How to Do
The heavy stepper 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 stepper.
Beginning
1. With your right foot, take a step onto the bench.
2. Bring your left foot up and straighten out your left leg in front of you.
3. Return to the ground with your left foot first, then your right.
4. Stepping and kicking should be done with alternate legs.
Movement
1. Turn to the side and step onto the bench with your right foot.
2. Step onto the bench with your left foot.
3. With your right foot, step down on the opposite side of the bench, followed by your left.
4. Step back onto the bench, first with your left foot, then with your right, landing on the opposite side.
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.
