13 reasons to do step aerobics + a set of basic exercises

Every year there are more and more followers of an active lifestyle. Some people only pay attention to running and exercises, some go to the gym, and some buy special equipment for exercising at home. One of the popular types is step aerobics. The reason people like it is because it is fun and useful. All movements are performed to special music. This simulator is based on simulating climbing a step.

The editors of the YaNashla website have prepared for you a rating of the best step platform models for 2022.

History of creation

Thirty years ago, American Jean Miller, who leads fitness classes for those who want to lose weight, injured her knee. He was cured, but in order to strengthen the leg muscles after the injury and restore motor functions, the orthopedist advised the girl to go up and down the stairs as often as possible. It was very important for Jean to return to work, so she trained every free minute.

The first “exercise machines” for her were the steps of the porch, as well as a milk crate, which she used for training at home. It was boring to do monotonous movements, so Jean began to turn on music and tried to move to its rhythm. In a short time, the knee joint was restored, and Jean Miller developed a new fitness program to keep her body in good shape.

Translated from English, the word “step” means “step”, which is exactly how the new direction in aerobics was named.

Already in the mid-nineties, more than nine million Americans and the same number of people in other countries were engaged in a new type of fitness. Step aerobics was rapidly gaining popularity and is still practiced today.

What is step aerobics

Photo: https://www.flickr.com/photos/kennyholston/5351129140/
Aerobics or rhythmic gymnastics is a set of aerobic exercises performed to music, which sets the rhythm and tempo.

Step aerobics is one of the simplest and most effective types of regular aerobics.

Mechanism of action

The essence of step aerobics is rhythmic steps to music. All exercises are performed using a special platform, the height of which can be adjusted based on the user’s physical data.

Thanks to exercises, large muscle groups are trained, weight is lost and the cardiovascular system is strengthened. At the same time, the load on the musculoskeletal system is low, which allows you not to overwork during training, of course, provided that the right pace is selected.

Types of activities

During one standard workout, exercises of different nature and intensity are performed.

The lesson can be divided into several complexes.

• Warm up.
• Follow the basic steps.
• Alternating strength and cardio exercises, which are vigorous aerobic exercises and “swinging” the press.

According to the level of training of those involved in step aerobics, aerobics can be classified as follows.

• Basic Step. These are the first steps for beginners who are just mastering movement techniques and simple exercises.
• Advanced Step. Designed for experienced users and includes not only steps, but also jumps, as well as various combinations and modifications.
• Dance Step. Develops flexibility and grace with the help of complex choreographic elements and exercises.
• Step-combo. Complex exercises at an intense pace.
• Interval mode (Step Interval). A combination of exercises at a calm and explosive pace. Ideal option for weight loss.
• Double Step. To increase efficiency, two platforms are used at once.
• Power Step. A combination of strength and aerobic exercise.

Which step platform is better?

The audience of buyers differs not only in personal preferences, but also in financial capabilities. Therefore, the expert rating is aimed at suggesting which step platform you can buy inexpensively, and which, at a high price, justifies its premium quality. A comparative analysis of the advantages and disadvantages showed the following:

• Torres AL1005 – miniature sports equipment with the best price;
• Start Up NT33010 68x28x15 cm - lightweight weight loss exercise machine with good length;
• Reebok RAP-11150BL 102x38.5x25 cm - innovative design with a molded base;
• Original FitTools FT-Prostep02 112x46x25 cm – step platform for children, adults, the elderly;
• Profi-Fit FT-STP-560 – laconic design, thoughtful body with 3 height modes.

A list of recommendations, acquaintance with manufacturers and their best profitable offers - Vyborexperta.ru demonstrates all this so that the average buyer does not get lost in the assortment of sports equipment stores. Price, characteristics, quality must be compared with your personal desires and capabilities before purchasing something.

