Steppers and steps for cardio

Aerobic step, born from a step at the doorstep

The step aerobics originated in the late 1980s when American Gin Miller, recovering from a knee injury, rebuilt her musculature by stepping up and down on the step of her porch, following her physiotherapist's advice. The idea, tested in a club in Atlanta, was picked up by a major equipment manufacturer who launched their platform in 1989 and popularised choreographed classes worldwide.

The principle has not changed: you go through steps up, down, knee lifts and V-steps to the rhythm of the music. The stepper, a two-pedal machine mounted on hydraulic cylinders, replicates the same stair-stepping movement, without choreography.

The other equipment

Cardio training also includes:

• Exercise bikes.
• Treadmills.
• Rowers.
• Biking bikes.
• Hybrid.

All cardio training is gathered on the cardio training page.

Height and surface of the platform: adjusting the intensity

The height of the step fixed the intensity of the session: the higher the step, the more the thighs and glutes work, and the faster the heart beats. The safety benchmark remains the knee, which should not bend beyond a right angle when the foot is placed on the platform. Beginners and shorter individuals start at the low position and then increase the height when the movement becomes easy.

The step Sporti, measuring sixty-eight centimetres long and twenty-eight wide, can be adjusted to two heights: its surface accommodates the entire foot, including the heel, ensuring a stable footing.

The Aquastep, a step designed for aquagym

The Aquastep Sporti translates the step into the water: the platform, designed to stay at the bottom of the pool, allows for upward and downward movements while being submerged up to the waist or chest. Archimedes' principle lightens body weight and eases knee stress, while the resistance of the water slows down each movement and enhances muscular work.

This practice is suitable for rehabilitation after an injury, for seniors, and for pregnant women with their doctor’s approval. It should be rinsed with clean water after each session to remove chlorine.

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Frequently asked questions

What's the difference between a stepper and a step?

The stepper is a machine where both pedals move down alternately under the feet, like an infinite staircase. The step is simply a platform on which you step up and down to a rhythm, either alone or in a group class.

What muscles does the step work?

The step mainly targets the quadriceps, glutes and calves, as well as the hamstrings during descent. The arms, often engaged in choreography, and the abdominal muscles, which stabilize the torso, complete the workout.

How long should you do step to see progress?

Three sessions of twenty to forty-five minutes a week are enough to improve endurance. Beginners start with ten to fifteen minutes at the low position, then gradually increase the duration before raising the height.

What tempo of music is suitable for step?

Step classes are generally conducted to music at around one hundred and twenty to one hundred and thirty beats per minute. Beyond that, the foot may struggle to be fully placed on the platform, which risks injury.

Is step suitable for knee pain?

Step is still a low-impact exercise, as one foot remains in contact at all times. In case of pain, stick to the lowest height or try the Aquastep in the pool, and consult a doctor if the discomfort persists.