Step aerobics has been the most popular cardio workout for decades to help women lose weight and gain a beautiful figure.
Tap appeared as dance gymnastics more than ten years ago, in the USA. It is performed to the music using the platform. The whole lesson, one way or another, needs to rise to the platform and descend from it, of course, to the rhythm of the dance. The height of the platform varies, depending on the physical fitness of the trainee.

What is step

Gina Miller, the US champion in bodybuilding, is considered the ancestor of tap dance. It was she who developed the leg warm-up system after she suffered a knee injury. Doctors recommended simple stepping exercises and lifts for her, which she performed on the porch of her house. Gina Miller complicated them and developed a whole system of classes that is still taught in fitness centers under the name “step aerobics”.

A contraindication for stepping can be:
– high blood pressure;

– varicose veins;

– cardiovascular diseases;

– diseases of the spine;

– pregnancy;

– Painful joints of the legs.

On the contrary, they serve as an indication for tap dance;
– arthritis, osteoporosis;

– as a rehabilitation therapy after injuries of the patella;

– overweight;

– sedentary lifestyle.

How to organize training
First, full-fledged training should take place at least two to three times a week.

Secondly, drink a glass of water an hour and a half before class.

Thirdly, choose comfortable shoes with thin soles. Also choose loose clothing, made of breathable fabrics that do not constrain the body.

Fourthly, for those who have just started training, the height of the platform should be 15 centimeters. Gradually, it will increase, as the muscles strengthen and the loads increase.

What types of step aerobics exist

For those who come to the classes for the first time, as a rule, an introductory training is held. Its average duration is fifty minutes. In this workout, the beginner will learn the basic steps, their names.
dance step
He also uses the steps learned in the introductory workout. However, in addition to them, dance moves are added to the course of the lesson, from Latino, hip-hop, belly dance and other dances. Lots of dances and moves this type of step is the most diverse of all.

Why is tap better than dancing? You will not stop, as during dancing, that is, the load on the muscles will not stop, and fat burning will be much more intense. After all, it is known that for weight loss an hour of continuous movement is much better than one and a half to two hours of less intense exercise.

In addition, step aerobics at home is easy and simple. That is, you can exercise not only at the specified hours in the gym, but also at any time convenient for you.

Kibo aerobics
A workout that combines kickboxing moves and choreography structure. It is distinguished by strong punches and kicks, which you, as it were, inflict on an imaginary opponent. This makes the exercises dynamic, emotional and allows not only to load the muscles, but also to get an emotional release. Over 500 calories are burned in one kibo-step session.

Practicing this type of step will increase endurance, improve coordination, develop flexibility and help you cope with a stressful situation. Loads all muscle groups.

interval step
With such a workout, you take turns doing either aerobic or power loads. This allows not only to quickly lose weight, but also to train the respiratory and cardiovascular systems.

Step pluses
Step aerobics, in any of its types, gives the following advantages:

– develops strength, flexibility, coordination and endurance;

– the shape of the legs is corrected, all muscle groups are strengthened, especially the buttocks, thighs;

– strengthens the nervous, cardiovascular, and respiratory systems;

– relieves excess weight;

– is a good prevention of arthrosis, arthritis, osteoporosis.

If you practice tapping all the time, the result will not be long in coming. Also, one of its advantages is that you can work out at home if for some reason you didn’t have time to go to the gym, or you just want to arrange an extraordinary lesson. By the way, we recommend not to give up the gym – teamwork stimulates and increases the intensity of training. In addition, the instructor will always be able to control your classes and give the necessary advice.