Pros and cons of step aerobics

Advantages:

• no special training required;
• It is not necessary to have dancing skills;
• “steps” are simple and accessible even for beginners;
• minimum inventory;
• you don’t need a lot of space for classes;
• movements are “not boring”, they are distinguished by variety and the ability to complicate them for “advanced” users;
• in one lesson you can “burn” from 300 to 500 kcal;
• the load on the joints is not as great as plyometrics or jumping rope;
• the impact is aimed at the lower part of the body, the most “problematic” in women;
• develops endurance, agility, coordination and balance;
• by adjusting the height of the step platform, you can increase or decrease the load;
• the ability to practice at home using video lessons and with a step platform;
• Regular training helps to lose weight, strengthen and “tighten” the figure, and have a beneficial effect on the cardiovascular, nervous and respiratory systems of a person.

Flaws:

• the first lessons can be difficult, since beginners cannot keep up with the trainer and do not remember the movements - this discourages them from practicing further;
• step aerobics has less impact on the knees and ankles than running or jumping, but if you suffer from diseases of the knee or ankle joints, then you should consult your doctor about the advisability of exercise;
• each instructor builds a training methodology in his own way, sets the rhythm and intensity, but the human factor and mistakes have not yet been canceled - not everyone will be suitable for a trainer and his style of conducting training;
• step aerobics is aimed at working the muscles of the lower body, while the upper part does not receive the necessary load;
• Failure to follow proper step technique and improper footwear can lead to injuries and sprains.

Manufacturers of step platforms

Companies involved in sports equipment and training products are constantly updating their range, expanding their offer on the market. Imported brands, domestic manufacturers, they all differ in their operating principle, reputation, and pricing policy. The best step platforms with a harmonious price-quality ratio were offered by:

• Torres is a Russian brand of training equipment and accessories for both amateurs and professionals in this industry. The main production sites are located in China. Thanks to this, the range is affordable, but not inferior in quality to competitors.
• Starfit is an Australian company that develops innovative fitness products. Certified production is a guarantor of reliability. All products undergo strict quality control. Distinctive features: accessibility, bright design, environmentally friendly materials.
• Start Up is a young manufacturer of sporting goods (trainers, equipment, equipment). Currently it offers several successful models of exercise machines, differing in prices. Products are sold primarily online via the Internet.
• Indigo is a Russian manufacturer of goods for sports, recreation and tourism, founded in 2005 in the Baltic states. The catalog contains a wide assortment - outdoor and sports complexes, accessories, equipment and supplies, everything for swimming, fitness, active recreation, etc.
• Reebok is a British brand based in America that was founded in 1958. Today it is a large international company of sportswear and accessories. It is a subsidiary of the Adidas brand. The catalog contains several dozen varieties of products, including exercise equipment.
• Original FitTools is an actively developing young brand with a wide range of products for fitness, yoga, Pilates, cross training, step aerobics. Many of them are popular among professional athletes and coaches in Russia. The products have repeatedly participated in competitions and exhibitions.
• Profi-Fit is a modern brand of sports equipment in Russia and abroad, a personal trainer and nutritionist for each client. When creating each new unit, global experience, quality standards, and customer requests are taken into account. The range is mostly represented by kettlebells, racks, barbells, dumbbells and discs.

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Indications and contraindications for classes

If you are healthy and do not suffer from chronic diseases, then step aerobics will only benefit you. It is also indicated for those who complain of excess weight. Orthopedic doctors recommend it as a rehabilitation treatment after injuries to the lower extremities, in particular for developing joints and strengthening the muscle mass of the legs. However, in the case of therapeutic rehabilitation, you should limit yourself to a low level of intensity and use exclusively the first stage of the step platform.

Step aerobics is also beneficial for children. It is introduced as physical education classes in many preschool institutions.

For a growing body, such activities contribute to:

• harmonious development of the musculoskeletal system;
• correct posture;
• development of movement coordination;
• strengthening the respiratory and cardiac systems;
• improving mood and resistance to stress;
• general physical development and strengthening of the muscle corset.

