How to Do
The heavy aerobic class should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy aerobic class.
Beginning
1. Begin by standing to the side of the step.
2. With your right foot, take a step forward.
3. As you place your left foot on the step, turn around.
4. With your right foot, take a step down.
5. Bring the left foot to a point where it meets the right.
Movement
1. Begin by standing sideways close to the bench.
2. With your right foot, take a step up to the center of the step.
3. Raise your left foot to meet your right foot.
4. With the right foot, take a step down and back to the opposite side.
5. Bring your left foot up to your right.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
