Step aerobics: effective for weight loss, exercises from step aerobics video for beginners

Step aerobics — it’s low impact cardio workout, which is based on simple dance movements on a special elevated position (step-platform). Step aerobics is a very popular class in group lessons thanks to good and gentle to joints stress.

Aerobics on the steppes of equally suitable for both beginners and advanced. To do step aerobics can not only in the gym but also at home. It is enough to buy a step platform and to choose a suitable video trenirovku. Let’s see, what is the use of step aerobics and how to do it correctly.

Step-up platform: how to choose + prices

Step aerobics: what is it?

If you want to get healthy and beautiful body, then be sure to do cardio workouts on a regular basis. This is a great way to get fit, to train the heart muscle and develop endurance. There are many different types of aerobic exercises that will help you to maintain heart rate and burn calories during the hour class, but one of the most popular cardio areas was step aerobics.

Step aerobics was created in the 80-ies of the last century coach gene Miller during the period of growth of popularity of aerobics and fitness. During recovery after a knee Jean, on the advice of a podiatrist, developed joints, stepping on a small box. Successful rehabilitation gave her the idea to create workouts using a walk on the hill. So there is a new sporting direction — step-aerobic, which quickly became popular all over the world.

Studies have shown that step aerobics classes can help in prevention of osteoporosis and arthritis. It’s also a great way to train your cardiovascular system and burn up to 500 calories per 1 hour class. Step aerobics has a complex effect on the body, with particularly efficiently adjusted the shape of the legs, buttocks and abdomen. Exercise on a step platform help to resolve a particularly difficult problem areas, which are located on the outer, back and inner thighs.

What is the essence of step aerobics?

So, step aerobics normally consists of a set of basic steps linked in matching cords. The level of complexity of steps and ligaments depends on the specific lesson. Workouts are accompanied by rhythmic music and are at a fast pace. Courses use special plastic platform with non-slip surface. Step platform have adjustable height, because of this you can increase or decrease the difficulty of the workout.

Usually classes in step aerobics start with a warm up and basic steps. Gradually, the basic steps are complicated and combined in bundles. If you have chosen a lesson for beginners, then the combination will be simple – no more than 2-3 steps in the bundle. Classes for intermediate and advanced level include not only the richer chords, but also more high-paced and complicated version of the exercise. So the first time you may not be easy to repeat the movements synchronously with the coach.

Training for step aerobics usually lasts 45-60 minutes. The lesson is continuous and increasing complexity, as rest and recovery you will periodically return to step on the spot. If you’re a long time had no physical activity, it is best to start with regular walking without Stepan to avoid poor health or even heart problems. Some trainers sometimes includes in the end of the lesson exercises for the arms and abdomen to balance the load, as step aerobics is mainly loads the muscles of the legs and buttocks.

Peak global popularity of step aerobics experienced in the late 90-ies. New trends in group fitness (HIIT, crossfit and TRX) are a bit pressed classes step aerobics. However, now with step classes remain popular among many fans of cardio workouts. Walking on the platform is a more benign load than the shock of the hopping of the program, so in terms of security, they will give odds to many other types of aerobic classes.

The types of step aerobics

If the group lesson is called “step aerobics”, it implies a classic lesson about intermediate level training. It is assumed that you can simplify and make it more difficult by changing the level of the platform. However, it is always better to go for a trial lesson to understand what a program is, as it often depends on the vision of the coach.

If we talk about the types of step aerobics, it is possible to allocate the following:

• Basic Step. Workout for beginners, which includes basic steps and simple combinations.
• Advanced Step. Training for the advanced student who has had the experience of working with step. Usually involves complex routines and jumping exercises.
• Dance Step. Lesson for those who like dance choreography. In this program, the steps are formed in the dance of bundles that will help you not only to lose weight, but also to develop plasticity and girlsnot.
• Step-combo. Step aerobics, where you will find lots of challenging combinations of movements, so fit coordinated people. But the intensity of this lesson above.
• Step Interval. Training takes place in the interval tempo you are waiting for explosive intervals and quiet intervals for recovery. Ideal for quick weight loss.
• Double Step. Workout, which uses two step platform to increase the efficiency of the classes
• Power Step. Workout, which are also used strength exercises for muscle tone.