Step aerobics is contraindicated for people suffering from the following diseases:

• knee and ankle joints;
• musculoskeletal system;
• of cardio-vascular system;
• varicose veins;
• atherosclerosis;
• hypertension.

It is not recommended for people with kidney failure, liver pathologies, gallstones, or exercise-induced asthma.

Such loads are contraindicated during pregnancy, as well as within three months after childbirth.

Step aerobics is not harmful, but its incorrect and incorrect use can lead to adverse consequences.

Why is it useful?

During classes, a person makes constant movements and climbs up the “step”, working with the weight of his own weight. Thanks to this, the cardiovascular and respiratory systems are trained, muscles, ligaments, tendons and joints are developed.

The training conditions do not require them to work their body exhaustively, but only create useful tension. This is the reason for the popularity of the trend: people of any age and body type benefit from training.

So what does systematic step aerobics do?

• The heart muscle is trained;
• the likelihood of developing vascular diseases is reduced;
• the working volume of the lungs increases;
• endurance develops;
• metabolic processes in the body are normalized;
• posture is formed and even corrected;
• joint diseases are prevented.

Training is especially beneficial for those who suffer from diseases associated with lack of physical activity.

Is it possible to lose weight with this sport? Undoubtedly, with a sufficient level of exercise, you can get rid of extra pounds. But for this to happen, it is important to understand how everything works.

How it helps you lose weight

The human body is designed in such a way that it processes the energy it receives from food and uses it for its needs, and stores the excess as fat. We lose weight only when the body has an energy deficit, that is, it spends more of it than it receives. This is what training is for.

Why does it sometimes happen that even though you follow the program, the desired effect never appears?

The fact is that our body is designed very cunningly: it always has a “reserve of strength” designed for unexpected loads. It is enough for 20-30 minutes of physical work. This is why any workout should last 45-60 minutes.

There is another reason: the effectiveness of exercise depends on its intensity and is expressed in how much energy a person burns during the workout. There are no absolute indicators here; they differ from each other at different degrees of load.

1. Calm workouts, during which you barely lose your breath and you can even talk, are ineffective. They allow you to burn the same number of calories as regular walking: about 250 per hour. In this case, weight loss will occur very slowly, and only people with severe obesity or a completely sedentary lifestyle will be able to notice it.
2. During intense workouts, when your breathing becomes irregular and your heart rate increases, you can get rid of 350-400 calories in an hour. This is a kind of norm: with systematic exercise, you will clearly and gradually lose weight, and this will not be dangerous for the body. To achieve this, you need to move at a high pace and perform all movements correctly and energetically.
3. A high load, when you literally “fly” around the bench, do jumps, swings with full effort, allows you to burn up to 500 calories in an hour. If you do exactly this, then you don’t have and won’t have any problems with slow weight loss.

In any case, you need to exercise at least 2-3 times a week, for an hour. If you are physically fit enough, then it is better to train 4-5 times a week.

However, do not forget that losing extra pounds is only possible if you change your diet, or better yet, reduce the number of calories you get from food.

If you “eat up tiredness” after a workout, then all your efforts will be reduced to zero at best, and at worst you may even gain weight.

Benefits and harms

Step aerobics classes have a complex effect on the human body:

• accelerate metabolic processes;
• promote weight loss;
• strengthen the muscle frame.

In addition, such physical exercises prevent pumping and stimulate the production of “useful” hormones. But the advantages of step aerobics cannot cover the fact that it also has its disadvantages. For example, the likelihood of injury during exercise. Especially if you do not follow the rules of doing the exercises or neglect existing contraindications. So, step aerobics is not suitable for people who suffer from:

• diseases of the heart and blood vessels;
• high blood pressure;
• varicose veins;
• diseases of the spine;
• chronic kidney and liver diseases.

