Step aerobics is a set of dance steps that are designed to help you lose weight and gain an athletic body shape. The best thing about this type of fitness is that it does not require too many equipments and accessories. All you need is a stable bench or step platform, as well as a pair of quality shoes - and you're ready to practice!
Step aerobics complexes for weight loss, the videos of which you will see below, include a wide range of exercises from simple ones intended for beginners to intense ones aimed at advanced athletes.
- Warming up
- Fat burning leg workout - 12 minutes
What are the contraindications for doing step aerobics?
Step aerobics is a newer version and technique of aerobics. Its main difference is that in step aerobics, exercises are performed rhythmically in a vertical position. In step aerobics, it is important to pay attention to your posture and how you step. The body and shoulders should be straight. The knee should never bend more than 90 degrees (that is, keep the knee at a right angle), and at least 60 degrees is better.
Step-aerobic is quite popular: many people prefer “stepped” classes to regular aerobics.
However, if you have knee or ankle problems, step aerobics may not be the best choice for exercise due to the constant stress on your lower extremities.
Movements in which the leading leg changes
Step-touch
Performed on two counts.
- The first leg steps to the side.
- The second one is attached to it.
As you can see, this is a regular side step. It can be performed first to the left, then to the right, or vice versa.
Double step-touch
These are two consecutive steps in one direction. The technique is the same as in step-touch.
Step-tap
- Step your foot to the side.
- The other touch the floor in front of the first.
This is a kind of step-touch. Performed in two counts, first for the right leg, then for the left leg. The touch should be light, without transferring weight.
Chasse
- The first leg steps to the side.
- The second one is placed next to it.
- The first one walks in place.
It is important to observe the so-called broken ri: we step to the side, on the count of “and-two” we put our foot down and quickly step in place.
Step-lift
- Step to the side.
- Swing your other leg back either in front of you or to the side.
The peculiarity of this element is that the second leg is carried out straight in any direction.
Step-kick
- Step to the side.
- Bend your other leg at the knee as if you were kicking something.
You need to move quickly, but not too sharply, so as not to damage the joint.
Step-curl
- The first leg steps to the side.
- The other one does an overlap (bend your knee back).
Performed alternately for each leg.
Step-plie
- Take a side step.
- Straighten the second leg and at the same time squat down on the first leg.
The name of the exercise translates as squats. Performed for each leg separately.
Step-lunge
- The first leg steps forward and the body weight is transferred to it.
- The toe of the other foot should touch the floor behind the first.
This is a classic of aerobics, included in almost every complex.
Step-knee
- Take one foot to the side.
- Bend the other one at the knee.
Knee-up
- Step with the first foot in front of you.
- Bend your other leg at the knee.
- Return your legs one by one to the starting position.
Many of the above exercises can be done in reverse order. For example, in a step-kick, you can first kick with one leg, and only then step to the side with the other leg.
The main elements of aerobics, which are found in almost every type of this discipline, were listed here. In more complicated versions, platform step is used and is also included in a set of exercises performed with weights.
Since the classes are conducted to intense music, you should come to them exclusively in sports shoes with thick soles. This way you will reduce the load on your joints and spine, and your legs will be more reliably protected.
Benefits of step aerobics
Step aerobics gained popularity in the 80s of the 20th century and is still one of the most popular types of fitness due to intense training that allows you to quickly lose weight at home. This type of fitness is an effective way to not only increase endurance and burn fat, but also improve your mood.
- Step aerobics is effective for losing weight.
- A set of exercises with low loads and amazing results.
- Helps burn a large number of calories.
- Accelerates the process of weight loss.
- Tones many large muscles in the body.
- Increases body flexibility over time.
- Helps improve coordination as well as endurance.
- This sport can be practiced at home.
Aerobic exercise is an important part of a well-designed workout. Many exercises are designed to train cardiovascular endurance; step aerobics is one of these types of exercises.
Step aerobics is easy to learn at home. All you need is a pair of comfortable sneakers and a step platform. You can use another elevation, but we recommend that you still pay attention to a professional platform, because... it is sustainable and not too expensive.
Using other elevated positions, such as benches, poses a risk of injury.
Characteristic indicators
Step aerobics for weight loss at home is characterized by a number of positive features:
- for training sessions, a platform is used, the height of which is selected depending on the user’s level of training and height;
- the training time is controlled by the performer himself;
- to improve the efficiency of fat burning, you can use additional items (dumbbells or other weights);
- beginners who have coped with a certain load can move on to more complex movements, as well as extend the training time;
- the sound of rhythmic music makes it much easier to do all the exercises.
These workouts ensure that the leg muscles are constantly engaged, and the fairly low intensity helps burn unnecessary calories and slightly enlarge the calf muscles. Regular aerobic exercise reduces body fat and improves weight control, and also helps reduce cholesterol in the body.
You can do step aerobics online throughout the year in your free time and in any weather conditions. This is a great alternative to morning jogging, cycling, or swimming in the pool.
Classes should be held at least three times a week. Thanks to such physical activity, you will always feel cheerful and cheerful.
