Step Training for Fitness and Fun

Within the last few years, step training’s popularity has climbed rapidly. An estimated 10 million people have tried step training.

Could 10 million steppers be wrong? On the contrary—vigorous stepping provides the cardiovascular benefits of running but stresses the joints little more than walking. Performed to invigorating music with creative choreography, this low-impact workout is also lots of fun.

Before beginning a step-training class, be sure that your step—the platform—is secure and at the proper height for your fitness level. If you are new to step training, or just beginning a fitness program, start with a platform height of 4 to 6 inches. (Regardless of fitness level, the platform height should not require bending your knees more than 90 degrees.)

Keep the area around your platform dry and remove objects that could interfere with your workout.

Proper body alignment during step training helps prevent injuries. While stepping:

Relax your neck and keep it straight.Always keep your knees soft and don’t lock the knee joints.Maintain good posture with the shoulders back, chest lifted and pelvis tucked under.Lean from the ankles, not the waist, as you step onto the platform; do not bend from the hips.Don’t arch your back.Correct stepping technique also prevents injuries and improves your workout:Always place your entire foot on the platform; no part of the foot should hang over the edge.Step close to the platform, allowing the heels to contact the floor. Note: Only the ball of the foot, not the heel, should touch the floor during lunges or other rapidly repeated movements (called “repeaters”).Step quietly. Pounding can unduly stress the ankles and knees.Keep an eye on the platform at all times.Don’t use hand weights. They may increase the risk of injury and provide no significant benefit.

If you initially find step training difficult to follow, focus on learning the foot patterns and omit arm movements. You can add arm movements later.

Remember that raising your arms above shoulder level makes your heart work harder and can leave you breathless. So, if you have a hard time keeping up, lower your arms and catch your breath.

To avoid injuries caused by too much stepping, alternate step-training classes with a variety of aerobic workouts like bicycling, walking or other recreational activities.

Step-training workouts may seem difficult at first, but beware—they’re habit-forming! Just remember to maintain proper body alignment and stepping technique to keep you stepping injury-free for years to come.

American Council on Exercise—Step Training by Sabra Bonelli

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High-Intensity Interval Training

Looking for a way to add variety to your exercise plan while taking your fitness to the next level? High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.

How does it work?
Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a scale of 0-10. High-intensity intervals are done at an exertion level of 7 or higher, and are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals.

High-intensity interval training is done at a submaximal level; around 80-95% of maximal aerobic capacity. Sprint interval training (SIT) is a type of high-intensity interval training that pushes beyond this level to 100% or more of maximal aerobic capacity, or an exertion level of 10.

What are the benefits of HIIT?
The payoffs of pushing yourself with HIIT are plentiful, and include:

Significantly increased aerobic and anaerobic fitnessDecreased fasting insulin and increased insulin sensitivityReduced abdominal and subcutaneous (just under the skin) fat

The surprising thing about HIIT is that it involves such a small total amount of exercise. By including HIIT in your exercise plan, you can realize remarkable results in a short amount of time, which is good news for busy people.

Is HIIT safe?
High-intensity exercise of any type brings with it a higher risk of musculoskeletal injury and cardiac events. But along with healthy subjects, HIIT has been studied as a training method for people with heart disease and congestive heart failure. Under clinical supervision, subjects were able to tolerate high-intensity intervals without negative effects. Most importantly, they experienced bigger improvements in cardiovascular function compared to those undergoing continuous moderate-intensity training.

The bottom line? HIIT may or may not be safe for you. Check with your health care provider before adding it to your exercise plan.

How can I get started with HIIT?
Choose an aerobic exercise—like stationary bicycling. Warm up for 5 minutes, and perform just a few alternating speed and recovery intervals; 3-4 of each should be plenty and will give you a feel for it; finish with an easy cool down. Here’s an example:

HIIT protocols vary widely. There’s no one best single way to structure them. Experiment with shorter and longer speed and recovery intervals to find what works best for you.

Gradually work up to 8-10 or more speed intervals, depending on your fitness goals. Keep in mind that the most common mistake made with interval training is making the recovery intervals too short.

Perform HIIT workouts 1-2 times a week at most to reduce your risk of injury. This high-intensity training method is best used periodically for up to 6 weeks or so to enhance regular training rather than as a year-round fitness strategy.

For best results, work with a certified fitness professional to create a personalized HIIT training plan. HIIT requires a big, sweaty effort, but if you stick with it, chances are you’ll be rewarded with impressive results.

Additional Resources
For All-Day Metabolism Boost, Try Interval Training — American College of Sports Medicine
Interval Training Advantages — IDEA Health and Fitness Association
A Healthy Mix of Rest and Motion — The New York Times

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