Step training for beginners: reviews

Step training, which appeared in the 80s of the last century, is still popular today. And this is not surprising, because fiery movements and rhythmic music not only give positive emotions, but also contribute to losing weight and gaining slender legs. Athletes do step aerobics to stay fit and recover from injuries. Many scientists have proven the beneficial effects of this program on the body. What is step aerobics and what reviews say about it, we will learn from this article.

Step training - what is it?

These are dynamic exercises using a step platform, based on climbing up and down from the platform. In addition to aerobic exercises, such training can include elements of Latin American dances or martial arts. There are a lot of exercise options, which makes each session interesting.

The main element in training is the step on and off the platform. Thanks to various combinations and links, you can complicate and diversify each lesson. All exercises are done to rhythmic music. The pace and intensity of the workout depends on its rhythm.

The step platform is made of non-slip plastic. Its height can be adjusted. The higher the platform, the harder it is to perform the exercises.

Platform for step aerobics

What do you need to do step aerobics? For training at the simplest level, it is enough to purchase a special stand and take care of comfortable sportswear and sneakers. If you have been practicing for a long time and want to diversify the exercises and increase the load, then you may also find it useful:

dumbbells;
rubber loops;
weights;
small or large gymnastic balls;
cane or other sports equipment.

If you have a slippery floor or there is very strong audibility between apartments in your house, you can also buy foam or a gymnastics mat.

How to choose

The basis of step aerobics is steps that simulate climbing stairs, and therefore a “step” is required for exercise. It is more often called a platform or board. It comes in various types:

Regular monolithic. This is also the simplest type of equipment, one-piece construction and with a constant height.
Adjustable. On a bench of this type, you can install 3-4 height options: for this there are special sections and supports. Typically, such equipment is needed for advanced training, since it is easy for experienced athletes to work at low heights, but high lifting puts a greater load on the muscles.
With multi-level adjustment. Such a board can replace a bench for strength training, since it is adjustable not only in height, but also in the angle of inclination. In addition, some models can be converted into a seat with a raised backrest.
Balancing. Models of this plan are equipped with an inflatable cushion on top, which creates shock absorption, but requires additional effort to maintain balance. It is more difficult to practice on such a board than on a regular model with a hard surface, but the calorie consumption here also increases.

For regular step aerobics classes, a simple monolithic bench is quite sufficient. But the problems with choice do not end there, since the boards differ in many ways.

Dimensions

For each person, depending on his height, build and foot size, his own equipment parameters will be convenient. But there are general principles that will help you make a choice.

So, the length of the board should be at least 80 centimeters, but choose it so that it is comfortable for you to stand with your feet shoulder-width apart and you do not feel the danger of falling.

Select the width based on the size of your foot: it should be 6-8 centimeters wider.

As for the height, the standard 10 centimeters is quite enough for beginners. If you have been practicing for a long time, then models with a height of 15 or 20 centimeters may suit you.

Strength

An ordinary bench weighs about 10 kg and can support a person’s weight up to 90 kilograms. If you weigh more or less, check with the seller what weight the product is designed for. Typically, 15-kilogram boards are designed for people weighing up to 120 kilos, and heavier models - up to 150.

But it’s better to check their strength yourself. The surface should not spring or bend under you, even when you jump.

Coverage type

Today there are 2 main types of coatings: ribbed hard plastic and rubberized anti-slip material. The former does not provide enough cushioning to protect your joints from damage, although it is more common - pay attention to this.

It is important that the rubberized coating is not only on the top of the “step”, but also on the legs. Otherwise, the board may start to slide on the floor, which will ruin your workout and create a risk of injury.

Design of support mechanisms

Here it is important to pay attention to the materials from which the board itself and its supports are made. Usually it is a metal frame and dense, heavy plastic on top.

Also check where the product's center of gravity is. Its optimal distribution among the supports is as low as possible. Otherwise, there is a danger that if you step on the edge, you will overturn the bench and fall. And this is already fraught with injuries.

If you purchase a bench model with height or inclination adjusters, then do not forget to pay attention to the design of the supports. They can be changeable or removable. The first option is preferable, since such boards are less likely to break, and you definitely won’t lose their parts.

Price

The cost of the platform depends entirely on its parameters. So, the cheapest models cost about 500 rubles. However, their quality leaves much to be desired and they are not suitable for constant intense training.

