How to Do
The moderate 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 moderate stepper.
Beginning
1. With your right foot, take a step onto the step.
2. With your left foot, take a step forward.
3. With the right foot, take a step backward.
4. With the left foot, take a step backward.
Movement
1. With your left foot, take a step onto the step.
2. With your right foot, take a step forward.
3. With the left foot, take a step backward.
4. With the right foot, take a step backward.
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.
