Safety Protocols for Step Aerobics

Step aerobics is a low-impact exercise that benefits your muscles and cardiovascular system without overtaxing your joints. Step aerobics can range from an easy step-up and step-down pattern to a more intricate routine with fancy footwork and left lifts. Safety protocols for step aerobics can keep you free of overuse injuries and falls, however, discuss your plan to start step aerobics with your doctor if you have chronic health conditions like asthma, or have not exercised for a long time.

Clothing

• The proper footwear for step aerobics gives your feet support as you work out and protects you from slipping on the step, also called a platform or bench. Athletic shoes with a firm sole give your arches support. Choose styles that also provide the ball of your foot and toes with padding that acts as a shock absorber. This can help you avoid injuries such as stress fractures and shin splints. A sole with good traction helps your foot grip the step without slipping, thus reducing your risk of falling. Wear clothing that is comfortable, but does not drag on the ground to avoid getting hems caught on the step.

Bench Height

• Safe stepping depends on the right bench height. The height of the bench will vary depending on the length of your leg and your fitness level. Inexperienced step aerobics aficionados exercise more easily on a 4-inch step, while those with a higher fitness level and more aerobics hours under their belt can be safe with an 8-inch step. People with long legs may use a 10-inch step in some cases, but this is the tallest aerobics platform recommended by the American Council on Exercise (ACE). The higher you have to reach to step up, the more pressure is placed on your knee and its neighboring ligaments and tendons, which increases your risk of injury. The American Academy of Podiatric Sports Medicine explains that a knee flexion range of 83 to 90 degrees is preferable when participating in step aerobics. A high bench can also cause you to lose your balance.

Technique

• Step aerobics technique plays a role in safety. Step up and down off the platform without bouncing to keep your muscles free of strains, pulls and tears. The risk of injuries such as Achilles tendinitis increases when the heel hangs off the platform during the upward step. Step up with the entire foot, placing your body's weight on each foot softly without pounding. During the downward step off the platform, take care to make your heel strikes the floor gently as well. Learn the foot movements before you swing your arms in time to the music. Keep your arms close to your body to avoid straining yourself or accidentally hitting fellow exercise partners. Bending from the ankle, not the waist, helps reduce back strain, as does keeping your head up with eyes focused in front of you.

Music

• Music with a rapid tempo can energize you and elevate your heart rate as you exercise. Step aerobics is often performed in time to music to help you follow a consistent pattern of steps. ACE reports that some music can be too fast for keeping you safe during a step aerobics workout. A tempo quicker than 128 beats per minute can be difficult to keep up with, leading sometimes to sloppy technique. The harder and faster you need to work, the more you are opening yourself up to losing your balance, turning an ankle or sustaining other injuries.