About this topic
Exercise is any body movement that keeps or helps promote physical fitness and overall health. Exercise has many benefits along with making your muscles, bones, heart, and lungs stronger. It also can help with weight loss and lowering stress. ‚
Step-up using free weights is an exercise that works on some joints in your hips, knees, and ankles. This is a great exercise to work the muscles of your thigh and buttocks. ‚
Before starting an exercise program, ask your doctor if you are healthy enough to do this exercise. You may want to get help from a skilled trainer or physical therapist. They can teach you how to do exercises safely and well. ‚
General
- Choose a hand weight that will let you repeat the step-ups 10 times before resting. If you easily do 10 repeats, you may not be holding enough hand weight. If you are not able to do 10 repeats, you are holding hand weights that are too heavy.
- You can do step-ups on the bottom step of a staircase. You can also use platforms at different heights. Start with lower platforms at first. Make sure the platform you use can support your weight. Work your way up to higher ones to make the movements harder.
- Stand and face a step or platform with your feet shoulder-width apart. Stand about 12 inches away from the step.
- Hold hand weights one in each hand with your palms facing the side of your upper legs. You can also put a weighted bar on your upper back instead of using hand weights.
- Keep your chest up and out while keeping your shoulders back.
- Upward Movement:
- Start to step on the step with your right leg. Put your whole foot on the step or platform.
- Keep your back straight.
- Push yourself up onto the step by using the muscles of your right leg. Try not to use the muscles in the leg that is on the floor. This lets you focus on working the leading leg more.
- Straighten your hip and knee. Bring the foot of the left leg onto the step.
- Downward Movement:
- Now, bring your left foot backwards off the step.
- Bring your left foot at least 12 inches behind the edge of the step.
- Step off with your right foot bringing it back so both feet are next to each other in the starting place.
- Repeat the movement from starting place to downward movement. Repeat the step-ups 10 times leading with the same leg each time. Next, change the leading leg and do 10 times leading with the other leg. You may also do this exercise switching legs.
- To make step-ups harder, try slowly adding:
- Sets from 1 set of 10 to 2 sets of 10 repeats
- Number of times you do each set, try 12 repeats instead of 10
- Step or platform height
- Heavier hand weights
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What will the results be?
- Stronger bones
- Stronger muscles
What problems could happen?
If proper warm-up and cool-down exercises were not done, you may have: ‚
- Muscle soreness and pain
- Ligament sprain
- Tendonitis
When do I need to call the doctor?
Call your doctor if you have any concerns. ‚
Helpful tips
- Use sneakers or walking shoes. Shoes should give your feet good support with rubber or nonslip soles. Wear comfortable clothes.
- Do warm-up exercises before and cool-down exercises after your step-ups. Warm up for a few minutes by walking at an easy pace. Do a couple of gentle stretching exercises for the legs before you start. Hold each stretch for 20 to 30 seconds.
- Bring a bottle of water with you and take drinks often.
Where can I learn more?
American Council on Exercise ‚
http://www.acefitness.org/exerciselibrary/28/dumbbell-step-up ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