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Top elite runners are using this simple hack to level up their fitness

Marathon winners are using this science-backed workout style to boost performance.

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men running fast male runners setting off
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From their favorite running shoes to their chosen training styles, elite runners have their own preferences and hacks to enhance their fitness, ready to zoom over the finish line. Advanced runners, such as John Korir from Kenya, have recently been incorporating step aerobics into their training regimen and touting its benefits for race day. Korir won the Chicago Marathon last year with a time of 2:02:44, and step aerobics is one of the methods that helped him fine-tune his speed and running technique. Let’s explore the benefits of step aerobics.

Step aerobics

step in gym step up
Gustavo Fring / Pexels

Step aerobics is a type of cardio workout where you step up and down onto a platform, typically a gym step or some other type of raised platform. It’s low-impact, but you’ll still burn calories and enhance your cardiovascular endurance, heart rate, and overall strength. 

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There are different types of step aerobics, including simply stepping up and down, as well as other moves like side-to-side steps and weighted step-ups. Most involve upbeat music and stepping up or down to the beat. One of my favorite moves is stepping up and lifting my knee up to my chest for a good stretch and a test of balance.

What are the benefits?

Step-up exercise
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Step aerobics is simple, and all you need is a step or platform. You can do exercises on your own at home or join an aerobics class that incorporates step aerobics.

Here are some of the many benefits of step aerobics:

  • Enhance your cardiovascular fitness, balance, and coordination.
  • Burn calories, which helps to promote weight loss.
  • Get a low-impact workout that gets your muscles moving and your heart pumping without putting stress on your joints.
  • Mix up your workout routine and cardio with step aerobics.
  • Research shows that step aerobics provides the benefits of a higher-intensity workout without stressing your joints; it also enhances overall fitness and builds strength.
  • When you move at a faster pace and raise your heart rate higher, researchers found that step aerobics can improve symptoms of depression, anger, and fatigue. They also revealed that as the step aerobics (bench-stepping) became more vigorous, the depression, fatigue, and anger decreased.
  • Build strength in your legs and core and torch those glutes.
  • Modify the moves and add weights for dumbbell step-ups.

Quick tips

illustration of woman doing weighted step ups with dumbbell on chair
Logo 3in1 / Adobe Stock
  • Make sure you’re using a non-slip surface.
  • Change the height of your step to make these moves more or less challenging. Steps, platforms, or stable chairs usually range from four to ten inches in height. 
  • Try to keep your chest lifted and your shoulders back with your neck relaxed as you step up onto the platform.
  • Make sure none of your foot is hanging over the edge when you step up and that your weight is distributed evenly on your foot.
  • Try to use lighter, softer steps.
  • When you’re ready, you can up the ante, and instead of having your hands on your hips or down at your sides, you can start incorporating more cardio, such as jump ropes, kettlebells, resistance bands, ankle weights, or hand weights.

Isn’t it interesting what we can do with a simple, humble step?

Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
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