---
title: Does step aerobic exercise improve fitness and cholesterol in college women?
description: Yes. Both continuous and interval step training improved fitness and reduced body fat. Interval training also increased good cholesterol (HDL).
url: https://niyora.com/research/papers/lipid-and-lipoprotein-changes-in-premenstrual-women-following-step-aerobic-dance-2005/
---

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- Does step aerobic exercise improve fitness and cholesterol in college women?

Randomised trial, 2005

# Does step aerobic exercise improve fitness and cholesterol in college women?

Yes. Both continuous and interval step training improved fitness and reduced body fat. Interval training also increased good cholesterol (HDL).

 Moderate study design

College-aged female students (total number and number per group not specified)

## What they did

A randomized trial where college women did continuous step training, interval step training, or no exercise control. Both groups did three 50-minute sessions weekly for 12 weeks at 70-85% max heart rate. Continuous step: warm-up, 30-35 min stepping, calisthenics, cool-down. Interval step: warm-up, 35-40 min alternating stepping and aerobics, cool-down.

## What they found

The interval step group had increased HDL-C concentrations (p<0.05). Both exercise groups had decreased percent body fat (p<0.05) and increased cardiovascular fitness (p<0.01). The control group had no changes.

## What it means for you

Step aerobics, especially interval training, improves fitness and cholesterol in young women. The study does not specifically measure effects during the premenstrual phase despite the title, so it is unclear if benefits are specific to that time of cycle. The sample size for each group was not specified in the abstract.

12 weeks

duration of training

3 sessions

sessions per week

70-85%

target heart rate percentage

## About the study

Original title Lipid and lipoprotein changes in premenstrual women following step aerobic dance training Authors Mosher PE, Ferguson MA, Arnold RO Journal International journal of sports medicine Year 2005 Study design Randomised trial What was tested 12 weeks of continuous or interval step aerobic training, three 50-minute sessions per week Read the paper [doi.org/10.1055/s-2004-830437](https://doi.org/10.1055/s-2004-830437)

## Topics

[Students and academic performance](https://niyora.com/research/topics/life-area-education/)[Cognition, concentration and memory](https://niyora.com/research/topics/symptom-cognition/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)

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