Step aerobics is a low-impact cardio workout based on simple choreographic movements on a special hill (step platform). Step aerobics is a very popular class in group classes due to the effective and at the same time gentle load on the joints.
Step aerobics is equally suitable for both beginners and advanced. At the same time, you can do step aerobics not only in the fitness room, but also at home. To do this, just purchase a step platform and choose a suitable video training for yourself. Let's figure out the benefits of step aerobics and how to do it correctly.
Step aerobics: what is it?
If you want to get a healthy and beautiful body, then be sure to do cardio training on a regular basis. This is a great way to get a good figure, train your heart muscle and develop endurance. There are many different types of aerobic workouts that will help you keep your heart rate up and burn calories over the course of an hour of exercise, but one of the most popular cardio options has become step aerobics.
Step aerobics was created in the 1980s by trainer Jean Miller during a period of growing popularity in aerobics and fitness. While recovering from a knee injury, Jean, on the advice of an orthopedic doctor, worked on her joints by stepping on a small box. Successful rehabilitation gave her the idea to create training using elevated walking. This is how a new sports direction appeared - step aerobics, which very quickly became popular all over the world.
Research has shown that step aerobics can help prevent osteoporosis and arthritis. This is also a great way to train your cardiovascular system and burn up to 500 kcal in 1 hour of exercise. Step aerobics has a comprehensive effect on the body, and the shape of the legs, buttocks and abdomen is especially well corrected. Exercises on a step platform help eliminate particularly difficult problem areas, which are located on the outer, back and inner thighs.
What is the essence of step aerobics?
So, step aerobics usually consists of a set of basic steps connected into combinations. The level of difficulty of steps and links depends on the specific lesson. The workouts are accompanied by rhythmic music and take place at a fast pace. For classes, special plastic platforms with a non-slip surface are used. Step platforms have adjustable heights, so you can increase or decrease the difficulty of your workout.
Typically, step aerobics classes begin with a warm-up and basic steps. Gradually, the basic steps become more complex and combined into links. If you have chosen a lesson for beginners, then the combinations will be simple - no more than 2-3 steps in combination. Intermediate and advanced classes include not only more intense movements, but also higher tempos and more complex versions of the exercises. Therefore, at first it may not be easy for you to repeat the movements in sync with the trainer.
A step aerobics workout usually lasts 45-60 minutes. The lesson is continuous and of increasing difficulty; as a means of rest and recovery, you will periodically return to walking on the spot. If you have not had physical activity for a long time, then it is better to start with regular walking without step to avoid poor health or even heart problems. Some trainers sometimes include exercises for the arms and abdomen at the end of the class to balance the load, since step aerobics mainly loads the muscles of the legs and buttocks.
Step aerobics experienced its peak in global popularity in the late 90s. New trends in group fitness (HIIT, crossfit, TRX) have slightly displaced step aerobics classes. However, even now step classes remain in demand among many lovers of cardio training. Walking on a platform is a more gentle load than impact jumping programs, so in terms of safety they will give odds to many other types of aerobic exercise.
Types of step aerobics
If a group lesson is called “step aerobics”, then this assumes a classic lesson for approximately an average level of training. It is assumed that you can make the activity easier or more difficult by changing the platform level. However, it is always better to take a trial lesson to get an idea of what the program is all about, as this often depends directly on the coach's vision.
If we talk about the types of step aerobics, we can highlight the following:
- Basic Step. Training for beginners, where basic steps and simple combinations are learned.
- Advanced Step. Training for advanced practitioners who have already had experience with step. As a rule, it includes complex ligaments and jumping exercises.
- Dance Step. A class for those who love dance choreography. In this program, steps are combined into dance sequences, which will help you not only lose weight, but also develop flexibility and grace.
- Step-comb o. Step aerobics, in which you will find many complex combinations of movements, are therefore suitable for coordinated people. But the intensity of this activity is higher.
- Step Interval. The workout is done at an interval pace, with explosive intervals and calm recovery intervals. Ideal for quick weight loss.
- Double Step. A workout that uses two step platforms to increase the effectiveness of the workout
- Power Step. A workout that also uses strength exercises to tone muscles.
How to choose a step platform
For step training to be beneficial, it is important to choose the right equipment. The height of the platform should be from 10 cm to 15 cm and increase to 35 cm. Width - from 80 to 120 cm. For the first step aerobics lessons (2-3 weeks), the minimum height is set. Conventionally, platforms can be divided into 2 types:
- collapsible;
- reconfigurable.
The height of the former varies due to square supports that are placed on top of each other. The advantage is that the indicator can be increased without limitation, thereby increasing the load. The second type of platforms has only three levels: 15, 20, 25 cm. Both are used in step aerobics classes in the halls. Users consider the best brands to be:
- Reebok;
- Health Club;
- KLB Sport.
The next important point is the material from which the platform is made; safety depends on it. The part where the legs are placed should be rubberized. Steps with a plastic surface are cheaper, but your feet slip on them, and this is fraught with injury. It is also better to choose platform legs (as well as removable supports) with rubber so that they do not ride on the floor.
