We first learned about aerobics in the 1980s, and today it is still very popular among those who care about their health and a beautiful figure. Gyms and clubs hospitably open their doors to everyone who wants to engage in active training to improve their physical fitness to the sounds of rhythmic music. Step aerobics for weight loss at home is an excellent offer for everyone who wants to have a beautiful appearance and be constantly in a good emotional state, but it is not always possible to visit the gym.
What it is
Step is translated from English as “step”. Thus, the whole point of step aerobics is to perform basic steps near and on a platform to energetic music. Basic movements, in turn, are combined into more complex dance sequences. Step aerobics has several levels of difficulty: beginner, intermediate and advanced, so anyone can choose a suitable set of exercises, focusing on their level of training and capabilities. This aerobics can be done in a fitness club (group classes led by a professional trainer), in healthy lifestyle clubs of Herbalife Nutrition Independent Partners, or at home using video lessons or online training.
Steps without changing the leading foot
The number of counts for which the step is performed is indicated in parentheses.
Basic step (4)
This is the simplest basic step, essentially we just get on and off the platform.
- step one foot straight onto the step platform
- step with the other foot directly onto the step platform
- step with the first foot from the step platform
- step with the second foot from the step platform
V-step (4)
Almost a complete analogue of the corresponding step in classical aerobics.
- step with one foot to the corner of the step platform (if we go from the left foot, then to the left corner, from the right, to the right)
- step with one foot to the opposite corner of the step platform
- step with the first foot from the step platform
- step with the second foot from the step platform
Over the top or Over (4)
The name of this step is translated as “through” or “through the top.” During its execution, we move across the platform to the other side.
- step with one foot sideways onto the step platform.
- step with the second foot onto the step platform and simultaneously turn backwards
- step back with the first foot from the step platform
- step with the second foot from the step platform back
Straddle (8)
Step no is performed as follows: we climb onto the step platform, alternately place our feet on the floor on one side and the other of the platform, climb onto the platform again, and return to the starting position.
- step with one foot sideways onto the step platform
- step with the other foot onto the step platform (we stand facing the short edge of the platform)
- we lower one leg from the step platform on one side
- we lower the second leg from the step platform on the other side
- return the first leg to the step platform
- return the second leg to the step platform
- we go down from the platform with the first foot (we must go down to the same place from where we started moving)
- we go down from the platform with the second foot (put it to the first)
Turn step (4)
This is the same basic-step, only we descend from the step platform not backwards, but sideways.
- step with one foot onto the step platform
- step with the other foot onto the step platform and turn your back to the short edge of the platform (from which leg we start the movement, we turn our back to the opposite edge)
- we go down with one foot from the platform from the short edge
- we go down with the other foot from the platform from the short edge
Benefits of classes
Step aerobics for weight loss, like any other sport, has its pros and cons. A lot is known about the benefits of this area; this area of aerobics not only helps improve your figure, but also improves your mood. Its main advantages are listed below:
- with an intense session lasting 40–60 minutes, you can spend from 300 to 500 calories;
- Aerobic exercise is useful for strengthening the cardiovascular system;
- with the help of exercises, the muscles of the thighs and buttocks are perfectly worked, which helps to reduce their volume;
- regular exercise helps maintain normal body weight, which, in turn, reduces the possibility of obesity and related diseases;
- the intensity of the exercises can be adjusted by the height of the step platform: the higher it is, the higher the load will be;
- Step aerobics classes help improve posture, strengthen joints and spine (if there are no contraindications and there are no health problems);
- the opportunity to practice at home and in Clubs.
Exercises for advanced athletes
Basic step
The main muscles involved in the work are the calf, the front and back of the thigh, and the gluteal. The following are popular exercises that allow you to effectively train the described areas of the body.
Standard step
Back straight, feet hip-width apart; The left foot takes a step forward. Then the right leg repeats this movement; both end up on top of the platform. Then the feet are brought back from the left leg. This is one repetition.
Perform 20-30 times.
Step with shin raise
To avoid injuring the knee joint, make sure that the knee of the leg on which all the weight is placed does not go beyond the line of the toe.
The starting position is the same; hands on the belt, left foot on the platform. The right limb is bent at the knee, raised to hip level or higher (according to ability). The back is straight, looking forward. Then the raised leg is lowered; a similar movement is performed by the other side.
10-15 repetitions with each leg.
Jumping onto the platform
At the end point, the knees should not go beyond the line of the toes.
The starting position is similar, but the feet are wider than the hips. After pushing off with both feet, jump over the stand. In this case, the vertical knee does not extend beyond the toe of the foot and is slightly bent. If you have the strength, also perform a jump (dismount) back; if not, step down.
Perform 10-15 times.
Deep lunges
At the end point, the back knee should be under the thigh, and the one in front should be above the ankle; The angle at the knee joints is about 90 degrees.
