History of step aerobics
At the end of the 20th century, Jean Miller developed a new technique – step aerobics, this invention helped her develop a knee after a severe injury. The American used the steps leading to the house for training, and achieved incredible results. Encouraged by the results, Jean Miller decided to turn the rehabilitation program into a new kind of fitness that captivated millions of people to keep their bodies in good shape. Over time, this program was called “step aerobics” and became widespread among adherents of a healthy and active lifestyle. Scientists around the world have come to the conclusion that step aerobics is necessary for the prevention of osteoporosis and arthritis, and this type of fitness also allows athletes to keep fit and recover from injuries.
What is step aerobics?
Step aerobics are dance movements performed on a special platform called a stepper. The platform has a mechanism with which you can adjust the height. This is necessary in order to regulate the intensity of the workout, since a beginner needs a low stepper (15 centimeters), and a professional will be happy to practice at the highest position of the platform (25-20 centimeters).
If it is not possible to purchase a stepper, and you do not want to put off classes, you can build such a bench from improvised materials. The main condition for a homemade stepper should be its 100% stability, which will allow you to avoid injury.
Over time, another system was developed – double step. This type of aerobics is based on the fact that movements occur simultaneously on 2 platforms, which allows you to work out more muscles.
Basics of step aerobics
Before you go to training, make sure that there is no dehydration of the body as a result of sweating and drink 1.5-2 glasses of pure water half an hour before the start of classes.
Starting training, warm up your body and only after that proceed with increased loads. Movements on the stepper must be carried out not at the expense of the spinal muscles, but by straining only the legs, while stepping on the platform must be done with the whole foot, otherwise you can harm yourself. Watch your movements, they should in no case be abrupt. Don’t overdo it with exercises, experts say that you can not repeat the same movements for more than 1 minute.
Step aerobics has an undeniable advantage over dance aerobics, since more calories are burned per hour of training. But there is also a significant disadvantage – the chance of getting a knee or hip injury is very high if the level of calcium in your body is below normal. This problem can be solved by taking medications that contain calcium, they can only be used as directed by a physician.
Step aerobics exercises
Step aerobics has more than 200 movements that can be performed by people with any level of training, regardless of age. Exercises help keep muscles in good shape and lose weight, taking into account your needs, the trainer will help you choose the right complex. If you do not have enough load with standard movements, you can use dumbbells of different weights. Thanks to dumbbells, you can work out not only the lower part of the body (thighs, shins, buttocks), but also the upper part (biceps, triceps, etc.). The dance moves, the constant change in the rhythm of the workout and the variety of exercises will make your workout fun, perky and equate it to a full-fledged jog at a fast pace.
4 versatile step aerobics exercises
For those who can’t wait to start training, we can offer 4 versatile exercises that can be performed to rhythmic music and combined as you wish.
Exercise #1
Take a step onto the step platform with your right foot, fix it and place your left foot on the platform. Return your right foot to the floor first, followed by your left. Repeat the exercise with the left leg.
Exercise #2
First, lift your right foot onto the platform, putting your left foot on it, first take your left foot back, and then put your right foot on the left. Repeat the exercise with the left leg.
Exercise #3
Bend your right leg at the knee and place it on the stepper, move your left leg as if you are going to transfer it to the platform, but lower it back to the floor. The same exercise must be repeated for both legs.
Exercise #4
The right leg is transferred to the platform, bend the left leg at the knee and lift it to the chest as much as possible, after which it is necessary to lower the left leg to the floor, placing the right leg against it. Repeat the exercise for left leg.
Do you pump muscles by doing step aerobics?
Many people give up step aerobics because they are worried that the shins or thighs will seem too pumped. This is an erroneous opinion, which is defended by those who are not ready for an active lifestyle. Look closely at the pretty legs of the trainer and you will understand that it is impossible to pump legs, you can give them attractive shapes and nothing more. If the goal is to build muscle, your workout should consist of harder sets of exercises and take place at a fast pace.
If distrust remains and you are afraid that your legs will take on a shape that you do not like, contact the trainer and he will create a set of exercises for you that will completely eliminate this possibility.