Very often, for beginning athletes, choosing the optimal direction of physical activity becomes a real problem. Moreover, the modern world creates all the conditions for this. Various fitness rooms and sports complexes offer a wide range of training programs, including step aerobics. This trend has been popular among the fair sex for a long time. These classes include highly effective exercises with elements of dance and strength training, and therefore have a complex effect, helping to create an ideal athletic body. How to practice using such a system, and what results step aerobics promises for beginners, read in more detail below.

For those who have seriously decided to take up step aerobics, it will be useful to know that this sport is suitable for almost everyone who wants to start an active lifestyle. Moreover, step aerobics is considered a universal system that can be practiced in any conditions if you have a step platform.

Speaking about what step aerobics is, it is worth noting the originality of this direction. The fact is that this is a special training program that combines classic aerobic and strength exercises. There are also elements of dances of various styles. But, unlike, step aerobics classes are conducted on special platforms (step platform).

This type of physical activity, like any other sport, is very beneficial for the human body. During training:

• the fibers of the entire muscle atlas of the body are strengthened;
• rises ;
• the functioning of the nervous, respiratory, and cardiovascular systems improves;
• blood pressure is normalized;
• the vestibular apparatus is trained;
• shapes are corrected and body weight is reduced;
• The production of endorphins increases, which improves your mood.

Thus, by doing step aerobics, you can not only quickly lose weight, but at the same time improve your body’s health, as well as recharge with positive energy. At the same time, you don’t have to worry about pumped-up muscles, because they help restore their tone, but not pump them up, like bodybuilders.

On top of that, such classes can be conducted with a minimum amount of props. The main attribute required for training is a step platform. In addition, you may need dumbbells, a ball and a wide elastic band.

Basic rules of training

Before studying step aerobics lessons, videos of which are in our article, you should master the basic rules of the direction. Firstly, choose comfortable shoes and clothes for classes (they should not restrict movement and should not be too loose). During training you need to drink water.

If you decide to do step aerobics, you should not overdo it and devote time to exercise every day. For such classes, a schedule every other day is sufficient. By training at this pace, you can lose weight without much stress and be charged with positive energy and vigor.

Step aerobics promises quite attractive results for those who want to lose weight. If you exercise regularly 3 times a week and eat right, you can lose one kilogram every 7 days. However, you should make sure that the weight does not come off faster. In addition to this, you can create an individual training program and... Examples of suitable sets of exercises with different levels of difficulty can be found below.

For those who decide to attend group classes, it is worth knowing that the training will be effective if the group does not consist of more than 20 athletes. If for any reason you do not feel comfortable in a group, you can always change it, order an individual lesson or create an individual program for studying at home.

When doing aerobics on a step platform, do not forget to monitor your own sensations. If an exercise causes discomfort or pain, you should skip it. It is especially important to monitor your feelings for those who have health problems.

Examples of workouts

Step aerobics can consist of different exercises that teach basic directional movements step by step. For example, a video with an entry-level lesson will help beginners master the simplest movements that can be performed with a step platform.

By following all the recommendations of a step aerobics trainer, you will be able to notice a gradual decrease in body weight and an improvement in your figure. Training of this kind at first will allow you to tone your muscles and within a few weeks you will notice positive trends in changes. In addition, regular practice will help prepare the body for a more intense training regimen.

You can also learn basic steps and simple aerobic exercises on a step platform at home using the following video. On it, trainers clearly explain what and how to do during classes.

For those who are interested in losing weight at home using this approach, the program of special exercises in the video below is suitable. This complex is aimed specifically at stimulating the burning of subcutaneous fat, which will ensure uniform weight loss.

Contraindications

When starting to practice step aerobics, it is important to clarify whether there are any contraindications for practicing this sport. Contraindications for such training are:

• diseases of the cardiovascular system;
• chronic liver and kidney diseases;
• varicose veins on the legs;
• back diseases (especially the lumbar spine);
• pain in the joints of the lower extremities.

Since the main load during exercise falls on the heart, people who are at risk should be careful when performing exercises on the step platform. It also wouldn’t hurt to practice carefully for those who have a tendency to have problems with the functioning of the musculoskeletal system. In this case, it is better to prefer arthrosis, hernias, etc. In any case, before signing up for training or starting to do step aerobics at home, it is advisable to consult your doctor for advice.

Any physical activity related to fitness or aerobics is always a plus for your health. No one will argue with this. But there is a category of people for whom even simple exercises to music are still contraindicated. Therefore, when choosing one or another physical activity, you need to correctly assess your health.

For example, the simplest physical exercises involve rhythmic dancing in one place, called step aerobics. What it is? This is a type of classical aerobics, all exercises of which are carried out on a special pedestal made in the form of a platform. The height of this device varies in the range of 15-30 cm. The higher the pedestal, the higher the load on the body. Therefore, advice for those who are just starting to do step aerobics is to choose a platform with a low height. In fact, all movements are based on the fact that it is necessary to climb onto a pedestal and descend from it. These exercises are accompanied by dance elements; you can complicate them using dumbbells, a ball, an elastic band and other sports equipment.