The safest models are those with legs that are attached to the step with latches. Such a platform will not fall apart in the middle of a lesson.
Collapsible
Reconfigurable
Advantages and disadvantages of step aerobics
Step aerobics has a number of benefits that have made it one of the most popular group classes. But step exercises also have a number of disadvantages and contraindications, so they are not suitable for everyone.
Advantages and benefits of step aerobics
- Step aerobics is one of the most effective types of cardio exercise for losing weight and getting rid of excess fat. In 1 hour of exercise you can burn 300-500 kcal.
- Step aerobics classes are much safer for joints than, for example, running, plyometrics, and jumping rope. With comparable results and energy costs, you will get a relatively low impact on the leg joints.
- This is an excellent workout for the lower body, which is the most problematic for the fair sex. You will tone the muscles of your thighs and buttocks, tightening and improving their shape. Moreover, steps on the steppe help dry out the legs and reduce their size.
- Step aerobics classes are suitable for the prevention of osteoporosis and arthritis, which is especially important for those who lead a sedentary lifestyle.
- When you do step aerobics, you force your heart and lungs to work more efficiently and make them healthier. Such training reduces the likelihood of cardiovascular diseases several times.
- Regular step aerobics classes will help you maintain a healthy weight, avoiding problems associated with excess body weight: diabetes, stroke, metabolic disorders, joint pain, heart problems.
- Step aerobics will help you develop endurance, which will be useful not only during training, but also in everyday life. For example, when climbing stairs to a high floor, during long walks, or climbing uphill. Step aerobics also develops coordination, agility and a sense of balance.
- You can independently adjust the difficulty of the workout by changing the height of the step platform. The higher the platform level, the stronger the load you will receive.
- Step aerobics consists of weight-bearing exercises that are ideal for increasing bone density and maintaining bone tissue. This will not only make you more mobile, but will also help prevent bone disease in adulthood.
- You can do step aerobics not only in special classes, but also at home. There are also free video lessons for beginners, thanks to which you can learn the basics of aerobics on the steppe.
Training plan for beginner girls:
- Mon: Workout for slender thighs and firm buttocks
- VT: Interval training for body tone and weight loss
- CP: Low Impact Cardio Workout for Weight Loss
- TH: Upper body workout (arms, stomach, back)
- PT: Circuit training to get rid of problem areas
Disadvantages of step aerobics
- Stepping exercises are less impactful on your joints than running and jumping, but if you are worried about your knee joints, then this type of fitness can aggravate this problem. If the problem with the joints is acute, then it is better to pay attention to Pilates classes.
- Step aerobics is very diverse and has practically no single template. Each instructor brings his own characteristics to the teaching of lessons, so not all classes are equally effective and of high quality.
- Exercises on the step involve the muscles of the legs and buttocks, while the muscles of the upper body will not receive enough load. In addition, step aerobics must be supplemented with strength training to comprehensively improve your body.
- Step aerobics puts stress on the Achilles tendon, which is located just above the heel of the foot. If proper technique is not followed, platform steps can cause injury or rupture of the Achilles.
- Step aerobics uses combinations of steps and sequences that can take time to learn. During the first lessons, students often get confused in their steps and do not keep up with the trainer, which discourages them from doing step aerobics.
Contraindications for step aerobics:
- Diseases of the cardiovascular system
- Diseases of the joints of the legs
- Diseases of the musculoskeletal system
- High blood pressure
- Phlebeurysm
- Large excess weight
- Pregnancy and postpartum period (3 months)
- A long break from fitness activities (it is better to start with regular walking of 5-7 km per day)
If you have other medical conditions that may prevent you from exercising, it is best to further consult with your doctor.
The effectiveness of step aerobics for weight loss
Is step aerobics effective for losing weight? Before answering this question, let's remember the basic principle of losing excess weight. Your body begins to lose weight when you consume fewer calories than your body can burn. Regardless of training, if you eat less than your daily calorie intake (creating a calorie deficit), your body begins to use fat from its reserve reserves for energy.
Cardio exercise is a great way to burn calories, which is why step aerobics is effective for weight loss. In one hour-long session you can burn one full meal, which means it will bring you closer to your desired goal faster. In addition, step aerobics tones muscles, affects subcutaneous fat by increasing blood circulation, gives energy and relieves stress (which will help avoid overeating).
Of course, there are more energy-intensive workouts that will help you burn more calories in an hour of exercise than during step aerobics. But you need to understand that they will probably be more impactful and traumatic than step classes. In addition, step aerobics specifically reduces volume and dries out the lower body, rather than making it heavier.
Contraindications
Despite all the obvious benefits of this fitness practice, there are still a number of contraindications to it, among which are:
- any diseases of the cardiovascular system;
- problems with the spine;
- hypertension;
- chronic kidney and liver diseases;
- problems with leg joints.
