Step aerobics is one of the most popular forms of fitness among
sports hall visitors. There are many reasons for this: simplicity,
availability, quick effect from workouts. And most importantly – to engage
степ-аэробикой очень fun.
Step aerobics appeared thanks to the American
fitness instructor Jean Miller. Once Gina developed
knee after injury, exercising right on the steps of your house, and,
in order to diversify the ups and downs, she added dance to them
Such workouts have given a good health and weight loss.
effect, and immediately after recovery, Gina began to develop
own training program. So a new kind of fitness appeared,
called step aerobics, from the English “step” – step.
What is she cooler usual
The main difference from conventional aerobics is that
held on a special platform – steppe, which is regulated
in height and width depending on your level of sports
There are platforms that can even be used as
training bench – they can be set at an angle to
conduct other types of training.
There are several types and levels of study on the steppes:
basic step aerobics is ideal for beginners, dance for
those who have already mastered the basic steps and learned how to master their own
by the body.
There is also training on steppes with the burdening – like Hot iron.
The load level is determined by numbers – 1,2,3, the first level for
beginners, the second – for the “advanced”, and the third – for those who already
engaged for a long time.
Step aerobics for weight loss
Like any other physical activity, step aerobics has
good effect – trains the heart muscle, strengthens the muscles of the body,
improves blood circulation and, of course, burns calories. Training on
Degree – energy-intensive, for an hour of classes you can spend 400-600
kcal, that is, say goodbye to a whole dinner or a good piece
Besides the fact that step aerobics helps burn fat, it also
increases the metabolic rate, which allows our body
spend calories about a day after the end of the workout. With
with regularity you can get very good results in
the hard work of losing weight. Slimming is enough to do
3-4 times a week for an hour, rhythmically moving to the music.
Spepe exercises train all the muscles of the legs, as well as
muscle stabilizers that are responsible for the correct posture and
slim stomach. The load level can be adjusted by changing the height
platforms – from 15 to 45 cm, and additionally using the burden in
as a dumbbell or bodybuilder. Weight training even more
help reduce body fat and appetizing
Since the main burden falls on the lower body,
the lack of load on the “top” can be compensated by exercises with
dumbbells, bodybuilders, etc.
- Buy good sneakers for tap dance. Shoes should fix
foot and be comfortable. Czechs do not fit! For step aerobics are needed
- Be careful with food before training, light snack in
in the form of fruit or dairy products – the most it, but the full
lunch must be at least two hours before class. Drink in
class time is possible, but a little bit, 2-3 sips every 15-20
- Some doctors believe that step aerobics is contraindicated in
knee problems, but the training itself was
Invented to restore the knee joint. Knee injury can
get, but only if you do not comply with the technique of execution
- Care should be taken to step aerobics for those who have
extra pounds a lot, that is, the weight exceeds the normal more,
than 15 kg, and even people with heart disease, after
the transferred operations and within half a year after the delivery.
- Follow the state of health during the session. Head is spinning
or difficulty breathing? Stop, give a signal to the instructor,
sit down or lie down, take a breath. Remember that training should
improve health, not worsen it.
- Beginners should first learn the basic steps and exercises,
and then raise the height of the platform and pick up the dumbbells. WITH
burdening be careful – awkward movement can lead to
In general, step aerobics is an excellent “medicine” against physical inactivity,
extra pounds and bad mood.
And now we begin!