A good quality bench with an adjustable lift costs about 3 thousand rubles. For this price you can find a model of suitable sizes for you, with different types of support mechanisms. Well, branded platforms, with the functionality of real simulators, today cost from 4 thousand rubles and more. However, such a model can serve you for many years and replace an entire gym at home.

Key benefits of training

The benefits of step training and their advantages are manifested in the following:

Weight loss. Due to the dynamics, quite a lot of calories are burned in 1 lesson, approximately 250-500 kcal per hour of work. Therefore, with regular exercise you can lose excess weight.
Increased endurance. Each session is very intense, improving the functioning of the cardiovascular system.
Improved coordination. Many exercises require good coordination of movements.
Strengthening and increasing the tone of the muscles of the legs and buttocks. Step training helps reduce fat deposits in the lower body.
The classes are especially suitable for those who lead a sedentary lifestyle. Exercises are used to prevent arthrosis.
The difficulty of the classes can be adjusted independently by increasing or decreasing the height of the platform.
You can exercise both in fitness rooms and at home.

Benefits and harms

Aerobics classes have a number of positive aspects, but there are also contraindications. Let's figure out what the benefits of exercise are and whether exercise can cause harm.

Advantages of aerobics:

Aerobic exercise trains the cardiovascular system, strengthening it.
Aerobics is a health-improving form of fitness and has a general strengthening effect.
Saturates organs and tissues with oxygen, increases lung volume, strengthens the respiratory system.
Increases overall endurance.
Improves joint mobility, promotes the formation of a muscle corset and correct posture.
Forms a harmonious figure.
It has a calming effect on the nervous system and increases stress resistance.

Separately, it should be noted the important role of aerobics for weight loss. Training speeds up metabolism, normalizes the functioning of the intestines and digestive system, and eliminates waste and toxins. Thanks to this, weight is reduced, complexion, skin and hair condition improves, and immunity is strengthened. If the goal of training is weight loss, you need to exercise 4-5 times a week, 40-60 minutes. The minimum training regimen is 2-3 times a week. The best option is classes in the gym. But you can also train at home. Whatever type of aerobics you choose, adhere to the correct structure of the lesson: warm-up, aerobic part, cool-down. Watch video tutorials on the Internet, start with a simple level. There are several publicly available and simple exercises for training, including which it will not be difficult to achieve and maintain results:

walking – 20 minutes a day starts the process of fat burning and strengthening the body;
running – strengthens the leg muscles, allows you to quickly burn fat deposits in the thighs and buttocks, running at low speed also forms the relief of the arm muscles;
jump rope – jumping rope engages the muscles of the abdomen, arms, legs, buttocks, strengthening these areas and burning fat;
dancing - elements of dance movements strengthen and develop all muscle groups, reduce weight, shaping the figure.

There are not many contraindications for exercise. Before starting classes, you need to consult a doctor if you have recently had surgery, hypertension, diseases of the musculoskeletal system, or varicose veins.

In order for the result to become noticeable in a short time, you need to do aerobics along with following a diet, and attend workouts at least every other day. Lesson duration is at least an hour. In order for the effect to last for a long time, you cannot interrupt classes; 2-3 workouts per week are enough to maintain shape.

Minuses

Despite the huge number of advantages, such training also has disadvantages:

Step aerobics is contraindicated for people who have problems with their knee joints. Although it is believed that such training creates less stress on the knees than, for example, running.
During such activities, the upper body receives little attention. Therefore, in addition to step training, it is recommended to also do strength training.
The exercises require increased coordination. At first, they need to be memorized, so beginners, when they come to a trial training session, get confused about the steps and no longer want to practice step.

Step platform - the main training tool

A step platform is a special simulator for doing step aerobics. It is a board on a stand. The original idea was to imitate a stair step. People began to pay attention to the fact that going up and down the stairs had a surprisingly beneficial effect on human health, helping to lose weight and strengthen muscles.

Step platform - the main tool of step aerobics

Basic principles of training

Each workout begins with a warm-up consisting of basic steps. Step training for beginners consists of simple combinations of several steps, the pace is low. But gradually the combinations will become more complicated and the intensity will increase.

Each lesson usually lasts 45-60 minutes. If you train less, there will be no effect. Fat deposits begin to burn only after 30 minutes of continuous training. The exception is classes with beginners; it is better for them to start with 20-30 minutes, since their body and body are not yet ready for increased stress.

The intensity of the workout increases: from easy exercises to more complex ones. Regular steps are used as rest between exercises. There are no stops, just a change of pace.

For uniform development of the body, it is better to include exercises for the abs and arms at the end of the step workout.