Stand 1 m from the step, place your feet hip-width apart. Make a large lunge forward on one of your legs so that the angle between the knees and hips of both limbs is 90 degrees. Coming back and lunging on the other leg is 1 repetition.
Perform the exercise 10 times.
Advanced athletes can increase the load in three ways - by picking up small dumbbells of 1-1.5 kg, increasing the height of the platform, or increasing the intensity of the exercises.
If the goal of training is to lose weight, you need to speed up the process and add light aerobic movements - steps. For example, perform the complex described above, but take the starting position 2 meters from the step platform in order to take 2 steps towards it. This is not easy, but this way they achieve phenomenal results - in one hour of training you can burn 450-600 calories, which is equivalent to the energy consumption of running 10-12 km.
Step aerobics is an acceptable option for people who want to get a slim body, feel good, but not spend a lot of effort and train at home. A minimum of equipment, ease of movements performed to your favorite music are only part of the advantages that make this type of physical activity more popular year after year.
Features of step aerobics
In order not to lose interest in classes after the first workout, you need to consider the following points:
- all exercises are carried out at a fast pace, which may be difficult for beginners to maintain at first;
- Some dance routines can be complex and will take time to master, so it is important to choose a set of classes that suits your level of training.
Like many sports, step aerobics has a number of contraindications, so before starting any exercise, consult your doctor so as not to harm your health. The list of contraindications includes:
- cardiovascular diseases, including hypertension;
- diseases of the musculoskeletal system;
- joint pathologies;
- phlebeurysm;
- liver and kidney pathologies;
- pregnancy.
What you need for step aerobics at home
If you don't have the time or opportunity to attend a Healthy Lifestyle Club, don't worry! Nowadays there are many options for practicing at home. So, for step aerobics at home you will need the following things.
Platform
. This sports equipment can be bought at a sports store; you should choose it taking into account your height and level of training. When choosing a platform, make sure that your foot fits completely on it and does not hang down. You should not choose homemade equipment or replace the platform with a stool or box, this can lead to injuries.
Sport shoes
. It must be of high quality, with a comfortable instep support and non-slip shock-absorbing sole. You should not exercise barefoot or wearing regular socks. At the same time, shoes should not be heavy and impede movement.
Sportswear
. The main rule is comfort; clothing should be made of breathable materials and not restrict movement. It is better to choose special leggings or shorts and a top.
Dumbbells
. They are popular sports equipment for increasing the load, but their weight should not exceed 2 kg. If you are just starting to exercise, you can do without dumbbells for now.
The benefits and advantages of this type of aerobic training for health and weight loss
Step aerobics is a rhythmic workout consisting of simple steps that are combined into chains.
An athlete needs to move quickly to speed up fat burning. A mandatory accessory is a plastic platform with an anti-slip coating. Trainers highlight the following advantages of “step”:
In 60 minutes of training, 300-500 kcal are burned. Step does not put stress on the joints, like running or strength sports. Increases muscle tone, reduces fat in the buttocks, legs, and lower abs. Prevents the development of joint pathologies (for example, arthrosis), which is especially important for people who lead a passive lifestyle. Improves the functioning of the heart and respiratory organs, prevents cardiovascular pathologies. With regular exercise, the likelihood of weight gain is zero. Based on this, step helps to avoid diabetes, stroke, problems with joints, heart, etc. Accelerates metabolic processes. Improves posture. Develops endurance, coordination, makes the athlete more dexterous. Strengthens bone tissue.
Who is it suitable for?
Step is suitable for people of almost any age and body type. This is a great way to burn off energy and improve the figure of a restless person with excess energy. Also, step is suitable for people who lead a sedentary lifestyle due to the nature of their work.
Therefore, if you have a few extra pounds and free time, then feel free to start training. This option is suitable even for beginners who decide to take up sports for the first time. Only in this case is it better to start with minimal loads.
Rules for beginners
For those who are just planning to start doing step aerobics, there are several rules to consider:
- before starting a workout at home, do a warm-up and light stretching for 5–10 minutes, this will prepare the body for the upcoming loads;
- it is necessary to remember the correct body position: the back should be straight, the stomach should be pulled in, the shoulders should be relaxed;
- at home, beginners should start with simple steps and combinations; when doing group classes in a fitness club, preference should be given to a group for beginners, this will allow them not to lose interest in the classes due to their apparent complexity;
- with each step on the platform, the foot must fully land on it, this will avoid injury;
- Before and during classes, you need to drink water (in moderation) to prevent dehydration.
Home workout exercises
As we mentioned at the beginning, we have prepared for you a full-fledged step aerobics workout - such classes are perfect for beginners. The attached video lessons will help you master the correct exercise technique at home. As well as visual photos for each exercise.
Exercise No. 1. Be sure to start with a warm-up and a small warm-up, gradually increasing the load. We bend our elbows, straighten our back and begin an intense step on the spot. We continue to repeat these movements for 4-5 minutes.