The advantages and disadvantages of step aerobics

Step aerobics has a number of advantages which have made her one of the most popular classes in the group sessions. But also on the step exercises have a number of drawbacks and contraindications, therefore, are not suitable for everyone.

The advantages and benefits of step aerobics

1. Step aerobics is one of the most effective types of cardio for weight loss and getting rid of excess fat. 1 hour classes you can burn 300-500 calories.
2. Classes step aerobics is much safer for the joints than, for example, running, plyometrics, jumping rope. With comparable results and the energy, you will get a relatively low impact on the joints of the feet.
3. This is a great workout the lower body, which is the most problematic among the ladies. You will tone muscles of the hips and buttocks, tightening and improving their form. Moreover, the steps on the step to help dry legs and reduce them in volume.
4. The step aerobics classes are suitable for the prevention of osteoporosis and arthritis, which is especially important for those who lead a sedentary lifestyle.
5. During class step aerobics you are forcing your heart and lungs to work more efficiently and make them healthier. Such training several times reduce the risk of cardiovascular diseases.
6. Regular classes step aerobics will help you maintain a healthy weight, avoiding problems related to overweight: diabetes, stroke, metabolic disorders, joint pains, heart problems.
7. Step aerobics will help you develop the endurance that will be useful not only during training but also in everyday life. For example, when climbing stairs on a high floor, long walks, climbing a mountain. Also on the step aerobics develop coordination, agility and balance.
8. You can adjust the difficulty of the workout by changing the height of the step platform. The higher the tier, the more strain you will get.
9. Step aerobics consists of exercises for weight transfer, ideal for increasing bone density and maintaining bone tissue. Not only will this make you more mobile, but also will help prevent a bone disease in adulthood.
10. You can do step aerobics not only in special classrooms but also at home. There are free video tutorials for beginners, thanks to which you will be able to learn the basics of aerobics on the step.

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Disadvantages of step aerobics

1. Classes in the degree are of less impact to the joints than running and jumping, but if you are at the knee joints, this kind of fitness can this problem worsen. If the problem with the sharp joints, then it is better to focus on Pilates classes.
2. Step aerobics is very diverse and has no single template. Each instructor brings its own characteristics in teaching lessons, so not all classes are equally effective and of high quality.
3. Exercises on the step include operation of the muscles of the legs and buttocks while the muscles of the upper body will receive less load. In addition, step aerobics is necessary to Supplement strength training for comprehensive improvement of your body.
4. Step aerobics put a strain on the Achilles tendon which is located just above the heel of the foot. Failure to comply with proper technique, the steps on the platform can cause injury or rupture of the Achilles.
5. In step aerobics uses a combination of steps and ligaments for the study of which can take time. The first lessons of working in often confused about the steps and do not have time for a coach that discourages to do step aerobics.

Contraindications for practicing step aerobics:

• Cardiovascular disease
• Diseases of the joints of the feet
• Diseases of the musculoskeletal system
• High blood pressure
• Varicose veins
• A large weight
• Pregnancy and the postpartum period (3 months)
• A long break in the fitness exercise (better to start with regular walking 5-7 km per day)

If you have other diseases that may hinder physical activity, then it is better to consult a doctor.

The effectiveness of step aerobics for weight loss

How effective is step aerobics for weight loss? Before answering this question, let us recall the basic principle of weight loss. Your body begins to lose weight when you consume fewer calories than your body can consume. Regardless of training, if you eat less than your daily recommended calories (creating a caloric deficit), your body energy starts to spend fat from their reserve stocks.

PROPER NUTRITION: how to start step by step

Cardio workouts are a great way to burn calories, so step aerobics effective for weight loss. One hour session you can burn one good meal, and therefore faster to draw you closer to the desired goal. In addition, step aerobics tones muscles, affects subcutaneous fat by increasing blood circulation, gives energy and relieves stress (to avoid overeating).

Of course, there is more energy intensive workout that will help you to spend for an hour of lessons more calories than step aerobics. But you have to understand that they are likely to be more shock and traumatic than classes with step. In addition, step aerobics is that is reduces the volume and dries the lower part of the body, and not her weight.