Proper preparation

Their effectiveness will depend on how well you conduct your classes and how you prepare for them.

So, before starting step aerobics at home or in the fitness room, you should choose breathable, comfortable clothes that will not hinder your movement.

As for shoes, it is better to give preference to high-quality sneakers with a small platform.

During training, you should drink water; on average, the volume of liquid consumed per hour should be 0.5 liters.

As for the regularity of this type of activity, it is enough to perform the exercises 3 times a week.

You should not overdo it with sports, as you can not only tire your body, but also simply lose interest in step.

Don’t forget about switching to a healthy diet. Balanced food will help you feel light, cheerful, improve your body health, and, of course, cope with those hated extra pounds.

When conducting training with an instructor, it is better to choose groups in which the number of participants does not exceed 20 people. This will help you better remember the step aerobics exercises shown by the trainer, if you have questions, ask for help from a professional, and feel more comfortable and free.

And finally, when performing movements on the step platform, be sure to listen to your body, watch the sensations; if you experience any discomfort, unpleasant tingling, or pain, it is better to postpone this set of exercises for a while and choose a different pace of training.

What do beginners need to know?

Here are some recommendations for beginners:

You need to be prepared for the first lesson to be difficult. A beginner cannot always repeat all the trainer’s movements correctly and without errors the first time. The steps are often confused and the rhythm is lost. But after a few training sessions he will feel much more confident. You shouldn’t give up step training if it doesn’t work out the first time. It's worth trying again.
Clothes must be properly selected. It is better to wear shorts, shorts or leggings. Pants should not pose a risk of falling. You should definitely exercise only in shoes, and preferably in special ones for step aerobics.
You should train no more than 3-4 times a week. The first lessons should not be long, 20-30 minutes is enough. This will help the body prepare for increased stress.
When performing any exercise, first of all you need to monitor your technique. The speed of execution will come with time, but incorrectly performed elements can lead to injuries. During training, the back should be straight, the stomach should be pulled in, the buttocks should be tense, and the knees should be slightly bent. You should try to direct your gaze forward.
Much attention should be paid to the steps. The foot should always be completely on the platform, the heel should not hang down.
The step platform can always be adjusted for yourself; for beginners, a height of 10-15 cm is suitable. When the body gets used to such a load, you can increase the height.
Be sure to drink water before and during exercise. A person loses a lot of water during intense exercise, so the fluid deficit must be replenished. But during training you need to drink in small sips and very little. Some advise drinking every 10-15 minutes of exercise, others - according to their own feelings of thirst.

Additional equipment for step aerobics classes

Interesting! Your fitness trainer may not limit yourself to working on a step platform, but offer you work with other sports equipment (barbell, dumbbells, rubber bands).

Step aerobics can be performed with body bars.

Step aerobics with body bars

Another popular sports equipment for step aerobics is dumbbells.

Step aerobics with dumbbells

How to train?

There are several types of training:

Step for beginners. During training, simple combinations and basic steps are learned. A lot of time is spent setting up the equipment. Each new exercise is repeated many times for better memorization.

Step for advanced. Complex combinations and jumps are already included here. The intensity of the workout is high, and less time is spent on repetition.

Power step. In addition to aerobic exercises, the trainer also includes strength exercises. Dumbbells are used to increase weight. The disadvantage of such training is the heavy load on the knees.

Step with double platform. Two platforms are used in classes.

Dance step. By replacing conventional steps with various dance sequences, step allows you to develop not only endurance, but also grace and plasticity.

Interval step. A combination of interval training and step. Exercises are performed in alternating intervals: high intensity and calm pace.

Step aerobics is the best way to lose weight at home

Step aerobics for beginners sometimes becomes a real test of strength: it forces you to gather strength and mobilize all hidden reserves in order to adequately hold out until the end of the lesson.

Step aerobics forces you to gather strength and mobilize all hidden reserves in order to adequately hold out until the end of the lesson.

They help well those who do not have the opportunity to visit a gym, but who are sincerely interested in step aerobics, video lessons that demonstrate the technique of performing various exercises. By studying remotely, you can get good results if you don’t give yourself any concessions.

You can do step aerobics without leaving home

Regular and conscientious step aerobics training will definitely help you find a beautiful figure!\

I would like to note that step aerobics develops memory, attention and the ability to concentrate. The fact is that combinations of steps are not always easy to remember and repeat, especially since during training they can change and be added all the time. You have to turn on your attention and memory 100%.