But many novice athletes are concerned about the question: are aerobics 100% beneficial or does this complex also have disadvantages? Such rhythmic movements to music affect all muscles, especially the lower body (legs, pelvis, hips). During the exercises, all vital systems of the body work under load, so chronic diseases can become an obstacle to doing step aerobics.

So, what are the benefits of aerobics (fitness)?

Positive sides

1. During the exercises, the athlete receives loads on the cardiovascular system. If exercises are carried out regularly, the heart muscle increases in volume, the release of blood per beat of the organ itself increases, the capillaries become denser, which has a beneficial effect on the entire system, the pulse becomes even, especially at rest. And, as a result, a decrease in blood pressure to normal.
2. There is an increased supply of oxygen to tissues, and nutrients are supplied well. The latter action affects the tissues between the joints, which are quickly restored. The level of hemoglobin and red blood cells increases, which means the blood volume increases.
3. If you use the simplest exercises without heavy loads, then step aerobics is recommended for those who have suffered knee joint injuries. Joint fluid is released more actively during frequent flexion and extension of the knee. But it’s important not to overdo it here.
4. Metabolism accelerates. I would especially like to note the release in large quantities of the hormone calciotonin, which is responsible for the absorption of calcium.
5. Like any physical activity, step aerobics exercises reduce the layer of subcutaneous fat, keep muscles toned, and increase resistance to muscle fatigue.
6. Blood circulation in the lungs improves, their volume increases.

These are several criteria that fall into the “benefits of step aerobics” category.

Negative sides

1. Step aerobics will definitely cause harm if you overtrain. Remember - any excessive stress will depress the body as a whole and its parts separately. As a result, insomnia, loss of strength, reluctance to do something, loss of appetite, etc. Therefore, professionals recommend that if you feel tired, it is better to take a break. You can shorten your classes or make them not daily.
2. Aerobics is still a sport, so injuries cannot be avoided even here. Bruises, dislocations, sprains and bruises are the result of your carelessness. Professionals advise placing your foot on the entire plane, neither on the toe nor on the heel. It is imperative that it sits tightly on the platform; for example, a sock should not be allowed to hang down. Pay close attention to the trainer's movements. If you feel tired, slow down and take a step.
3. Many beginners experience pain in the joints of their legs. The main reason is incorrectly selected shoes. The ideal option is sneakers with thick soles. Remember, the impacts on the platform during the exercises are very energetic, so it will not be difficult to damage your leg. If you exercise in sneakers or ballet shoes, then already in the first lesson you will feel pain in your joints. And if you continue exercising in these shoes, the pain will gradually migrate to your knees and spine.

As you can see, step aerobics has not only benefits, but also harm. Therefore, follow our recommendations that will help you avoid trouble.

Step aerobics is a special fitness complex that includes more than 200 elements; as a rule, dance movements of the legs are used. All classes are conducted using a step platform. Knowing what step aerobics means for weight loss, you can conduct classes yourself at home.

The benefits of step aerobics

Today, step aerobics is one of the most popular fitness trends, which helps you easily adjust your figure and improve your own health.

The basic element of this type of fitness is an energetic step, because it is considered the best load that helps train the heart. During training, the functioning of the respiratory system improves and blood circulation is normalized. Thanks to regular exercises, the body's endurance increases, the muscular skeleton is perfectly strengthened, and existing fat deposits are burned effectively and quickly.

The main advantages of such training are:

• pressure normalizes;
• Nervous tension is eliminated;
• the heart begins to work better;
• prevention of diseases such as arthritis and osteoporosis, since the development of these ailments occurs as a result of lack of movement;
• stress is much easier to bear;
• classes can be easily done independently at home;
• in a relatively short period of time the figure is corrected;
• Aerobic exercise helps tighten the stomach, buttocks, and thighs.

Classes are useful for:

• varicose veins;
• hypertension;
• diseases of the kidneys, liver, leg joints;
• angina pectoris, arrhythmias, problems with the heart.

Training rules

Knowing what step aerobics gives you for your health, in order to lose excess weight, you need to follow a few simple rules:

• Before the start of class, about half an hour, you need to drink a glass of plain water;
• when climbing onto the platform, only your legs should be used, but not your back;
• It is strictly forbidden to make sudden movements, as this can lead to serious injury;
• You need to place your foot completely on the platform and not stand on your tiptoes;
• It is important that your back remains as straight as possible throughout the entire workout;
• You cannot perform one movement for more than a minute.

If you use step aerobics for weight loss at home, you need to remember that in order to lose a lot of weight in a short period of time, you need to adjust your diet. The ideal option would be to reduce the number of calories consumed per day by 1/10.

In order for the result to be noticeable and fat deposits to begin to melt, you need to do step aerobics at least 3 hours a week, otherwise there will be practically no effect from the training.

