The benefits of this simple apparatus are numerous: it allows you to do aerobic, toning and flexing exercises.� It can also be practised with music, the perfect way to combat stress. Its popularity has increased and specific step classes are now available, although there is no need to go to a gym to make the most of it.

What does it consist of?
The exercise is as simple as it is effective. It is based on the physical benefits of climbing stairs and moves this action indoors to a gym or house. You need a small rectangular platform to perform, with a rubber base that softens the impact of the foot as you step up and down repeatedly to a specific choreography.

You can also incorporate additional supports to gain more height. This increases the intensity of the exercise, the higher the step the harder the exercise. For this reason, each person's condition must be kept in mind when deciding on the height to use.

Beginners or unfit persons should only use the platform without boosters. Training at an excessive height could cause the body to incline forwards and adversely affect the back area.

What are the benefits?
Despite its apparent simplicity, this is a truly effective fat-removing exercise. It provides a genuinely intense cardiovascular exercise in which the heart works at a good beat (which strengthens it) and which increases oxygen consumption to levels that are even higher than those of continuous running.

In addition, the heart's extra activity pumps the blood with greater force, improving circulation and making it more fluid. Also, purer blood is pumped, with more oxygen.

Another beneficial effect, is the toning effect it has on muscles, which, added to the aerobic effort, gives the muscles shape. The legs and gluteal muscles will be the most positively affected, as they take the brunt of the work, but arms, pectorals and shoulders can also benefit. All depends on the coordination and your fitness level.

Finally coordination and flexibility are also improved due to the fact that the exercises are carried out using an extra element that must not be left out of sight. Most coordinate arm movement with leg activity, all marked by a choreography which helps you keep the rhythm and intensity up.

Big advantages
Doing aerobic exercises or running are the most similar activities to step in terms of benefits, but these are much more aggressive than step on knees, ankles and the shoulders. There are no jumps involved and the surface dampens the impact slightly. It is advisable to practise in appropriate shoes (aerobic trainers or specific step trainers) which have an air chamber in the sole to dampen the impact produced by the movements.

There are an increasing number of gyms and sports clubs offering step classes among their range of activities. A large number of variants have emerged, including step with weights, salsa-style step, high intensity step, etc. that can be practised at home. All you need is a step and a training video and the gym could be a thing of the past.

How to use it
To take full advantage of a step, you need to do the exercise correctly. Most important of all is to ensure you have the right posture when exercising.

The golden rule is to always stand behind the step, thereby keeping it in sight. Your head should be slightly inclined so as not to lose sight of the platform and avoid bumping into it, ensuring you do not force your posture and cause a cervical injury. The body should also be inclined forward slightly to balance your weight. Your knees should be half bent so as not to block your circulation, which may also cause an injury. Finally, your feet should be well supported to ensure stability, the entire sole of your foot should be firmly placed in the centre of the step.

At home
If you fancy getting into shape with the step and have no time to go to the gym, you simply have to follow an exercise programme allowing you to take full advantage of this activity. Whatever exercise platform you choose, keep the following stages in mind.

1. Warming up.-�Five to�ten minutes of gentle exercise, without using the step or else using it at its lowest height, should be enough to prepare the body for the effort ahead. Even climbing stairs is sufficient as a warm up.
2. Cardiovascular exercise.- It will be useful to find a video with simple choreography for the aerobic exercise (any fitness store or sports bookshop sells them). Spending 15 to 20 minutes on this phase will be sufficient at first. This stage is spent stepping up and down following the choreography without losing sight of the ideal posture. If you also move your arms while you step up and down, energetic consumption will increase alongside your heartbeat.
3. Toning exercise.- Those who have time can spend a few minutes toning muscles: the ideal way to round off the cardiovascular exercise. In this case, the step serves as a support for regular abdominal exercises.
4. Stretching.- Although the muscles that most benefit from this exercise are thighs and gluteal muscles, it is advisable to stretch all muscle groups. It is best to start with your head and work your way down using the step as support. Each step should be held for at least 20 seconds to have effect and only then should you change posture.