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MUSCLES
IN MOTION:
Ten-Step Stepper Workout by: Candice Copeland Brooks
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If
you've only got 20 minutes to workout,
maximize your time and results with this
stepper workout. If you have more time,
just repeat the workout minus the warm-up. |
- Warm-up/3
minutes: Start out at an easy intensity, and step at
a pace that gradually elevates your heart rate and warms up your
muscles.
- Steady
Step/3 minutes: Increase your intensity slightly higher
than your warm-up level. Keep your range of motion moderate (about
a 6-inch step motion up and down).
- Jogging
Step/2 minutes: Keep your range of motion the same, but
increase the intensity by speeding up your cadence. Don't let
your feet leave the pedals as you jog.
- Running
Step/2 minutes: Keeping your range of motion the same,
speed up a little faster than the jog step. Keep your rhythm smooth,
but quick.
- Recovery
Step/2 minutes: Drop your intensity level and step at
a range of motion and cadence that feels "easy." Breathe
deeply and re-check for good posture here.
- Hiking
Step/2 minutes: Increase the intensity and range of motion,
but not your speed. Imagine that you are taking big steps up a
steep hill.
- Jogging
Step/1 minute: Increase your intensity and speed and
repeat the jogging step you did earlier. This time it's only for
1 minute, so focus on perfect posture.
- Running
Step/1 minute: Increase your jogging pace as you did
before. Try to maintain an approximate 6-inch range of motion
in your steps.
- Steady
Step/2 minutes: Decrease your intensity and cadence and
step for 2 minutes at an easy to moderate pace.
- Cool-down/2
minutes: Decrease your intensity and pace to a super
easy level. After your heart rate and breathing have returned
to your starting level, take a few minutes to stretch and relax.
>>Click here to start shopping for a stepper now!
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