Aerobics is a very popular means of burning calories, and today it has many kinds. One of the best is considered to be step aerobics. Step aerobics classes usually last 50-60 minutes. This time is enough to burn up to 500 calories, of course, provided that all exercises will be performed at a fairly intense pace. Step-aerobics for weight loss includes exercises performed using a special platform.
The level of complexity of classes can be increased by putting one platform on another (or adding additional stands) and thus increasing its height. Also during training you can use dumbbells and weighting.
The very name of "step aerobics" comes from the English word step, which translates as "step". Most exercises are based on different steps and are not particularly difficult, which is why stap aerobics is suitable for people with any level of preparation and for any age.
Having come to the hall for the first group session, you can first get lost, because the names of the movements you are not yet known, and keep up with the instructor and the other more experienced participants in training will be difficult. However, do not despair! There is nothing complicated here, and from the first lesson you will remember the basic exercises and adjust to the speed of the group.
What should I take for a lesson?
Water! You must have a bottle of still water at room temperature. However, during training, try to drink a little and a little sips. Clothes should not pull together movements, conventional sports shorts, tights, etc., will do. Check that the shoes do not slip, otherwise you risk dislocating your ankle.
Step-aerobics at home
Is it possible? Of course! No expensive simulators you do not need to buy, the cost of the platform itself starts from about $ 65 (which is almost equal to a monthly subscription to the gym). And if you want, you can even make it yourself, but do not forget that your craft must be resistant, withstand your weight and have a non-slip surface (rubber band is perfect for this). The platform must be at least 20 centimeters.
As for knowledge, they can easily be picked up from a huge number of video lessons, one of which will be given below.
Step aerobics for beginners will help strengthen the cardiovascular system, improve coordination of movements and bring the muscles into tone. The focus is on the lower body, the muscles of the legs, thighs and buttocks.
How to perform step aerobics exercises?
Make sure that your back is straight, your gaze is forward, the step should be light and springy, the legs in most exercises are not fully bent at the knees, so you do not injure the joint.
As a warm-up, you can use walking on the spot at a fairly intense pace for 5-7 minutes. You should get more breathing and pulse. The arms are slightly bent at the elbows and move like in the usual step or running, due to them you keep the balance.
Use dumbbells and exercises with them to engage and strengthen your arm muscles. But if you want to tone the muscles of the press and back, they will have to do the exercises separately, since it is very difficult to perform the slopes during walking. You can make them at the end of the workout as a hitch. Thus, you will achieve that your entire body will become more fit and strong. Below we present to your attention an excellent video course of step aerobics, on which you can study at home.