Step aerobics is a form of fitness classes, for which a special, approx. 20 cm long platform is used, called a step. The exercises to the rhythm of the dance music consist of dynamically going up and down the step in various ways. During one step aerobics class, you can burn up to 600 kcal, and also sculpt and firm your thighs, buttocks and calves. See what other effects you can get by exercising with a step.

Step aerobicsgained enormous popularity in the USA in the early 1990s. It was invented by Gin Miller, who initially trained this type of aerobics in order to recover from a knee injury. It quickly turned out that entering the steppe is not only an effective form of rehabilitation, but also a way to lose extra kilos and shape your body.

After a short time, Gin Miller started cooperation with Reebok, which produced the first professional step for exercises with adjustable height. At that time, an instructional video was created, in which Miller shows how to perform the basic steps and combine them in a choreography. These steps are still shown to the participants of the classes by step aerobics trainers.

Check: Home aerobics - a set of exercises for beginners

Step aerobics - what are the classes like?

Step aerobics classes are conducted in a group. The instructor shows the steps that the participants repeat afterwards. At the same time, he pays attention to the exercise technique and imposes the appropriate pace. The choreography can vary according to the level of the trainees - basic movements such as basic step and V-step are usually not a problem for beginners. More complex arrangements include dance steps such as spins or mambo step combined with rapidly changing hand movements. The accompanying music is more dynamic, so keeping up with the next configurations requires reflex and good coordination.

You can also train step aerobics on your own. In stores and on the Internet, there are discs with videos where instructors show exemplary choreographies with the use of step. However, it is important to get a professional aerobics platform before starting training. Under no circumstances should you train on makeshift steppes, e.g. boxes, stools, becauseyou could end up seriously injured.

A good-quality step for self-exercises at home should have the following features:

  • 3-step height adjustment - thanks to this you can easily adjust the difficulty of exercises to your level of advancement;
  • anti-skid surface;
  • good shock absorption;
  • rubber pads on the bottom;
  • permissible load of at least 110 kg;
  • weight no more than 5 kg for easy carrying.

In addition, when training on your own, you need to pay special attention to the exercise technique and remember about the correct body position. Taking care of these elements prevents overloading and injuries and increases the effectiveness of training.

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Rules for exercises on the steppe

  • When entering the steppe, start with the heel and then put your toes. When going down, use the reverse order - toes first, then heels.
  • Put your entire foot on the step - never exercise on your toes!
  • Keep your back straight and contract your abs at all times.
  • Load both sides of the body evenly - when leaving the steppe, do not put your foot too close or too far from the platform.
  • Adjust the step height and exercise pace to your fitness level. Beginners should start at the lowest height and exercise at a pace that does not take long breaks during training.
  • Only exercise in sports shoes, never barefoot.

Effects of step aerobics

Step aerobics classes are cardio exercises, so they are recommended mainly to people who want to lose weight. It is estimated that one workout allows you to burn 400-600 kcal (depending on the pace of the exercises and their duration). A side effect of step training is also the slimming of the lower body parts. Going up and down the step, turns, lunges and lunges - all this engages primarily the muscles of the legs and buttocks. After a few months of step exercises, the thighs, buttocks and calves should become firmer and more elastic.

Other effects of step aerobics include:

  • increasing cardiovascular capacity,
  • improved coordination and flexibility,
  • making the whole body more flexible,
  • bone strengthening,
  • stress reduction,
  • relaxing with dance music,
  • integration with other class participants.
Important

Step aerobics - contraindications

Step aerobics is a safe form of exercise for people who are fully he althy and fit. However, due to the fact that exercise is very engagingleg muscles, this training is not recommended for people struggling with joint problems - mainly knee, hip and ankle. In the case of chronic back pain, consultation with a doctor is recommended. Step aerobics can not be trained by people with scoliosis, obese people and pregnant women.

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