By: Kim Freed and Kendra Harbaugh Step Aerobic Benches By: Kim Freed and Kendra Harbaugh

Definitions Aerobic classes: are a specialized form of exercise aimed at strengthening the body’s cardiovascular system with out overly stressing any particular part of the body. Step Aerobics: uses a step or riser to stress the leg muscles somewhat. “The Step”: a raised platform that is roughly 4’ long X 2’ wide X 6” high.

Evaluation criteria Cost Safety Features Adjustability Easy to learn how to use Fits varying sizes Accomadates varying fitness levels

Comparison of Step Brands Reebok -3 adjustment heights: 6”, 8“, 10” -Snap in legs for more height -dimensions: 40”X15”X6.5 “ -Reinforced mat with omni dimensional grooves for optimal traction and shock absorption. -Inclines and declines for body sculpting. -Cost: $89.99

Brands continued… Step Super Aerobic Step Bench (STEP) -Step adjusts to 5.5” to 10.5” -Surface is a large 13.5”X37” -Four risers hinged for a flat, incline, or decline bench -Safe, no slip surface, and no skid pads -Cost: $94.99

Brands continued… The High Step Aerobic Step - Surface is 16”X12” . -No slip surface and supports up 200lb. - Surface is 16”X12” . -5 adjustable height levels. -4”-12” in height. -Easy to use. -Lifetime warranty. -Cost: $69.99

Pros of Step Aerobics -Convenient to use -Low cost -Portable -Offers benefits of cardiovascular and strength training. -Group support -High energy expenditure -Can be done in privacy of your own home.

Cons of Step Aerobics -May not be suitable for overweight individuals because of potential stress on body. -Can worsen condition of those with chronic knee pain, arthritic knees, and balance problems. -May not suitable for those over 40 with risk factors. -Not for those beginning an exercise program. -May cause over use injuries in instructors as well as participants. -Requires initial expenses of gym fee or workout video.

Muscles engaged In stepping motion: -Quadriceps Sculpting: -Hamstrings -Gluteals -Abs Sculpting: -Deltoids -Glutes -Biceps -Abs -Triceps -Quadriceps -Chest -Calves -Back -Inner & Outer thighs

History of Step Aerobics Step Training in organized fitness has been in existence since the mid to late 80’s in some form of fashion. But the concept of lifting the body weight to illicit a cardio-respiratory response has actually been around for much longer. Athletic coaches long trained team members by having them run up and down stadium steps, since early in the century. In the 1950’s, the Harvard step test was developed for cardio-respiratory fitness assessment and has been used for the last half of the century.

Founder of Step Aerobics Gin Miller is an international presenter and educator. She is known as the creator of step training . Gin Miller successfully created, focused, pitched and ultimately sold people and Reebok on the idea of organized group “step training”.

Recommendations We would recommend the Reebok Step when participating in aerobics. - Reasonable cost - Omni dimensional grooves for optimal traction and shock absorption. - Safe adjustment heights. - Snap in legs for maximum height capability and stability. - Favorable ratings by consumers.