In the desire to lose weight, we usually aspire to the fitness club, where we deliberate on which set of exercises to choose. In our time there are many complexes aimed at raising the tone and improving the figure. One of these modern techniques was step-aerobics for weight loss.
What is step aerobics?
Step aerobics was invented by Gina Miller - an American sportswoman. After the injury, she found an opportunity for rehabilitation in the exercises on the stairs. Since then, a special platform has been used as a stepping stone, and the technique has become popular all over the world. The very name "step" is translated as "step". This is aerobics, based on the steps, namely - at varying steps to the music from the step to the floor and back. Overstepping takes place in the rhythm of the dance and does not constitute labor for beginners.
There are more than 200 options for steps in step-aerobics. Of course, we will not describe everything, we will only touch upon the main one.
- You stand exactly on the floor on both legs, the platform stands in front of you. Then, to the music, you make a step on the platform with one foot, then put the second one, then step on the floor with one foot, step on the floor with the second leg. In this rhythm is training. The main rule is to put your foot not in full stop, but only on your toe, focusing on the center of the platform, in order to avoid injuries and bruises. During the steps, the hands can move naturally, or rise to the beat of stepping.
- Usually the main movement is combined with pulling the knee. In this case, putting one foot on the platform, you bend the other in the knee and pull up, then put it on the floor, where you return the second foot. Repeat from the other leg.
- Classes on the platform also involve horizontal exercises, for example, push-ups from the platform, or press, with the feet on the platform. In this case, the effect of exercise increases.
- Usually, step-aerobics begins with a warm-up, which includes stretching. With one foot on the platform, you sip the other back, or sideways.
- Often, mini-dumbbells are connected to the training on the platform, combining the impact on the muscles of the hands and feet.
How many calories burns step-aerobics, depends on the intensity of the workout and its duration. However, the question of whether step aerobics helps to lose weight can be answered with confidence in the affirmative. Such training is conducted in medium intensity mode. During the training, all muscle groups are involved. Of course, the main emphasis is on the area of the hips and buttocks.
Step aerobics: benefit and harm
In connection with the intensity of training, step aerobics has contraindications. The main among them is high blood pressure. In the process of training, a great deal of stress goes to the heart, in connection with which, exacerbations of hypertensive diseases are possible.
Another contraindication is varicose diseases. Aerobics itself involves mostly the legs, which is not very desirable for people suffering from swelling, enlargement and venous disease.
Like any physical activity, step aerobics has its pros and cons. However, there are more pluses. The main advantage is the effect of step aerobics, which will be visible after a couple of training sessions. After classes on the platform are more energetic and active than other types of aerobics. Among the indubitable pluses is also an increase in tone and mood. In addition, step-training has a positive effect on the heart muscle, strengthening it. Of course, the impact of such aerobics on the body individually, however, she has already found a fan among many women.