Step aerobics for beginners

If you’ve never done step aerobics and want to start, then look at our features lessons, exercises from step aerobics and recommendations on clothing and footwear for training.

Step aerobics for beginners: 10 features

1. Be sure to be aware of proper body position during the execution of exercises from step aerobics: knees slightly bent, back straight, stomach in, buttocks tight, shoulders back, look forward.

2. The steps you need to perform the entire foot on the platform to heel is not hanging down.

3. In step aerobics no. of steps on two accounts — at least four. This is due to the fact that you don’t just need to move on the floor, and even up on a platform.

4. In step aerobics, unlike classic, there is no backward steps.

5. At first class step aerobics you might be difficult to repeat the exercises with the instructor. Maybe you’ll even go astray and confused in the steps. It is absolutely normal, after 3-4 sessions you will feel much more confident.

6. The higher is a step-up platform, the more intense load. Beginners should choose a height of 10-15 cm More experienced students 20 see Gradually the height of the projectile can be increased. It is established that every plus 5 cm added to the height of the step platform will provide an additional 12% of the load.

7. You can complicate the exercise on a step platform, if you use dumbbells or weights on the legs or hands.

8. Half an hour before exercise drink a glass of water and always take a few SIPS of water every 10 minutes during the class.

9. If your gym offers step aerobics several levels of difficulty, it is best to choose a class for beginners, even if you have a good physical training after other training.

10. Remember the first movement of the “legs” and then “hands”. Hand to put into work, only when the lower part of the body fully master the movement.

Basic exercises from step aerobics

In order to make it easier to learn step-aerobics, offer you a few basic exercises from step aerobics in the illustrative pictures.

1. A basic step or Basic Step

Step on the step platform with both feet alternately. Runs on four accounts.

2. The steps by the letter V or V-step

Step alternately on a step with both feet on the opposite corners of Stepan.

3. Step zahlest Shin or Curl

Step your right foot on the angle of the step platform and left run swing back. The heel should touch the left buttocks. Then run to the other side.

4. Step lifting the knee or Knee up

Step your right foot on the angle of the step platform and the left bend in the knee and pull up to the stomach. Then run to the other side.

5. Step with the leg lift or Kick up

Step your right foot on the angle of the step platform, and the left thrown forward. Then run to the other side.

6. Touching the floor

Standing on the middle step platform, alternately touch the floor with one foot, then the other.

7. Abduction legs back

Step your right foot on the angle of the step platform and the left take far back as possible without bending the knee. Hands raise simultaneously with the raising of the legs. Then run to the other side.

8. Abduction feet to the side

Step right foot on a step-platform, and take the left side, bending it at the knee. The hands move in the direction synchronously with the raising of the legs. Then run to the other side.

More challenging exercises from step aerobics

We also offer examples of more difficult exercises, which can add coaches to the program for advanced student:

1. Jumping on the platform

2. Jump through the platform

3. Jumping diverting feet

4. Podpiski in place

As you can see, the training for advanced trainers can include jumping exercises. If you have any discomfort while jumping, then you better jump and run’s low impact version of the exercises (just step).

Thanks for the gifs youtube channel Jenny Ford.

Clothing and footwear for step aerobics

In step-aerobics it is very important to choose comfortable athletic shoes. Better to engage in sports shoes with non-slip shock-absorbing sole that reduces stress on the joints. Shoes should fit snugly on the foot and support the arch of the foot, this will help to protect your feet from injury. If you have a predisposition to varicose veins, it can be worn to class tights.

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To sports clothing there are no special requirements. Most importantly, she was comfortable and not restrict movement. It is better to choose a quality breathable material. Please note that it is better not to use long trousers: there is a risk of injury when sasakianime on a step-platform.

Step aerobics at home

Is it possible to do step aerobics at home? Of course, you can! If you are not able to go to group classes or your gym simply does not step aerobics, you can train at home.

What you need to practice step aerobics at home?

• Step-up platform
• Some free space
• Comfortable athletic shoes
• The right music or the finished video-training

Sport shoes and a small square of space in the room you will find every, free music and ready video training with step aerobics is on YouTube for free access. Step platform can be replaced with a suitable subject with a height of 10-20 cm (e.g., a small bench). If you don’t have anything to replace it, step platform can be purchased.

