How to use Step Box Exercising

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Written by Bill Hanks

Being a former Coach and Physical Education teacher, I have seen many fitness fads come and go. Many claimed that they were low or high impact exercise machines or tools. I have always been a strong believer in "free weights." Free weights give you more mobility and you can work on specific muscle groups. However, a lot of people don't have the time or money to invest in free weights. Still they want to maintain a high degree of fitness. I found two exercises that I felt were outstanding for individuals. One was Jumping rope. The other is what is known as the Box Step. Neither of these two exercises take very long to do in developing and maintaining fitness. These two or especially helpful for the cardiovascular system.

The sport of Volleyball has a lot of jumping in it. I discovered that both of these were great for developing jumping ability and over all fitness. I often alternated these exercises for each day of practice.

The Box Step is also known as the Step Up exercise. You can buy the plastic step up boxes at any fitness or sporting goods store. The top step has a surface that helps grip your shoes to keep you from tripping and falling. These step up boxes can be added to for height or reduced.

You can even build your own box. I would start with no more than eight inches of height. I would glue or nail a piece of carpet onto the top. Make sure the box is very solid and a bit heavy. You don't want it to slide on you.

The higher you step up, the greater the intensity of the exercise. Now that being said, no box should be higher than your knee height. Beginners should start out at six inches and gradually reach up to twelve inches as they get better conditioned.

It is very important that you place your entire foot on the box as you step up. If your heal is off, you have a chance to trip. You should also alternate feet. Some will alternate every step and some will do a two or three count in succession. Each foot should be used equally. Do not jump down. Step down. Use one foot and then the other, when you step down. Keep your back straight and head up. Many individuals will want to tip their head down ad look at the step. When you first begin, this okay to get adjusted. However, after a few steps you should lift your head up. Looking down will not keep your back straight.

Feel free to use music.

Set a timer for 90 seconds. Do as many steps as you can in one minute. Use the next thirty seconds to rest and record the number that you did. When the timer rings, reset it for another 90 seconds and repeat the exercise. Do a third set the same way. Now you have two choices of recording. You can either record the total number of steps or only your lowest total. If you record your highest total, you will be enticed to go to fast the next time. The emphasis should be on quality not quantity.

As you improve, you can either increase the height or add to the time of work.

Make sure you warm up and stretch before doing this or any exercise. This exercise is great for developing leg strength. It is especially great for your heart.

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