Is it possible to lose weight by doing step aerobics at home?
Burning calories is definitely a positive effect of step aerobics. A study published in the International SportMed Journal examined the effects of step aerobics on obese women who were primarily sedentary. Upon completion, researchers from the University of Aksaray (Turkey) found that after 2 months of moderate training, all women in the group lost an average of 3 kg.
When combined with strength training and a healthy diet, step aerobics can be an effective way to reduce body fat.
How many calories are burned when doing step aerobics?
Step aerobics allows you to effectively burn calories and quickly lose weight with the right approach. If a person weighs 70 kg, then in one intense workout of 60 minutes, you can burn up to 605 calories.
How often should you do step aerobics?
Adults should exercise for at least 30 minutes 5 times a week, as long as it is moderate intensity exercise. Or 20 minutes 3 times a week, subject to high-intensity exercise.
150 minutes per week or 60 minutes (high intensity) is the minimum load if you want to lose weight.
What beginners need to know about step aerobics
Like all other forms of fitness, step-aerobic exercise must also be practiced with proper precautions. Otherwise, you may injure yourself.
So here's the checklist:
- Make sure you wear quality shoes that won't cause your feet to slip or become deformed.
- Before starting your workout, warm yourself up by warming up for 10 minutes to relax your muscles and get your heart rate up. We recommend stretching exercises for the legs and hips.
- Place the bench on a completely flat surface and start with the most basic step-aerobic level, gradually increasing the intensity.
- When you take a step, make sure that your foot is fully placed on the step platform.
- Maintain an even posture throughout your workout. Keep your back straight, your shoulders relaxed, and your abs tight to avoid all types of injuries.
- Drink water regularly, especially before exercise, to prevent dehydration.
Step aerobics video lessons that you can do at home to lose weight
Step aerobics is more than just stepping up or down. With a well-chosen step aerobics video program for beginners, you can manage your weight, tone your muscles, and even burn up to 10 calories per minute.
Regular exercise will provide cardiovascular and muscular endurance. Involving the upper and lower extremities in the work simultaneously develops coordination and dexterity. Constant loads increase leg strength. Plus, you can increase the intensity of your workouts even more by adding weights.
Fat burning leg workout - 12 minutes
This explosive short workout is an effective combination of cardio and plyometrics (jumping training). Includes a large number of jumps, squats, and side lunges aimed at training the buttocks and thighs. If you're a runner, this workout is a great cross-training workout to add more energy to your legs and increase your running speed.
Quick Calorie Burn for Beginners - 20 Minutes
Step-by-step training is intense and strictly time-bound. At the same time, it is flexible enough to tailor the exercise to suit you if you are a beginner. You can use additional weights in your hands or perform the exercise without using your hands.
High-Intensity Interval Training (HIIT)
A full-fledged interval training session in which you use both cardio and strength training with weights. The class begins with cardio before moving on to the strength phase. Be sure to warm up for this workout.
Cardio and strength training - 40 minutes
This 40-minute workout includes a combination of cardiovascular strength exercises for the upper and lower body. The procedure consists of two different complexes of 10 minutes each, which are repeated twice. That is, only 4 approaches of 10 minutes. Each approach is followed by a short break.
Extreme step
A set of quick aerobic step workouts that you can do at home, combining rhythm and vigorous aerobic exercise. The video shows step aerobics exercises for weight loss at one-minute intervals, which are constantly changing and include jumping, squats and jumping lunges. Some exercises will require additional weight.
Tags: Aerobics, Aerobic exercise, Beginner, Step aerobics, Exercises, Fitness, Fitness guide
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Without changing the leading foot
March
- Raise and lower your leg in place.
- Then we do the same with the other leg.
This is a regular march on the spot, which is performed on four counts.
Mambo
- Step one foot forward.
- The other one is in place.
- One foot back.
- The other one is in place.
This is a type of “march” in which the main leg is first carried out in front of you, and then back. Moreover, the second leg performs only a slight lift and does not move anywhere. And the wide movement is made only by the leading leg, on which most of the weight is transferred.
There is also a “mambo” option, in which you need to move in a diagonal direction.
- The leading leg moves forward diagonally (for the right leg - in front of you, then to the left, for the left leg - in front of you, then to the right). The body rotates diagonally.
- The second leg walks in place.
- First leg back.
- The second leg is back in place.
Here the transfer of the center of gravity is the same as in the previous version.
V-step
- The main leg moves forward and to the side (for the right leg - forward and to the right, for the left leg - mirror).
- Follower leg - forward and in the other direction.
- The first leg returns to its original position.
- Slave too.
It's like you're drawing a V on the floor.
Cross or cross
- The leading leg takes a cross step (for the right leg - diagonally to the left, for the left leg - diagonally to the right). Unlike the diagonal mambo, here you will not need to turn your body, your legs should cross.
- The follower steps aside (left to the left, right to the right).
- Return the first leg to the starting position.
- Place the second one next to the first one.
This is a fairly difficult movement for beginners in aerobics. It will take a little time to get used to how to move both your legs and body correctly.