How effective is step aerobics for weight loss?

Many people, in order to lose weight, go on strict diets and torture their bodies by limiting certain foods. As practice shows, all these diets are ineffective - weight is undoubtedly lost, but this does not happen due to fat loss, but due to dehydration and loss of muscle mass. As soon as someone who is losing weight returns to their usual diet, the weight returns very quickly, and even extra pounds appear.

Physical activity with poor nutrition also brings little benefit. The figure is tightened by strengthening the muscles, but the fat still won’t go away, no matter how hard you try.

Step aerobics for weight loss in itself is useless or has low effectiveness. But if you combine exercise and proper nutrition, the result will be extremely positive.

Need to:

• exercise three to four times a week;
• training should last no more than an hour;
• the majority of the complex should consist of aerobic exercises, but in combination with strength exercises;
• exclude fast carbohydrates from the diet - sugar, sweets, baked goods, processed foods, fast food, sausages, pickles and smoked foods;
• observe fractional meals and drinking regime.

In order for the body to start burning fat, it needs to ensure an increased heart rate through cardio exercise. If you keep your heart rate elevated at 70% of the average heart rate for 20-25 minutes, you can achieve weight loss. But it is worth remembering that such a load should not last more than 40-45 minutes.

Step aerobics classes help to correct the figure, influence fat deposits by increasing blood circulation, obtaining additional energy and vigor, as well as improving the overall emotional state, which often helps reduce appetite.

Rating of step platforms

To perform a set of exercises every day to correct your figure and maintain muscle tone, you need to choose a high-quality and reliable exercise machine. There are a huge number of these on sale, so it is important to know the evaluation criteria. The VyborExpert project team has compiled a personal list of parameters:

• Safety – non-slip coating, rubberized feet;
• Load – number of stands for height adjustment;
• Materials – strength, quality of materials used;
• Construction type – collapsible, reconfigurable;
• Dimensions – length, width of the working part, weight;
• Reliability – strength, shock-absorbing qualities;
• Purpose – a list of tasks that the inventory allows you to perform;
• Age group – what age is it suitable for?
• Class – budget, middle, premium segment.

Experts preferred to start selecting applicants based on reviews from owners, recommendations from trainers and professionals in this industry. This information helped to weed out low-quality, low-functional devices and determine the advantages and disadvantages of the nominees. Price and quality were also compared.

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Recommendations for Beginners

Photo: https://www.flickr.com/photos/kennyholston/5351129650/
The basic rules that should never be neglected are as follows.

Rule No. 1. Exercise technique

Step aerobics is considered one of the simplest and safest types of physical activity. However, it is important to understand that if you place your foot on the platform incorrectly, you can suffer a dislocation, sprain, or other injury.

The foot should always be completely on the surface! Not on the toe, but flat.

When lowering your foot to the floor, make sure that your heel is also pressed against the floor - there should be no jumping or bouncing. Knees slightly bent, back straight, look ahead or at the instructor. Steps should not be wide, that is, when returning, you should not put your foot far away.

Rule No. 2. Tempo and rhythm

The intensity of the exercises depends on how fast the musical accompaniment is.
In regular aerobics, four types of tempo are practiced:

• NON Impact – unstressed;
• Low Impact - low impact;
• High Impact - high impact;
• High Low Impact – combined.

For beginning “step players”, a low-impact tempo is used with a music rhythm of 128-133 bpm. This is the safest type of fitness, which is also recommended during the rehabilitation period for injuries to the musculoskeletal system. In this case, one leg is always the supporting leg, that is, it is on the floor.

More “advanced” and trained users perform exercises of increased complexity, when both legs are “in flight” - jumping and all kinds of movements. Moreover, the tempo increases to high-impact. The maximum permitted rhythm of music is 136 bpm.

If you increase the intensity even more, as many people who exercise with the silent support of fitness instructors prefer to do, then if the movement is unsuccessful, you can get serious injury, including a fracture. In addition, a fast pace somehow increases the load on the knees, ankles and spine.

