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Step is accentuated, rhythmic stepping movements to the music. It has been found that they help to eliminate excess weight, build muscle, as well as improve heart function and maintain the health of the body as a whole.
Difficulty level: For beginners
In addition to the ability to move beautifully, step provides numerous health benefits for people struggling with excess weight and related problems.
Important: the effect, including the healing effect, reaches a maximum, if classes are held in groups under the guidance of qualified instructors. See also: fitness aerobics workout
What is step training for?
Step includes simple and rhythmic stepping movements performed continuously for a long time. Through this sequence of dance combinations, tap can improve body shape and well-being, as well as muscular and cardiovascular endurance.
The sequence and duration of training contribute to optimal fat burning. Also Read: Pilates Workouts
Where to start training?
The physical limitations coupled with low cardiovascular endurance common to beginners require a clear and safe approach to tapping. In order to avoid the heavy impact on the joints due to the accented stride, it is required to first reduce this emphasis in order to gradually progress as the body weight is reduced and the muscles around the joints are strengthened. For beginners, 15 to 60 minutes of low-intensity training at least three times a week is sufficient.
For step training, you need durable, non-restricting clothing that can provide intensive moisture and air exchange. In addition, you need light, but strong enough shoes for an accented step. Also Read: Stretch Workouts
The main reasons to start step training
Step is an effective workout for the whole body. Depending on the intensity of your movements as well as the duration of your workout, you can burn an average of 200 calories in 30 minutes, which is the equivalent of a bowl of white rice. Intense workout allows you to burn 800 calories in just an hour!
If your back hurts because of poor posture, stepping is a great way to fix it. This type of exercise trains muscles and corrects the figure, which leads to harmony and straight posture. Moreover, constant muscle tension relieves back pain.
Like any other intense movement, the step requires a lot of oxygen. Not only does this help strengthen the respiratory system, but it can also improve lung capacity and increase your metabolic rate, as well as your body’s ability to burn fat.
If you are looking for a training system that can make your silhouette beautiful, then you will love the benefits of step, which helps to tone your muscles. The step provides an opportunity to develop physical endurance and increase metabolism, and also affects all major muscle groups, including quadriceps, buttocks, calves, back, arms and core.
Not only does step lower cholesterol levels and improve cardiovascular health, it also promotes better sleep, relieves stress, and calms the mind.
Try These Exercises Before Step Aerobics
- Bulgarian split squat -Place one foot on a step or box and the other in a lunge position with the knee off the floor. Distribute the weight across your front leg and engage your glutes, hamstrings, and quads. Move into a squat, pause and return to the starting position. Repeat, then work the other leg.
- Push-ups in an inclined plane – Spread your legs hip-width apart, palms resting on the floor. Your arms should be directly under your shoulders and your hips should be tucked in. Do push-ups in this position.
- Box jump – Stand in front of the box with your feet shoulder-width apart. Bend your knees slightly and as you begin to transition into a squat position, bring your arms back and then jump to land on the box. Try to land softly with your feet flat on the floor with your knees slightly bent.
Recommendations and contraindications for step aerobics
Step aerobics as a method of exercise for obese people has proven to be effective in: reducing overall body weight and fat mass; improvement of muscle tone; reducing the load on the joints; improving cardiovascular health. Step is contraindicated when recovering from traumatic effects on the body, as well as when suffering a heart attack or stroke.
Step is the preferred exercise technique for anyone who wants to lose as much weight as possible or improve their overall fitness. Also Read: Twine Stretch Workouts