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How to do Aerobic Step-Ups

Aug 20, 2010

The aerobic step-up is a great exercise because it combines strength and endurance training in one easy maneuver. This makes it a great workout for people who don't have enough time or are physically unable to exercise for long periods of time. With this exercise, be sure to start slowly and gradually increase both the speed and amount of time spent performing the exercise.

About Aerobic Step-Ups

Aerobic step-ups are a great exercise that should be included in your workout no matter if you're interested in losing weight, cutting fat or increasing muscle stores in your body. Since aerobic step-ups are cardiovascular in nature, they can be helpful in the treatment and prevention of a number of serious conditions, including heart disease, stroke and some types of cancer. In addition, research has found that cardiovascular exercise is the best way to cut fat from your body, making this a great choice if you're interested in becoming more lean. Finally, stepping up and down from a bench will strengthen and tone the muscles in your lower body.

Positioning Yourself for Aerobic Step-Ups

In general, the aerobic step-up is not a difficult exercise to perform, and can be done by almost anyone with relative ease. Before starting the aerobic step-up, it is important that you find a clear space that is free from other types of exercise equipment. Position your step in the center of the cleared space. When first attempting this exercise, use only one riser under your step. You can always add more as your endurance builds, but for starters it is best to begin slowly and work your way up. Stand in front of the step, with your feet facing forward and spaced approximately one foot apart. Stand as tall as possible, and look slightly down at the step in front of your body.

Performing Aerobic Step-Ups

Now that you are properly prepared, you can perform the aerobic step-up. Take a few deep breaths. As you exhale, lift your left foot off the ground and place it on top of the step. Next, lift your right foot off the ground and use the muscles in your legs and core to lift this foot to the top of the bench. Carefully step your right foot back to the ground, followed by your left foot. Repeat this process for at least 30 seconds before taking a short break, and then performing again.

Increasing the Intensity

One of the reasons that this exercise is so great is that it is very simple, and can be performed by almost anyone. An easy way to increase the intensity of the aerobic step-up is by increasing the rate at which you step on and off of the bench. In addition, increasing the amount of time spent performing this exercise will also make it more challenging.

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