Remember the founder of step aerobics. It is unlikely that she, with an injured leg, jumped up the steps at a fast pace in order to get a healing effect. Therefore, choose a moderate intensity that is safe for the body.

Rule No. 3. Platform height

The higher the “step”, the greater the load on the musculoskeletal system. This is especially true for short people.

For dance aerobic movements, it is recommended to use a height of no more than 10-15 cm - this is the first step. And low-intensity strength exercises can be performed at the third level.

Rule No. 4. Difficulty level

Many beginners, who believe that they have at least minimal physical training, neglect the basic course for beginners and want to start training right away with a more complex set of exercises.

This is where they make a big mistake. It is in the first lessons that the foundations of steps are laid, safety rules, rhythm, and technique are worked out, and basic exercises are learned by heart.

Rule No. 5. Proper shoes

Photo: https://pixabay.com/photos/run-workout-fitness-runner-1342619/
Under no circumstances should you exercise barefoot, wearing socks, slippers, sneakers or other inappropriate shoes, even if they are called sports shoes. Only sneakers that securely secure the ankle!

Rule No. 6. Regularity of classes

The number of workouts should be no more than three to four times a week.
This is quite enough to tone your figure and feel more alert and energetic. Before increasing the duration or number of exercises, think about the health of your joints - constant stress has an adverse effect on them.

Rule No. 7. Use of weights

Never use weights for aerobic exercise. They increase the load on the ankle and knee joints, as well as on the spine as a whole. With their help, you will be able to achieve an ideal figure earlier, but the price will be too high - you are guaranteed to have problems with joints. But during power loads, weights will only be a plus.

Rule No. 8. Motivation and emotional component

Only activities that give pleasure will help you achieve what you want. That is why a good instructor will always praise you, encourage you and give you hope that just a little more and... you will achieve your goal.

And it is true! The emotional component is very important. A person concerned about his excess weight must believe in himself and know that training is good for him.

You should not switch to complex exercises ahead of time; if they do not work out, then interest in the exercises will gradually fade away.

Step aerobics for beginners

Exercises on the step platform are not difficult. They are available to people of any age and level of physical development. The main thing is to choose a comfortable pace for yourself.

Basic exercises

Step exercises for beginners include several basic movements.

Exercise No. 1 (basic):

• step onto the middle of the platform with your right foot on your full foot, transferring your body weight to it;
• a similar step with the left foot;
• returning the right leg to its original position on the floor;
• return left.

Exercise No. 2 (V-shaped – V-step):

• step with your right foot to the right edge of the platform;
• a similar step with the left, only in the opposite direction;
• return to the starting position.

Exercise No. 3 (with shin cross or Curl):

• step with the right foot to the left edge of the platform;
• at the same time the left one swings back so as to touch the buttock with the heel;
• return to starting position;
• repeat with the left foot in the opposite direction.

Exercise No. 4 (knee up):

It is performed similarly to exercise No. 3, only the leg is bent at the knee not back, but forward and moves towards the chest.

Exercise No. 5 (leg lift - Kick up):

The same as exercise No. 4, but the leg is straight.

Exercise No. 6 (reverse movements):

• starting position – stand straight with both feet in the middle of the platform;
• alternately stand on the floor with one foot and then the other.

Exercise No. 7 (leg swing back):

• starting position - stand in front of the platform;
• step with the right foot to the left edge - the left leg is moved back, the knee is not bent, the arms are simultaneously extended forward;
• return to original state;
• repeat the movements with the left leg in the opposite direction.

Exercise No. 8 (leg swing to the side):

• step with your right foot to the center of the platform;
• the left leg is moved to the side and raised as high as possible, try not to bend it at the knee;
• the left arm accordingly also extends to the side, and the right arm bends at the elbow;
• return to starting position;
• repeating movements in the opposite direction.

