STEP MACHINE
If you are looking for a low-impact alternative to jogging or running look no further than the Step Machine. This simple yet effective aerobic activity not only challenges your cardiovascular system and promotes calorie burn but also gives your legs and butt a great workout. Additionally, it will help you improve your stability and balance.
Level: Beginner
Training: Cardiovascular
Equipment: Step Machine
1° Muscles: Quadriceps, Hamstrings, Hip Flexors, Gluteus Maximus, Soleus, Gastrocnemius
EXECUTION
- FOOT PLACEMENT: Each foot should be placed flat on the step pedal to help maintain balance. Also, minimize how far your knees travel forward past your toes to reduce the stress placed on your joints.
- RANGE OF MOTION: To a degree, this will vary according to the position you place your feet on the step pedal. The closer your feet are to the front of the step pedals, the shorter the step height, whereas placing your feet further back will allow you to step to a greater height.
- PACE: Most individuals should aim for 60 – 80 steps per minute; a pace below 60 steps per minute will feel tedious, whilst a pace above 80 steps per minute will require you to reduce the range of motion so much that the exercise will become less effective.
- POSTURE: Use your core to maintain an upright stance; avoid slouching over the console or using the handrails to keep you upright.
- Ensure no part of your foot hangs over the edge of the step pedals whilst stepping as this can be dangerous and overstresses your calf muscles.
- If you experience numbness in your feet try moving them around the step pedals periodically and wiggling your toes from time to time.
- Press down with your entire foot, including your heel, and not just through the balls of your feet.
- Avoid increasing the pace above 80 steps per minute to progress this exercise as this will result in the range of motion decreasing; thereby, making the overall exercise less effective.
- Cross Trainer
- Stationary Bike
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