Step aerobics for weight loss at home: benefits for beginners, basic steps on the step

What is step aerobics?

Step aerobics is a high-intensity type of aerobics using a step platform. Performing a combination of basic steps on a platform, in the form of dance sequences, strengthens the cardiovascular system, improves muscle tone, speeds up metabolism, and burns subcutaneous fat.

Step aerobics appeared in the 1980s, when classical aerobics was at the peak of popularity, fitness trainers Gene Miller and Kelly Watson developed dance moves using a step platform, which are still used in all clubs today. Stepping up to the rhythm of music at a high speed, suitable for burning fat, will provide a workout for the entire body, improving overall fitness and well-being. Step aerobics classes will help you lose weight and strengthen your muscles even at home.

However, aerobic exercise may be too intense and puts a lot of stress on the heart, so consult your doctor before starting.

The intensity of the workout is determined by the speed of the music; the optimal tempo is 135 – 145 beats per minute. Sometimes, an advanced level of load can reach a rhythm of 150 beats. But this pace can be dangerous for beginners.

Summarizing

Absolutely anyone can do step aerobics. There are no restrictions on age, gender, or level of physical fitness. The main thing is to correctly assess your strengths, gradually increasing the load. You should also take into account the contraindications that were described in the article. Step aerobics allows you to lose weight, improve your well-being, strengthen bone and muscle tissue, as well as your heart. Three one-hour workouts per week are enough.

STEP AEROBICS for BEGINNERS lesson 1 of 30 on timestudy.ru

Igor September 26, 2021

The benefits of step aerobics

The cardiovascular system. Step aerobics is a way to make your lungs and heart work at an increased speed. Exercise prevents heart and arterial diseases. The more blood enters the muscles, the more oxygen they receive. In general, the body's endurance increases and its recovery rate increases. When you exercise, your heart rate increases and your breathing becomes faster. This type of activity affects the cardiovascular system and makes it stronger over time. Regular cardio exercise can help prevent high blood pressure and heart disease.
Musculoskeletal system. Muscle health is related to bone density and strength. Step aerobics can improve bone and joint health and prevent future problems. This type of fitness is aimed at increasing bone mass and density. This is due to the specific nature of the exercises - the loads of jumping and hitting, that is, the constant tension and pressure caused by the exercises stimulate the bones to create more bone cells, thereby increasing their density, size and strength. Essentially, this is the same process as muscle growth. Step aerobics helps fight the effects of degenerative bone diseases and prevents osteoporosis.
Step aerobics for weight loss. One of the biggest benefits you can get from aerobics is weight loss. Since step is a cardio exercise, together with strength exercises, it burns more calories, respectively, from fat. 45 minutes of step aerobics burns up to 450 calories. If you want to burn as many calories as possible, then you need to increase your pace and also increase the height of your steps. Excess weight, or even obesity, can cause problems with bones and joints, heart, lungs, stroke or diabetes. Therefore, aerobics is a great way to stay fit and help reduce the risk of all health problems.
Mental health. Exercise causes the brain to release chemicals known as endorphins. Endorphins are hormones that make you feel happy, causing a feeling of delight and satisfaction. Without enough endorphins, you can become depressed, tired, and constantly experience stress and anxiety. People suffering from depression, anxiety and other mental problems can safely take up step aerobics classes.
High metabolic rate. Another benefit that can be associated with step aerobics is that your metabolism increases dramatically. This helps break down fats already stored in the body as fuel for energy. High intensity training can also increase the production of human growth hormone. As we get older, the body produces less growth hormone, thereby stimulating the aging process and also reducing the metabolic rate.
Load versatility. Another advantage of step aerobics is that it is universal. People of all fitness levels can do this activity because the load and difficulty can be easily modified to suit everyone. Beginners can perform the movements more slowly, on a low platform, while advanced ones can increase the tempo, difficulty of the sequence and height of the platform.

Popular manufacturers

There are a huge number of steps on the market for fitness products, however, you should choose those brands that have already been tested by athletes and definitely will not let you down. The most popular brands with a good reputation that produce platforms for step aerobics classes are:

Torres. Budget models are ideal for beginners - for 1,500 rubles a person gets a safe, durable step with a height of 10–15 cm. Advanced options cost from 3,000 rubles, they are larger in size, up to 25 cm in height (three levels instead of two).
Starfit. Not the most budget platforms - from 2100 to 4700 rubles. The maximum height of all models initially is up to 20 cm. The most expensive - Starfit SP-201 - is collapsible. By purchasing additional supports, you can increase it, complicating the set of exercises indefinitely.
Reebok. Classics of the genre. Quality, reliability, name, but also the corresponding cost - from 9,000 to 16,000 rubles.
AeroFit. It produces only one, but good model of a collapsible step. Rubberized, height – 10–20 cm, cost – 5500–6000 rubles.
Also, only one model is represented by Torneo. It is made of plastic, reconfigurable, height – 12–22 cm, cost – 3000 rubles.
Atemi. It produces 2 models of reconfigurable platforms, height – 10–15 cm and 10–20 cm (one model has 2 levels, the other – 3). Cost - on average 3000 rubles.
Sundays Fitness is a three-level platform with a height of 15 cm. The maximum height is 27 cm, this is a big plus if aerobics is a stable hobby. Reconfigurable, the surface is rubberized, the cost is 3000–4000 rubles.

Most Reebok models are reconfigurable, with deck platforms that attach an expander to.