Step-up platform is sold in sports shops. Its average cost ranges from 1500 to 5000 rubles. The price depends on the material quality, strength, coverage, stability. Also the price step depends on the number of levels: usually there are two-level and three-level (i.e. can install 2 or 3 height, respectively).

Let’s look at examples of models of step-platforms.

Step platform up to 2500 rubles

Step platform from 2500 to 5000 rubles

Step platform from 5,000 to 8,000 rubles

Step Reebok

The optimal size step platform: length 0.8-1.2 meters, width 35-40 cm Height Stepan usually is 10-15 cm with the possibility of increasing the height of 30-35 cm the First 2-3 weeks at home it is better to set step to the minimum height to master the basic exercises and adapt the correct position of the feet. Gradually increase height of step and complicate the training level.

When you purchase a step platform, pay attention to its surface. It is important that it was non-slip, preferably with a rubberized top. In step aerobics movements are performed quickly, therefore, when any awkward movement on the rolling surface you can just fall off.

Step aerobics: video lessons for beginners and advanced

To do step aerobics at home, you can finish video that are on YouTube. For example, a very good channel with a large variety of training offers Jenny Ford. This trainer specializiruetsya for step aerobics, so on her channel you can find programs for both beginners and advanced.

Also there is a great video for home fitness – thegymbox. They also have options of programs for different levels of training (see the link to the playlist with step aerobics). Music for step aerobics can be found on channel Israel RR Fitness.

1. Jenny Ford: Step aerobics for beginners (30 minutes)

2. Step aerobics for beginners (30 minutes)

3. Step aerobics for all levels (25 minutes)

4. Step aerobics: basic level in Russian (30 minutes)

5. Step aerobics: an intense training in the Russian language (30 minutes)

6. Music for step aerobics Music Step Aerobics (55 minutes)

Step aerobics for weight loss: the responses of our readers

Masha: “the step aerobics classes I called a friend six months ago. It was without much enthusiasm, I read on the Internet, not inspired. But was I wrong!! The lesson lasted 1 hour, but it flew as if we were engaged in about 10 minutes. My leg muscles the next day, very burned, although I’m not a beginner. Go on a step for six months, 2 times a week, very stretched leg, left the area breeches, the inner part shunula, and even fat above the knees are almost there!! Now thinking about buying a home tap dance to do aerobics at home.”

Olga: “In such a group as step aerobics a lot depends on the coach. I the last few years, moved around, and tried step aerobics in 4 different gyms. Everywhere completely different approach! All the more I liked step aerobics in the first room, but now walking is not possible. In the third, too, was nothing. But in the second and fourth… the Farm, sorry. No normal music, no loading, no interaction of the trainer with the audience. Therefore do not rush your choice section.”

Julia: “Thanks to step aerobics lost 4 kg in 3 months, but most importantly to me – thin legs (I’m pear), which are generally hard to lose weight. But just a week ago I switched to crossfit – I wanted a more intense exercise.”

Ksenia: “Doing step aerobics a year and a half in the hall, the last six months bought the platform and do at home. Basically take a program from YouTube… I love videos with Jenny Ford. Thanks to Stepa very well have lost weight after childbirth, left abdomen, thighs and flanks was blown away… Just lost 8 pounds in 1.5 years of study, the food itself is not particularly infringed, although try not to eat harm…”.

Catherine: “I honestly tried to feel the step aerobics, but not mine. All of these steps, chords, sequences, very hard to remember. And when there are such a variety of other cardio workouts, learn step-aerobics does not. Now I do Cycling and functional training, sweating and tired several times more, it does not have to remember complicated movements.”

Veronica: “For me, step aerobics is the salvation. I don’t really like treadmills and ellipses, I get bored and uninteresting from the monotonous walking and running, so I wanted to pick up for a cardio money. Classes step aerobics I like fun music and movements are unpredictable, and the group somehow motivate. The first 2-3 lesson I was confused in the movements, but then became involved, and now many bundles do on the machine. Although our instructor always tries to update the exercises. I like”.

For workouts at home we recommend viewing the following article:

• Top 50 best exercises for buttocks
• The top 50 best exercises for belly
• The top 50 best exercises for legs
• Top 20 best exercises for arms