Even if you feel tired, you need to constantly move during training. Professional instructors recommend using a special heart monitor for each session, as it makes it possible to independently monitor the intensity of each exercise.

Step aerobics for weight loss will help you get an ideal figure in a short time. However, it is worth considering the fact that such activities contribute to the development of a strong appetite and there is a risk of overeating. To avoid this, it is recommended to include as many nutritious, but low-calorie foods as possible in your daily diet.

To do step aerobics at home, you don’t need any special physical training, since even a beginner can handle the workout, which is why this type of fitness is so popular. But it’s not enough just to know how step aerobics is beneficial for your health and figure, since you need to learn how to correctly perform all the basic steps and use a special platform.

Video lesson

It is not necessary to buy a platform, as you can use a simple plastic bench instead. Detailed video tutorials will help you learn the basic steps and practice on your own at home:

Basic exercises

If you have never done step aerobics before, you need to start at the basic level so that your muscles become stronger. The first workout may seem very difficult, but this is not a problem - each time the classes will be easier. It won't take too much time to learn basic movements.

The pace of the lesson must be adjusted independently, taking into account your own physical fitness. It is important that the beginning and end of each workout take place with a short warm-up, as the muscles should warm up well. Gradually, the load must be increased, and the height of the step platform must also be adjusted. Over time, it will be possible to use weights, which will increase the effectiveness of exercise.

Exercise No. 1

Simple step. This exercise is performed at the beginning of each lesson, because it helps to warm up the leg muscles well, since they will bear the main load.

You need to stand straight, straighten your back, slightly lift your chin up, bend your arms at the elbows. Now we need to start stepping in one place. The duration of the exercise is several minutes.

Exercise No. 2

A special elastic band is put on the legs to pull them together. This helps make the first exercise more difficult. It takes more effort to complete the step. It is important to take into account the fact that the lower the elastic band goes, the higher the load. The exercise is performed for at least 3 minutes. You can do side steps.

Exercise No. 3

You need to stand straight in front of the bench, with your hands on your waist. Take 2 steps towards the bench, and the next one onto it. Now you need to jump to the floor and repeat the exercise again.

Step aerobics not only helps you lose weight, but also perfectly develops coordination, strengthens muscles and normalizes the functioning of various systems in the body. Classes will begin to be beneficial if you do at least 3 workouts per week.

As a rule, step aerobics classes are extremely beneficial, but in some cases they can harm your body.

If you've been practicing for long enough, you've probably repeatedly thought about what effect these workouts have on your body. Today I will talk about the benefits that step training brings to our body and in what cases step aerobics can be harmful. The benefits and harms of step aerobics (either the first or the second) appear depending on how competently you approach your training.

Step aerobics is a type of health fitness that was invented in America in the eighties of the last century. The basic principle that forms the basis of step aerobics is the principle of going up and down steps.

This movement mechanics has a positive effect on the leg joints, in particular the knees, improving their mobility and strengthening the surrounding muscles. To the boring walking up the steps, classical aerobics exercises were added, performed to rhythmic music.

This is how step aerobics appeared - one of the most interesting areas of group fitness training. Step aerobics combines the beneficial properties of classical aerobics and exercises that have a beneficial effect on the joints of the lower extremities. What are the benefits of step aerobics? I will talk about this below.

The benefits of step aerobics

So, the benefits of step aerobics (the possible harm of step aerobics will be discussed later) are as follows:

1. Step aerobics, like any aerobic or cardio workout, has a beneficial effect on the condition of the cardiovascular system. With regular exercise, a person increases the volume of the heart muscle and maximum cardiac output (this is the amount of blood pumped by the heart in one beat), increases the density of capillaries, normalizes the pulse at rest, decreases the pulse during exercise, and reduces the risk of heart disease and heart attacks. Blood pressure also returns to normal.
2. The supply of tissues with oxygen and nutrients improves, the level of hemoglobin and red blood cells increases, and the volume of circulating blood generally increases. It is due to the fact that when doing step aerobics, nutrients are actively supplied to the tissue surrounding the joints, the joints recover faster. Low-intensity step aerobics is indicated for the restoration of knee joints after injuries. Due to a large number of flexions and extensions, joint fluid, the so-called “lubricant,” is actively released, and the joints become more mobile.
3. The body's metabolism accelerates and the production of the hormone calciotonin increases (this hormone is responsible for the absorption of calcium).
4. Also, when doing step aerobics, muscle tone increases, resistance to muscle fatigue increases, and the amount of subcutaneous fat decreases.
5. The respiratory system also does not remain indifferent. The vital capacity of the lungs increases, and the pulmonary blood supply improves.

As you can see, step aerobics has a huge number of advantages. But, in some situations, step aerobics classes are harmful, no matter how sad it is. Let's look at these situations and try not to fall into them.

The harm of step aerobics

I hope that the benefits and harms of step aerobics covered in the article helped you understand the impact of these fitness workouts on your body. Take care of your well-being, strengthen and train your body. And then your health will become stronger day by day, and training will bring only positive emotions!