Step Reebok

American Fitness, March-April, 1990 by Lorna Francis, Peter Francis

Step Reebok

Reebok introduces the first aerobic workout with muscle.

As we enter a new fitness decade, aerobic enthusiasts will witness the advent of an exercise program that will revolutionize the fitness industry. Step Reebok is a dynamic and powerful step training program designed to improve aerobic conditioning, muscular strength and endurance, flexibility and body composition. This high-intensity, low-impact program involves stepping onto a platform while simultaneously performing upper torso body building movements with the use of optional hand-held weights.

The Step Reebok program is designed to accommodate all fitness levels by varying the intensity through the use of different platform heights and the amount of hand-held weight. This allows the beginning participant to exercise alongside the advanced athlete. Although the program offers a high intensity workout, the simple repetitive stops are uncomplicated and non-intimidating, thus appealing to both men and women.

Step Reebok is fast becoming one of the most popular forms of exercise. Its success can be attributed to the unique aspects of this exercise program which provides: 1. A high-intensity, low-impact workout for everyone. 2. A complete and balanced fitness program. 3. Simple yet challenging and fun movement patterns. 4. A platform ideally suited for aerobic conditioning and periodic testing of cardiovascular fitness. 5. A controlled aerobic activity conducive to the use of hand-held weights. 6. A scientific foundation for developing a safe and effective exercise program. 7. Education support materials.

Maintaining its steadfast commitment to the goal of supporting research and education within the field of sport and exercise, Reebok commissioned Drs. Lorna and Peter Francis to conduct extensive biomechanical and physiological testing of step training in the laboratories at San Diego State University. Eight volunteers walked three miles per hour on a treadmill and also performed a typical Step Reebok routine on a 12-inch platform at 120 steps per minute. In each case, the aerobic benefits were measured by monitoring the amount of oxygen used during exercise. A laboratory instrument known as a force plate was also used to accurately measure the forces exerted on the feet while the subjects did each form of exercise.

The results indicated the energy expenditure of the step training was almost exactly the same as running at seven miles per hour. Running and step training were about four times as demanding as walking. The maximum force on the feet during walking was equal to about one-and-a-quarter times the weight of the body while the forces on the feet during running were as high as three to four times the weight of the body. Although the maximum forces on the feet during step training varied when different choreographic steps were performed, they remained similar to those exerted during walking.

The significance of these observations is the stresses on the body for a step training routine are similar to the relatively gentle stresses exerted during walking. However, the aerobic benefits of step training are about the same as those of running at seven miles per hour. Step Reebok is therefore an excellent high-intensity, low-impact exercise program. For the health-conscious person whose primary goal is to improve aerobic fitness without a high risk of suffering musculoskeletal injuries, Step Reebok is a unique alternative.

Proper body alignment is important in the prevention of sport-related injuries. Instructors should continually remind participants to maintain appropriate posture during all Step Reebok movements. The following are guidelines for proper stepping posture: 1. Keep the shoulder back, chest up, buttocks tucked under the hips and knees soft. 2. Avoid locking the knee joint at the top or bottom of the stepping pattern. 3. Avoid hyperextending the back, especially when using weights. 4. Avoid too much forward lean when stepping up and down on the platform.

Proper body mechanics enhance Step Reebok performance and can also reduce the risk of developing overuse injuries. The following are guidelines for appropriate stepping technique: 1. Step to the center of the platform. 2. Contact the platform with the entire sole of the foot when stepping up. Step down on the ball of the foot allowing the heel to touch the floor before taking the next step. 3. Keep the eyes on the platform. 4. Warm-up and stretch thoroughly before beginning the aerobic segment of a Step Reebok program. 5. Do not add arm movements or weights until proficient with the foot work.

Each Step Reebok class should consist of the following class segments: 1. A warm-up and pre-stretch. 2. Aerobic stepping including a warm-up and cool-down phase. 3. Isolation work. 4. A final slow stretch.

To maintain appropriate body mechanics during platform stepping, the music tempo for most routines should remain around 118 to 120 beats or steps per minute.

Each step is categorized by the direction in which the body faces the platform. Steps are also classified as either a single lead step where the same foot leads every cycle or as an alternating step where the lead foot alternates every four counts. A complete cycle for an alternating step is eight counts (right and left foot lead). A complete cycle for a single lead step is four counts. When using a single lead step, lead with the right foot for not more than two minutes before changing to a left foot lead.