Step: what it is, benefits and example of training

How step training works, what are the benefits and how an exercise session takes place on this formidable piece of equipment


  • History and function
  • Benefits
  • Training example

History and function

By step we mean a raised monobloc structure, a sort of horizontal step ("step" from the English, "step"), covered with a non-slip rubber surface of variable color (gray and black the "original" one), with a base equipped with non-slip feet that make the structure extremely stable. This prevents injuries and allows you to perform even complex choreographies by getting on and off the instrument. Easily transportable as it is not too heavy and compact, the instrument has different colors usually combined with black. The name step is inevitably linked to Gin Miller, also known as the "lady of the step". Known fitness instructor, following a knee accident, she decided to study a rise that could also work as a rehabilitation tool for climbing stairs. After having made a first prototype of a very artisanal step, he had the courage to go to Massachusetts and present it at the Reebok headquarters. After repeated interviews with executives, Angel Martinez, Marketing Director and Executive Vice President, understood the potential of the idea and financed it to carry it forward and perfect it.

The step is used in lessons that require the body to perform dynamic ascent and descent exercises, often in accordance with the rhythm of the music. In the descent of the step and in the ascent, constant body control and a good use of the stabilizing muscles of the trunk, legs and the posterior chain of the body, back and posterior thigh arches are required. In addition, the neck must not be excessively stressed. The workload and commitment required by the sequences are increased or decreased according to a program that is customized and focuses on a specific goal. Of course, group lessons do not give the opportunity to carry out individual work, but if the trainer or the trainer follows each person consistently, even group sessions can guarantee good results. The step and step aerobics classes are always also a great opportunity for socialization.


The impact does not remain excessive and the combined execution of the steps on the step helps to gain general coordination, a sense of balance and rhythm. The whole body tones up and many muscle groups are well defined. In particular, the lower limbs are firmed. An important detail to take into consideration: the breech support. If the foot support does not have a good position due to postural problems or incorrect habits, there is a risk of excessively and unbalanced loading of the knees, ankles and hips. To make sure that the whole structure works at its best, it is advisable to wear the right shoes and carry out serious postural work in the case of important paramorphisms. The spine is not much affected by the impact – roughly the biomechanical stresses exerted on the feet are equal to those of continuous walking work – but it would be better to understand if the foot prone or supine excessively and run for cover through specific exercises.

Cardiovascular and respiratory work is excellent: both systems improve their performance. Aesthetically, the legs become defined, as well as the buttocks. In a single lesson, you burn a lot of calories and lose weight if you attend classes consistently. There are also improvements from a psychological point of view as regularly practicing aerobic classes with the step relieves a lot of tension, relieves anxiety, stress and nervousness. Excellent if practiced at the end of the day, especially if the work has had heavy implications with colleagues or commitments. At the end of the session you feel agile, light, mobile, fluid.

Training example

Usually the step lesson begins with a simple march that is performed in front of the step and which works as a warm-up. Alternatively, a low-intensity run is performed, which oxygenates the whole body, heart and circulatory system, strengthening them. Then begins the central part of the choreography where a good real aerobic work takes place. This part means for beginners to always learn the basic step to start: you go up with one foot then with the other and return to the ground first with the foot that took the first step then with the second. Then you learn the V step where you go up with one foot and go back and then go up with the other and go back. Then lunges, jumps with legs apart or together are performed, works with arms and legs in coordination and in some executions you work with the step starting from the plank position.

It ends with elongation and stretching and sometimes the step is also used with this function as a support. The final cool-down in some classes takes place on the ground, after having moved the step and brings the whole body to fully relax after having worked a lot in aerobic position.

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Tag: Training

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