific applications

  • Aerobic dance competition
  • Advanced step heights may aid athletes in improving leg drive and stride length

Aerobic Dance - Step Or Bench Equipment required

  • Bench or step
  • Footwear should be comfortable, fit well and provide ankle and lateral support
  • Clothing should be comfortable and not restrict movement

Aerobic Dance - Step Or Bench Applicable substitutions

  • High-impact aerobic dance (with or without weights)
  • Low-impact aerobic dance (with or without weights)
  • Aqua-aerobics (with or without step variation)
  • Circuit-training calisthenics
  • Stair climbing (machine or stairs)
  • Vertical ascent climber/ladder climbing simulator

Aerobic Dance - Step Or Bench Reference sources, organizations and publications

  • IDEA: The Association for Fitness Professionals: 6190 Cornerstone Ct. East, Suite 204, San Diego, CA 92121-3773, (619) 535­8979
  • Aerobics and Fitness Association of America (AFAA): 15250 Ventura Blvd., Suite 310, Sherman Oaks, CA 91403, (800) 445-5950
  • American Council on Exercise (ACE): 6190 Cornerstone Ct. East, Suite 202, San Diego, CA 92121-4729, (619) 535­8227
  • IDEA TODAY Journal, see above address for IDEA


Cardiorespiratory: Aerobic

Fitness Benefits

  • Cardiorespiratory 5
  • Flexibility 3
  • Muscular Strength 2
  • Muscular Endurance 4
  • Body Fat Recution 5

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 3
  • Coordination/Skill 2

Muscle groups used

Primarily lower body musculature, upper body worked to a lesser degree

Energy expenditure

Approximately 0.088 Calories per minute per pound of body weight

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