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Step interval training is a change of aerobic and strength exercises. Step interval is considered the best workout for weight loss. Using cardio, you can burn up to 500 calories in one hour.
Difficulty level: For beginners
The essence of training is the correct alternation of intense load and respite. Under the respite is not meant a good rest, but a reduction in stress. The workouts include elements of the step, as well as standard exercises that are aimed at developing muscle strength. Strength exercises are included in the program for people with good physical fitness.
Step-interval is considered the best workout for weight loss. Using cardio, you can burn up to 500 calories in one hour.
Step aerobics classes are needed for:
- intensive development of endurance, balance, plasticity and dexterity;
- toning the buttocks and the inner part of the thigh – there is no muscle building, but drying of the body;
- prevention of joint diseases such as arthritis, osteoporosis;
- weight loss;
- compaction of bone tissue and prevention of bone disease in old age;
- elimination of the consequences of hypodynamia.
Where to start with Step-Interval workouts
- Step interval classes must be started with simple exercises that are available to you according to the level of load. Before this, it is important not to forget to warm up, especially focusing on the lower body, since it will be the one that will be most involved.
- It is recommended to start training for people who have basic physical training, as there is a danger of stretching weak muscles and ligaments, even performing simple exercises. For beginners, it is best to consult a trainer so that he adjusts the load.
To perform the exercises, you will need clothes that will not cling to the equipment, fit well to the body, but at the same time give freedom to every movement. Training takes place using a special platform, which is a guide. There are such platforms in fitness rooms. You can purchase a step aerobics set to repeat the exercises at home.
Top Reasons to Start Step-Interval Training
There are many reasons to start training with the Step interval program:
- Fast weight loss – Training helps to dry the body without building excess muscle mass. Cardio allows you to burn a lot of calories and lose weight in a matter of time. If you want to get the maximum effect for your body, choose Step interval.
- Healing the body – Training will help restore the normal rhythm of the heart, make the lungs work in full, which will affect the work of other organs. After all, all cells will be saturated with useful substances, oxygen in sufficient quantities.
- Prevention of diseases of the joints and bones – If you lead a sedentary lifestyle and this is connected with daily work, sports activities will help you put your body in order – strengthen joints, bones, prevent their premature destruction. It is much easier to regularly perform simple exercises than to treat chronic diseases later.
- Increase tone – Sport gives a boost of energy, vivacity, improves mental abilities, improves mood.
- Improving the quality of life – You will stop short of breath during a short run or climbing stairs. You can make your dream come true and go on a mountain hike, do any sport. After all, Step interval develops not only strength, but also endurance.
Step intervals are most suitable for those who want to burn as many calories as possible and lose weight in a short time. Training will be an ideal way to correct the figure for people whose lower body is massive and heavy.
Basic Step-Interval Workout Exercises
- Basic step – Stand on the step platform with one foot and change legs one by one. Do the exercise for four counts
- Step with shin overlap – Place your right foot on the corner of the platform. At the same time, swing your left back so that the heel touches the buttocks. Do the same with the second leg, do the exercise at the same pace.
- V steps – Take alternate steps with each foot to opposite corners of the platform.
- Step with knee lift – Place your right foot on the corner of the platform, while bending your left foot and pull it to the press. Do the same with the other leg.
- touching the floor – Stand in the middle of the platform and stretch to the floor with each leg in turn.
- Step with leg lift – Stand on the corner of the step with one foot, straighten the other and lift forward. Perform the exercise alternately with different legs.
- Pulling the leg back – Stand on the corner of the step with one foot. Take the other one back. At the same time, make sure that she does not bend at the knee. Raise your arms and legs in sync. Change your leg and do the same.
This is an ideal way to: relieve stress after a hard day at work and cheer yourself up; bring muscles into tone and feel a charge of vivacity; remove subcutaneous fat; increase the blood supply to the body; get rid of the habit of overeating.
Recommendations for Step-Interval training
Workouts are suitable for almost everyone. Nevertheless, there are several contraindications that you need to know about in order not to harm your body:
- suffered a heart attack;
- serious heart disease;
- diseases of the musculoskeletal system;
- too much weight;
- pregnancy;
- hypertension;
- phlebeurysm.