Ultimately, choosing a platform comes down to personal preference. The main condition is not to skimp on safety. Having abandoned classes, you can resell the step, but if you get injured with low-quality equipment, you will have to spend much more on treatment.

Starfit

Torres

Reebok

Atemi

Sundays Fitness

Torneo

Contraindications to step aerobics classes

There have been studies that show that step aerobics exercises are good for your joints and can make them stronger. But this only applies to healthy people. For people who already suffer from problems with the spine and joints, such as osteoporosis, hernias, protrusions, inflammatory processes, jumping loads can do more harm than good. High-intensity exercise with high blood pressure is also contraindicated, since aerobics can increase it; hypertensive patients should avoid high-level cardio exercises.

Kinds

If you haven't done any cardio before, you should first choose a beginner's program. This level is adaptive: exercises are not performed at full strength and with a certain amplitude.

For experienced athletes, an intermediate level with a higher load will suit you. Combinations consist of different movements aimed at polishing the working muscles.

Particularly popular are combi-trainings, which are supplemented with strength complexes. They are designed for people who have been involved in sports for more than one year.

Types of step aerobics classes

Basic Step. Initial level of load, training in basic steps.
Step advanced. Increasing the complexity of the basic level program, increasing the load and complexity.
Step-comb. Combining basic movements into more complex combinations.
Step-interval. Interval training, dance routines alternate with strength exercises.
Double Step. Training using two step platforms.
Dance Step. A dance type of step aerobics using elements of disco, house and others.

Safety precautions

You need to follow it in class regardless of whether you are performing cardio exercises with a platform or strength exercises. “All students need to remember the technique of working during the lesson: enter the platform only with your entire foot, and lower it down as well. You cannot stop abruptly during a lesson, and if such a need arises, then go to the basic step and only stop after completing this step 5-10 times. It is also important to maintain a drinking regime,” warns Olga Savitskaya.

Basic level of step aerobics

One-legged steps

Basic step – rise to the step one by one, starting with the right foot, then the left, returning to the floor also with the right foot.

V-step - feet on the floor together, steps from the right foot to the right edge of the platform, left to the left edge, return to the floor to the starting point - feet together (performing a V-shaped movement).

Over the top - standing sideways on the step, the right leg lowers to the floor on the right side, the left leg to the floor on the left side, and returns from the right to the step, then the left.

Straddle - step with the right foot to the left edge, turn your back, step with your left foot onto the step, and with a turn, return to the starting point from the right foot to the floor.

Steps with alternating legs

Knee up - step with the right foot to the left edge, lift the knee of the left leg up, switch to the other leg - lift the right knee.

Step kick - a step movement similar to Knee up, instead of raising the knee up, a kick (swing) is performed with the foot forward, and also on the other side.

Step curl - like the Knee up, instead of the knee, the heel is crossed to the buttocks, repeated on the other side.

Step lift - as with a Step kick, the leg swing is done to the side or back, also to the other side.

L-step – step with your right foot to the left edge of the platform, lift your left knee up, lower the same leg to the floor near the edge of the platform, and lift your right knee up. Place your right one on the step, and once again lifting your left knee, place your left foot in front of the platform and move to the other side. Do the same on the other edge of the platform.

You can learn step aerobics exercises (steps) using video lessons, analyze the movements by counting, and perform the sequence together with the instructor. For an advanced level of step aerobics, these movements are performed in a more complex combination, in the form of step choreography. The movements become more complex, the tempo of the music accelerates. If the aerobic part is completed in 30-45 minutes, the rest of the time (15-30 minutes) is devoted to strength exercises with dumbbells or body bars.

Reviews from women

“This is a very energy-intensive type of training, after which you feel like a wrung-out rag. But the body becomes lighter and more toned. I’ll say right away that if you don’t limit yourself in diet, you definitely won’t be able to lose weight. I eat a lot, I don’t want to reduce my diet, I haven’t lost a kilogram, but I’m always cheerful and energetic. I don’t feel like a broken sourdough!”
“Step aerobics is ideal for obese people. Ordinary jumping and running are contraindicated for fat people; they have a detrimental effect on the joints and heart. In addition, it is based on cardio exercises plus strength training. This combination helps to tidy up your figure. True, you will have to work hard.”
“Do you want to tighten your hips and reduce your waist size? Then do step aerobics. It also trains the heart and respiratory system.”
“I believe that only certain muscle groups are trained, mainly the legs and hips. Besides, it’s monotonous, boring and stupid - you’re pacing back and forth.”
“It’s just the thing as a shake-up for the body, but it’s too much of an unjustified load on the legs and joints. Why do I need extra muscles on my legs and buttocks? The fat still remains in place, and after three months of training the volume only grows in the form of muscle mass.”
“The training is exciting and fun, but then everything hurts so much!”
“If you exercise at a frantic pace, then excess weight can be lost without difficulty. But the exercises are too monotonous, it becomes boring.”
“If you have problems with your back or knees, it’s better not to even start.”
“The results are excellent, but the training is very exhausting.”
“Do you want to feel like a cornered horse? Then sign up for step aerobics. Moreover, the result of losing weight will be controversial.”

Step platform and sports equipment

The most necessary attribute for training will be a step platform. There are several types of different sizes and heights, each platform is selected depending on the level of training, price, quality, brand, etc.

Clothes should not restrict the body; it is advisable to choose clothes made of elastin.

Sneakers should be comfortable; it is advisable to choose a running model.