Burn up to 600 calories per hour: basic step aerobics exercises

In English, the word step means “step”, which already speaks about the basic movement of this type of aerobics, which is not only popular, but also effective. Before you start active training, we suggest you learn a little more about the direction.

How did step aerobics appear?

We owe the origin of step aerobics to American bodybuilder Jean Miller, who suffered a knee injury. The usual walking, shown for rehabilitation, quickly bored the athlete. To recover, she began practicing on the porch of her house, performing step-ups on the steps.

What comes to mind when you get bored during physical activity? Music! Jean incorporated it into her workout, later beginning to come up with different steps, adding more dynamics, making the workout more and more interesting from time to time.

By the time her injured knee returned to normal, Miller was already in great physical shape and realized that such classes could be used not only as rehabilitation, but also as a full fitness program.

What is the essence of training?

Step-aerobics classes are most often group, but you can train alone. For the class you need sports clothes, music and a special platform, but its role can be performed by an ordinary step. The essence is in rhythmic steps on the platform, as well as changing the trajectory, direction and speed of movement.

First you will have to perform aerobic warm-up, stepping on the floor and doing a little stretching, this will avoid injuries. Then begins the active phase, where you will learn different types of “steps”, to make up a bunch of steps. At the end of the class you will be waiting for a small warm-up.

We can not fail to note the simplicity of training: there will be no complex dance combinations that require preparation, all the movements can be performed by anyone. And gradually with the improvement of physical performance you can increase the complexity of training by changing the speed of movement and height of the platform.

trainer, head of the mentor division of Evotren fitness school

“The workouts will be useful for people who want to lose weight, increase endurance, relieve stress and improve the overall condition of the body.”

Benefits

Step aerobics is a cardio workout designed to develop and strengthen the cardiovascular and respiratory systems. In addition, it helps to reduce weight: you can burn 300 to 600 calories per hour. Among other positive effects: strengthening bones, ligaments and tendons, increasing endurance. Of course, the effect requires regular exercise, a healthy diet and quality sleep.

Training on tap is very active and takes place in groups with energetic music, which gives you the opportunity to energize for the day and find like-minded people.

Contraindicações

• varicose veins;
• high blood pressure;
• cardiovascular diseases that prohibit aerobic exercise;
• disorders of the musculoskeletal system;
• hypermobility of the joints of the lower extremities;
• injuries and inflammations;
• recovery period after injuries and surgery.

It is worth discussing exercise during pregnancy. If the doctor has forbidden you aerobic exercise for medical reasons, then training is out of the question. But if there is no such ban, a class with a moderate or light level will only benefit you.

A separate point here also takes a significant obesity, which interferes with coordination and full performance of movements. In this case, too much load is placed on the joints of the lower limbs, which can lead to injuries.

What should be done before training?

• Decide on the difficulty. Classes on the tap are suitable for almost everyone, the main thing is to choose the right level of load.
• Choose the right shoes. It should be sneakers with good cushioning and a high heel. Such shoes minimize injuries.
• Find the right clothing. All materials should be breathable, but it is better not to wear wide pants and sweatshirt, during dynamic movements they will interfere, which can lead to injury. You should be comfortable.

Basic movements of step aerobics

You can enroll in a gym or find video workouts that suit you and practice at home. To understand what goes into a class, here are five basic moves.

Basic Step

Técnica

• Stand in front of the platform, feet together.
• Moving your foot from heel to toe, step and step onto the platform with your right foot, then step with your left foot. Both feet should be fully on the surface.
• Also take turns stepping down from the platform, placing your feet on the floor.
• On two counts go up and on two counts go down.
• The movement is performed with the hands, they are bent at the elbow. Actively move them up and down until the shoulder reaches parallel with the floor.
• Perform the desired number of steps with one leg first, then switch sides and repeat.

Knee Up

Técnica

• Stand in front of the platform, feet together.
• Step onto the step platform with one leg, then lift the other leg off the floor, bend at the knee and lift up.
• Then step off the platform onto the floor.
• Arms bent at the elbows. Actively move them in opposition to the legs until the shoulder reaches parallel with the floor.
• Repeat by changing sides.

Mambo

Técnica

• Stand in front of the platform, feet together.
• Step onto the step platform with one foot, then take the other foot off the floor, bend at the knee and bring it forward, lifting it up.
• Then step off the platform onto the floor.
• The movement is performed with the participation of arms, which are bent at the elbow. Actively move them in opposition to the legs until the shoulder reaches parallel with the floor.
• Repeat by switching sides.

Curl Leg

Técnica

• Stand in front of the platform, feet together.
• Step onto the step platform with one foot, then lift the other foot off the floor, bend at the knee and try to touch your buttocks with the heel. The knee of the bent leg is directed clearly downwards.
• Then step off the platform onto the floor.
• Arms are bent at the elbows and move in the same way as in the previous exercises.
• Repeat by changing the walking leg to the opposite leg.

V-Step

Técnica

• Stand in front of a platform, feet together.
• Move your foot from heel to toe, step forward and to the side, step onto the platform with your right foot, then step onto the platform with your left foot, also moving it slightly to the side to get a wide stance on the platform.
• Both feet should be fully on the surface.
• Also alternately step down from the platform, putting your feet on the floor, returning to the starting position.
• On two counts go up and on two counts go down.
• Move your arms in the same way as in the previous exercises.

An active lifestyle promotes energy and improves your overall physical condition. Therefore, we advise you to move more and do sports.