Intensity

Any step workout differs in its intensity:

Low impact training. Classes are held in a calm mode, normal steps are taken, the pulse rises slightly, you can talk while doing the exercises. Often the warm-up takes place at this pace. In an hour of work you can lose about 200 kcal. If you exercise in this mode, you will not be able to lose weight.

Moderate intensity workouts. The pace of classes is accelerating, it will become more difficult to talk. In an hour of such work you can burn about 400 kcal.

High intensity step workout. The pulse reaches its maximum possible, it is no longer possible to speak, the training takes place at a fast pace. In this case, about 500 kcal are lost. At this intensity, calories continue to be burned after exercise.

Types of aerobics

Many people associate aerobics with brightly dressed and slender girls performing various exercises to energetic music. This truly captures the essence of the fitness movement. Different types of aerobics are suitable for people of all ages and fitness levels, making aerobics popular.

Aerobics as a separate area of fitness became popular thanks to actress Jane Fonda, who first brought it to the audience in 1982, immediately winning the hearts of millions. Gymnastic exercises are performed to the accompaniment of fast music, developing strength, flexibility, endurance. There are different types of aerobics:
Classical aerobics are exercises used in choreography, as well as elements of running and jumping. Exercises have a positive effect on overall physical fitness and strengthen the body.
Step aerobics involves the use of a step platform. With its help, they perform jumps, hops, and steps that simulate the descent and ascent of stairs. Exercises improve the mobility of joints, primarily the knees, and strengthen muscles. Doing exercises while listening to fun music makes your workout energetic and dynamic.

Water aerobics is suitable for overweight people and pregnant women. Water aerobics classes come in different levels of difficulty. Training takes place in groups, under the supervision of a trainer, and additional equipment is often used. Water aerobics strengthens the body, allows you to lose weight, strengthens different muscle groups and calms the nervous system.
Dance aerobics is found in almost every type of dance: classical, Latin, oriental, hip-hop. It is based on dance movements of the appropriate style combined with traditional aerobic exercises.
Strength aerobics is complemented by the use of special equipment for weights. The workouts are aimed at accelerating fat burning and muscle growth.
Sports aerobics is suitable for people who play sports and have good physical fitness. The training includes exercises from acrobatics, gymnastics, and dance.

Reviews about the training

What reviews say about step training for weight loss:

The training is very effective; small results are already visible in the 2-3rd session.
The exercises are interesting and active, the activity lifts your spirits and gives you a boost of energy.
The exercises are easy to do.
The result is perfect legs and buttocks.
You can do step training for weight loss at home.
Coordination, heart and lung function improves.
The muscles become toned.

There are also negative reviews. This is fatigue, contraindications, and does not target the whole body.

The meaning of the lesson

During the step aerobics program, a combination of traditional aerobic movements, strength training and choreographic elements of different directions occurs.

This type of activity has a beneficial effect on the human body:

strengthening all muscle fibers;
increasing overall physical endurance;
training the cardiovascular system;
normalizing blood pressure;
improving the functioning of the vestibular apparatus;
burning extra calories;
improving the functioning of the respiratory system;
increasing the amount of endorphins responsible for smiles and good mood.

Thus, step aerobics is effective not only for losing weight, but also for the overall health of the body, improving well-being, and gaining a great charge of strength and energy.

Engaging in this type of activity will help to cope with the most problematic areas of the female body: “ears”, inner thighs, buttocks.

Step and children

The physical development of preschool children is of great concern to parents. Step aerobics is just as beneficial for children as it is for adults. Moreover, you don’t have to force the kids to do the suggested exercises; the kids are very interested in this direction, and they are very happy to repeat the interesting movements behind the trainer.

That is why the idea of introducing step aerobics in kindergartens has become widespread. Children, in a playful way, improve their health, improve coordination of movements, and train their memory.

This direction helps children improve their physical development, carry out morning exercises, while at the same time receiving a lot of positive emotions.

For exercises with children, simple elements should be selected; it is better to avoid complex sequences with jumping over a platform, or a fast pace of classes. It will be enough to perform a basic set of exercises.

If you doubt whether this sport is right for you, be sure to read and listen to numerous reviews about step aerobics, which are positive in 99% of cases.

Classes will help tone your body, tighten your figure, develop joints, strengthen your heart muscle, improve your breathing, cope with overexertion, and get a huge boost of vigor and strength.

In addition, such training develops memory well, since remembering a five-minute combination of various strength and choreographic elements is not so easy!