A big step up in fitness - step aerobics

American Fitness, March-April, 1990 by Lana Gelb

A Big Step Up In Fitness

Step aerobics is the newest shape-up sensation.

Desperate to relieve aerobic boredom? Unchallenged by low-impact aerobics? Concerned about potential high impact aerobic injuries? Try benching (step aerobics)--a revolutionary step up in fitness.

Although "stepping up" is not a new idea it has reentered the fitness area and found its way into health clubs throughout the country. For years, coaches have sent basketball players up and down bleachers and crew teams up and down stadium steps. This was a popular training device used in Europe 40 years ago and today it is used in the Harvard Step Test to test cardiovascular fitness. Athletic trainers discovered moving the body vertically against gravity yields an intense aerobic workout focusing on strengthening the lower body, essential for athletes who jump, run and row.

What is new in the last five years is the introduction of a simple inexpensive effective aerobic/strength training alternative--the bench.

The bench can be used in all segments of the class from warm-up to cool-down. The cardiovascular section can be low or high impact, with or without hand-held weights. The format can be a full bench class from beginning to end, or only specific portions of a class. It can also be appropriate for interval, circuit or variety training.

Stepping up and down works the quadriceps, hamstrings and gluteals. With the use of optional handweights, deltoids, biceps, triceps, chest and back are sculpted.

Benches or boxes can be made out of pine, plywood or maple--finished or unfinished--leaving a space carved out for handle carrying. The dimensions are six to 12 inches high depending on fitness level--higher for the more advanced, 40 to 48 inches long, 15 inches wide and 1/4 to 1/2 inch thick. The box is basically built and designed for one person, but if it is 48 inches long it can be used by two persons--one on either end. * Bench stepping provides the benefits of both strength training and cardiovascular conditioning in one challenging session. * Because of the ability to vary intensity levels, this program offers the opportunity for beginners and advanced students to workout in the same class. * Bench classes are more space effective than aerobics since it is a vertical movement rather than lateral. More students can be accommodated without fear of collision. * Bench classes promote balance and coordination. * Women particularly enjoy benching because as the entire leg and buttocks area are toned, the body shape changes dramatically. * Men feel comfortable in classes as there are no fancy dance movements to make them feel clumsy and uncoordinated. The movements are simple to implement, strong and "macho." * It is suitable for private training sessions as the trainer is on hand to personally supervise correct body placement, and it is compact and easily transportable. * Benching may be used in cross-training as an aerobic option--this helps to prevent injury and boredom. * Prolonged stair climbing burns 23% more calories than running because the body is dead lifted off the floor. Bench stepping with hand weights burns up to 30% more calories than traditional aerobics, according to data from the Harvard Step Test. * Individuals who climb more than five flights of stairs per day have been shown to have fewer heart attacks than people who do not climb stairs, according to Ralph Paffenbarger's longitudinal study of Harvard alumni. * Low-impact bench stepping is highly effective with minimal stress to the body.

Bench stepping is probably not a good option for obese people, since lifting the body vertically might be too stressful. Also, people with balance problems, chronic knee pain or arthritic knees are probably not good candidates. Although benching advocates maintain the bench has been used as therapy to rehabilitate certain knee problems, it could possibly aggravate others. As with any new exercise, people over the age of 40, those with risk factors of heart disease and formerly sedentary individuals should check with a doctor before starting a bench-stepping program. * The instructor should be trained prior to introducing a bench class and should demonstrate proper form at each bench workout. The knee should be bent at a 90-degree angle at all times during bench stepping. * The entire foot, including the heel, should be placed on the bench. * Students should be constantly reminded to be conscious of their space, as well as foot and body placement. * Students should be encouraged to work at their own pace and level. If the workout becomes too intense, students should be encouraged to decrease intensity by putting hand weights down and continuing arm movements, discontinuing arm movements if no hand weights are being used, or stepping off the bench and continuing leg movements on the floor. * Arm movements with weights should be slow and totally controlled at all times stressing no locked elbow joints. * Use simple arm movements at first and gradually increase the complexity of the moves. * Music should be slower than a traditional aerobics class--approximately 120 b.p.m. * Work in counts of eight and 16 gradually add interest and variety by changing movements and counts.