Warm-up is a must
Exercise No. 2. We stand a few steps from the stand, placing our hands at the waist line. Take 2 steps towards the bench, and on the third step, stand on it with both feet. Then we jump back to the floor and take 2 steps back to the starting position. Repeat 20 times.
Interesting: How to do a belly vacuum for a thin waist
Exercise No. 3. Let's complicate the previous exercise. Again we take 2 steps towards the bench, but we add body turns to these steps - first to the right and then to the left. On the third step, we again stand on the step, jump off and, two steps back, again perform torso turns. Repeat 15 times.
Exercise No. 4. We begin to increase the intensity. Again we move a couple of steps away from the bench, bending our arms slightly at the elbows. We take 2 quick steps to the step, 2 steps back, 2 steps forward again and then jump onto it. With the same jump we return to the floor and take 2 steps back, becoming in the starting position. Repeat 15 times.
Exercise No. 5. We stand on the surface of the step with both feet. We bend our elbows in front of us. Jump off the bench to the right with your right foot. The left one remains on the steppe, the body leans forward slightly. Return to the starting position and repeat with the other leg - jump to the left with your left leg. We return the body weight to both legs again. Repeat the exercise 20 times, alternating legs.
Exercise No. 6. We stand in front of the bench, placing our hands on our waists. We take a step onto the bench with our right foot and at the same time raise our left arm. Let's go back. Then we take a step onto the step with our left foot, raising our right hand. And again return to the starting position before the step. Using this scheme, repeat the exercise 30 times.
Exercise No. 7. Starting position: stand in front of a bench, arms bent at the elbows and placed at the waist. We place our right foot on the stand and the next movement is the left one - so that we are on two legs. We return to the floor with the same movement, but in the reverse order - first we place the left one on the floor, then the right one. Perform the exercise for 5 minutes, taking short breaks (10 seconds each). Every minute you can increase the pace of movements.
Exercise No. 8. In the starting position, we again stand in front of the stand. We place our right foot on it, and with our left we swing our knee up, pulling it as close as possible to the chest. We return to the floor with our left foot and place our right foot next to it. We change legs, repeat by analogy - step with the left, swing the knee up with the right. Perform 30 times.
Exercise No. 9. We stand in front of the bench. We take a step onto the step with one foot, transferring our body weight to this leg. Then immediately swing the opposite leg to the side. With the leg that was swung, we immediately return to the floor (that is, you do not place it on the step at all). Then we return the second one to the floor, getting into the starting position on two legs in front of the step. Repeat with the second leg - step, swing the opposite leg, come back. Perform 30 repetitions, alternating legs.
Interesting: What are the benefits of walking?
Exercise No. 10. Finish your workout with a brisk walk with high knees for 5 minutes. Restore your breathing - as you inhale, raise your arms up, and as you exhale, lower your arms. You can do a minute-long cool-down stretch to eliminate heaviness in your muscles.
This workout should be done regularly. The best option is 3 times a week for 30-40 minutes (you can start with 20 minutes). But if you can do it more often, you will lose weight even faster! Video lessons for beginners will help you quickly master step aerobics and achieve a luxurious, toned figure at home.
Have you tried step aerobics?
Levels and directions in step aerobics
To achieve the desired results in the fight against excess weight, you should pay attention to your level of physical fitness and the types of areas in step aerobics; the complexity of the training depends on this choice.
Step-basics.
Entry level training, suitable for those who have just begun to be interested in this sport. Allows you to adapt to gradually increasing loads; at this stage, basic steps are taught.
Advanced Step.
The level is for those who have been practicing for a long time; complex combinations of steps, movements and jumps are used in the training process. At this stage, calories are burned more intensely due to the faster pace of exercise.
Dance Step.
This direction is suitable for lovers of choreography; it focuses on dance movements, which help not only to lose weight, but also to improve body flexibility.
Step-combo
. The level for those who have been practicing for several years includes complex combinations and high intensity loads.
Double Step
. During the training process, two step platforms are used.
Power Step.
The workout also includes strength exercises to improve muscle tone.
Safety precautions
Step aerobics classes require compliance with safety precautions.
You should step onto the platform with your entire foot and also lower yourself down to protect your joints and avoid loss of balance.
You should also not make sudden pauses during class. If necessary, progress to the basic step for five to ten repetitions and then stop.
Be aware of your drinking regime, trying to take small sips of water at regular intervals.
It is recommended to start training from a platform no higher than 10 centimeters to prevent overload of the joints. Then gradually increase the height as your fitness level increases.
For your safety and convenience, the surface should not be slippery. To do this, give preference to rubber-coated platforms.
When purchasing, pay attention to durability. You can step onto the platform several times or jump on it. In case of swaying and creaking sounds, you should choose another step option.
