Aerobic step: giving new life to a retro prop

  Fitness trends have changed a lot in the last four decades. The 80s aerobic craze ignited a health revolution, inspiring millions all over the world to move their bodies with easy to follow routines and upbeat music.

My step bench, got it from my grandmother

 As a result of the demand for novelty in aerobics, routines became riskier and more bombastic, leading to an increase in injuries during class due to the excessive intensity. Gin Miller, at the time an aerobic instructor, had to undergo physical rehabilitation and was advised to stay away from high impact exercises. Inspired by having to step on a milk crate for her recovery, Miller developed the step, a prop for low impact exercises for all levels. The step started as a long wooden bench (24 feet long/7.32 meters long) with heights of 10, 11 and 12 inches available. The routines, then known as Bench Blast, were fairly slow with simple moves, small hand weights were also used to add resistance for the upper body. In 1989, Miller partnered with apparel brand Reebok and the original step was further redesigned as an individual bench made of plastic. The aerobic step became a worldwide trend, with video classes being released from the home workout market.

Home workout video by Reebok with Gin Miller as main instructor. Released in 1992.

  As seen on the video above, the choreography was still fairly slow with no jumping. Floor work targeting the upper body and abs was also included at the end of the routine, using the step as a bench to provide elevation for bigger range of motion. If you want to try her step workouts, her YouTube channel has archived many of her best videos. The full's playlist can be found on this link.

Home workout video tape starring singer Cher, released in 1991.

  

  This home workout video by popular singer Cher showcases a different step bench from Reebok's, with adjustable heights for increased elevation and range of motion. With minimal floor work and no jumping, this particular tape sold more than 1.5 million copies in the United States. 

Home workout video by Cathe Friedrich, released in 1996.

   And just like with standard aerobics, as time went on choreograghy became faster and the steps became more complex. In this video by popular step instructor Cathe Friedrich, faster moves and even jumps are included in the routine. The step benches are also more elevated, making the moves harder to follow and putting more strain on the knees. 

   With more people getting injured and benches getting higher and higher, step started to lose popularity in favor of easier workouts. What made step popular on the first place was being a low impact option that was easy to follow, so making the workouts risky and difficult lost the original goal. In the 2000s and 2010s, step was virtually absent from all gyms and homes, with mostly devoted fans and older instructors keeping the practice alive.

   But now, in the 2020s, step is making a comeback with young people thanks to social media. People tired of treadmills and Stepmasters are now following these routines, now with appropiate benches and better knowledge of the risks of excessive equipment. Step aerobics has about the same benefits as higher impact cardio workouts, with the step motion targeting the muscles of the lower body in an effective way. Beyond its cardio benefits, the routines can help to improve coordination and balance. Plus, it's really fun to follow along, especially with good choreography to boost. So, if you want to dust an old step off and try it, take a look at these great routines on YouTube.

CDorner has step workouts for all levels

  CDornerFitness is by far one of the most prolific step instructors on YouTube. With more than 30 years of experience teaching fitness classes, Christina is an expert at her craft, with seamless choreography and perfect vocal instruction in every video. With more than six hundred step videos on her channel for all levels, you'll have enough material to keep up for a long time. Although her routines might be a little bit difficult at the beginning, it will get progressively easier with practice as you learn the most used steps. You can find a beginner playlist in this link.

   Fun music and lively choreography are the main appeal of modern step workouts

    Enjoying the music and the beats is also what has made step aerobics popular again with young people. The workouts by Bowflex Barbie Fit TV feature trendy music and fast paced choreography while keeping it safe. While these workouts might appear similar to the original step workout formula, the inclusion of newer steps and dance like flow definitely spice up the workouts. A playlist with most of the workouts available on the channel can be browsed here.

Step benches can also be used to boost range of motion during strength exercises

   If you struggle to follow along, steps can also be used for other exercises besides cardio aerobics. In this lower body workout by Sydney Cummings, the step is used to increase range of motion for strength exercises such as lunges and staggered squats, stretching the muscles further and testing stability. I've created a playlist with all of Sydney Cummings workouts using a step, you can find it here.

Dynamic workouts with the step are also made to the beat of specific songs

   And if you are a music lover and want to challenge your rhythm, Tara's Body has created this routine fully choreographed to the beat of a song by 4 Kampe. More complex choreography is broken down into steps and rehearsed just like with regular dance choreography. The full choreography can also be just as cool, with the step making it look even more dynamic. 

  While modern step workouts feature complex footwork for the most part, 

workouts aimed at beginners can be easier to follow

  

 For those intimidated by the footwork and music of the workouts listed above, Jenny Ford Fitness has workouts less focused on choreography and more focused on the actual stepping motion. In her Step Hero series aimed at beginners, the moves are slowly introduced one by one and the goal is to keep moving no matter what. A beginner playlist with additional workouts can be found here.

    In my own experience with step aerobics, it can be a really fun way to raise your heartrate and can feel similar in terms of effort to jogging. For safety, I highly recommend getting a smaller bench with a study base, placing it over a non slip mat prevents it from moving in case of bumping it. To prevent injury, make sure to always place your entire foot on the step in every move, keep your knees soft and try to land softly. The step routines can get quite intense on the legs for a beginner, so try to alternate it with other gentler forms of exercise to avoid injury by overuse. For more information about proper step technique, take a look at this comprehensive fact list by the American Council of Exercise, linked here.