Easing into Step Aerobics:

Keep in mind that the risers used to elevate the step platform are an OPTION! A Step class can be done with the platform only—which is strongly recommended for beginners. Adding risers elevates the platform and is done once you have increased you aerobic ability and need to increase the intensity of your workout. Even the platform itself is an option—a step class can be done on the floor with no step at all!

When you decide to add risers

•  Start with one under each end. You can always remove them during class if they get to be too much.
• Two risers under each end of the Step is usually as high as you want to go--with the exception of folks who are extraordinarily tall (6 ft.+) and may be able to use three .
• Step should be at a height that does not require the knee to bend more than 45-60 degrees when you step up onto the platform.

When stepping Up onto the platform…

• Never stomp the platform when stepping up onto it. Stomping puts impact on    the kness & hips.
• Try not to step up flat-footed, that too can impact the knee, hips & spine—step up and roll onto the foot “heel-toe”.
• Always place the entire foot on the step—no heels hanging off; this can cause you to slip and it puts too much pressure on the front of the foot. Rolling onto the foot heel-toe will evenly distribute your body weight across the sole of the foot. 

When stepping Down…

• Stay close to the step—stepping back too far can cause Achilles tendon injuries
• You step down and roll onto the foot “toe-heel”. A common mistake is stepping down and bouncing on the balls of the feet—this does not allow the heel to touch the floor and can cause serious foot problems—even stress fractures; it can also cause calf injuries.

Backing off the intensity...

If you feel you need to back off and take a break during class, that's OK. Start by coming off the Step and doing the moves on the floor. If you need a further break than that, try marching in place behind the Step.

It is NEVER a good idea to stop moving altogether once you have been working out enough to elevate the heart rate. A sudden cessation of movement can cause a rapid drop in blood pressure and cause dizziness. Suddenly stopping can also cause an irregular heart beat to occur. Slow down, do the moves on the floor or march in place, but never just STOP! The above reasons are why classes have post-cardio "cool-downs"--to let the heart rate slow down gradually.