More complex exercises

After you have mastered the basic exercises perfectly, you are tired of them and it is not difficult to perform them, you can begin a more complex program.

Such complexes include many exercises, for example, jumping on the platform itself, through the platform, with legs abducted, and others. Every fitness instructor should see that his students are ready to move to a more complex level of load, and only then gradually introduce new exercises into the training.

It is worth noting that complicated techniques are more suitable for young and healthy people who do not suffer from serious illnesses or excess weight. For others, it is recommended to stay at the basic level so as not to put stress on the joints and heart.

Basic principles of training

Each workout begins with a warm-up consisting of basic steps. Step training for beginners consists of simple combinations of several steps, the pace is low. But gradually the combinations will become more complicated and the intensity will increase.

Each lesson usually lasts 45-60 minutes. If you train less, there will be no effect. Fat deposits begin to burn only after 30 minutes of continuous training. The exception is classes with beginners; it is better for them to start with 20-30 minutes, since their body and body are not yet ready for increased stress.

The intensity of the workout increases: from easy exercises to more complex ones. Regular steps are used as rest between exercises. There are no stops, just a change of pace.

For uniform development of the body, it is better to include exercises for the abs and arms at the end of the step workout.

Equipment for classes

To feel comfortable during training, you need to dress properly and also have the necessary sports equipment. If you are working out in a group, then the fitness club already has step platforms, but for home exercises it is better to purchase professional “steps” than to use improvised material.

Step platform

Photo: https://www.flickr.com/photos/ [email protected] /8668679447/ A modern “stepping platform” is manufactured to be stable and safe.
It is made of durable plastic, and covered with an anti-slip rubber coating on top, which is necessary for shock absorption and stability. The length of the platform is 80-120 cm, width is 35-40 cm, and the height can be adjusted in three levels. Depending on the manufacturer, the height levels are:

• 10-15 cm;
• 15-20 cm;
• 20-25 cm.

Clothes and shoes

As noted above, step training should be carried out only in sneakers that provide good support for the ankle joint. They will protect him from possible injuries, sprains and dislocations.

It is recommended to give preference to special running shoes because:

• they have a good springy sole;
• there are ventilating inserts that provide “breathing” to the legs;
• under the heel and on the foot there are special “pads” filled with air for a shock-absorbing effect and softening impacts on the surface.

As for clothing, it should be comfortable and convenient. Since you will be doing physical activity, choose breathable fabrics made from natural materials. It is advisable to avoid long and wide sweatpants to avoid stepping on the pant leg during exercise.

Intensity

Any step workout differs in its intensity:

Low impact training. Classes are held in a calm mode, normal steps are taken, the pulse rises slightly, you can talk while doing the exercises. Often the warm-up takes place at this pace. In an hour of work you can lose about 200 kcal. If you exercise in this mode, you will not be able to lose weight.

Moderate intensity workouts. The pace of classes is accelerating, it will become more difficult to talk. In an hour of such work you can burn about 400 kcal.

High intensity step workout. The pulse reaches its maximum possible, it is no longer possible to speak, the training takes place at a fast pace. In this case, about 500 kcal are lost. At this intensity, calories continue to be burned after exercise.

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.”

Doctors' opinions on the effectiveness and safety of training

You can often hear statements that step aerobics “kills” the knee joints and ankles. Is this really so or is it the machinations of skeptics and envious people?

If you are obese, then your joints are at risk in any case. And if you are already over 35, then the deficiency of female hormones gradually makes itself felt through thinning of the bones and the development of osteoporosis. It is desirable to reduce the impact loads on joints and bones as much as possible, and step aerobics is designed specifically for them, especially if you do it intensively, wanting to lose weight.

We can conclude that this is fitness for young and healthy people. And for slightly older women, it is better to pay attention to static loads that do not require jumping and steps, after which creaks and pain in the knees will appear.