If you have any doubts about your health, it is best to consult a doctor before starting training to avoid possible problems with your health. To quickly master the Step Basic technique, you can sign up for a specialized fitness tour, giving you the opportunity to work out with a competent and attentive trainer.
Step aerobics for beginners
If you have never done step aerobics and are just planning to start, then be sure to look at the features of the classes, basic exercises from step aerobics and recommendations for clothing and shoes for training.
Step aerobics for beginners: 10 features
1. Be sure to remember the correct body position while performing step aerobics exercises: knees slightly bent, back straight, stomach tucked in, buttocks tense, shoulders straight, gaze directed forward.
2. Steps must be taken with the entire foot on the platform so that the heel does not hang down.
3. In step aerobics there are no steps in two counts - at least four. This is due to the fact that you not only need to move along the floor, but also climb onto the platform.
4. In step aerobics, unlike classical aerobics, there are no reverse steps.
5. At first, in step aerobics classes, it will probably be difficult for you to repeat the exercises after the instructor. You may even get lost and confused in your steps. This is absolutely normal, after 3-4 lessons you will feel much more confident.
6. The higher the step platform is located, the more intense the load. Beginners should choose a height of 10-15 cm. More experienced practitioners should choose 20 cm. Gradually, the height of the projectile can be increased. It has been established that every plus 5 cm added to the height of the step platform will provide an additional 12% of the load.
7. You can make your step workout more challenging by using dumbbells or weights on your legs or arms.
8. Half an hour before your workout, drink a glass of water and be sure to take a few sips of water every 10 minutes during your workout.
9. If your gym offers step aerobics of several difficulty levels, then it is better to choose a class for beginners, even if you have good physical fitness from other workouts.
10. Remember the movements first with your “legs” and only then with your “hands”. Engage your arms only when the lower body has fully mastered the movements.
Basic exercises from step aerobics
To make it easier for you to master step aerobics, we offer you several basic step aerobics exercises in visual pictures.
1. Basic Step
Step onto the step platform with both feet alternately. Performed in four counts.
2. V-steps or V-steps
Step one step at a time with both feet on opposite corners of the step.
3. Step with shin overlapping or Curl
Step your right foot onto the corner of the step platform and swing your left foot back. The heel should touch the left buttock. Then do it on the other side.
4. Step with knee lift or Knee up
Step your right foot onto the corner of the step platform, bend your left knee and pull it towards your stomach. Then do it on the other side.
5. Step with leg lift or Kick up
Step your right foot onto the corner of the step platform and throw your left foot forward. Then do it on the other side.
6. Touching the floor
Standing in the middle of the step platform, alternately touch the floor with one foot and then the other.
7. Pull your leg back
Step your right foot onto the corner of the step platform, and take your left foot as far back as possible, without bending it at the knee. Raise your arms in sync with your legs. Then do it on the other side.
8. Leg abduction
Step your right foot onto the step platform and take your left foot to the side without bending it at the knee. Move your arms to the side synchronously with raising your legs. Then do it on the other side.
More complex step aerobics exercises
We also offer you examples of more complex exercises that trainers can add to programs for advanced practitioners:
1. Platform jumping
2. Jump over the platform
3. Jumping with legs abducted
4. Jumping in place
As you can see, in advanced classes, trainers can also include jumping exercises. If you have discomfort while jumping, then it is better not to jump, but to perform a low-impact version of the exercise (just walking).
Jenny Ford YouTube channel for the gifs .
Clothes and shoes for step aerobics
In step aerobics, it is very important to choose comfortable sports shoes. It is better to exercise in sports sneakers with non-slip shock-absorbing soles, which reduce the load on the joints. Shoes should fit tightly on the foot and support the arch of the foot, this will help protect the feet from injury. If you are predisposed to varicose veins, you can wear thick tights to class.
There are no special requirements for sportswear. The most important thing is that it is comfortable and does not restrict movement. It is better to choose high-quality breathable material. Please note that it is better not to wear long, loose-fitting pants: there is a risk of injury when stepping onto the step platform.
Popular manufacturers
There are a huge number of steps on the market for fitness products, however, you should choose those brands that have already been tested by athletes and definitely will not let you down. The most popular brands with a good reputation that produce platforms for step aerobics classes are:
- Torres. Budget models are ideal for beginners - for 1,500 rubles a person gets a safe, durable step with a height of 10–15 cm. Advanced options cost from 3,000 rubles, they are larger in size, up to 25 cm in height (three levels instead of two).
- Starfit. Not the most budget platforms - from 2100 to 4700 rubles. The maximum height of all models initially is up to 20 cm. The most expensive - Starfit SP-201 - is collapsible. By purchasing additional supports, you can increase it, complicating the set of exercises indefinitely.
- Reebok. Classics of the genre. Quality, reliability, name, but also the corresponding cost - from 9,000 to 16,000 rubles.
- AeroFit. It produces only one, but good model of a collapsible step. Rubberized, height – 10–20 cm, cost – 5500–6000 rubles.
- Also, only one model is represented by Torneo. It is made of plastic, reconfigurable, height – 12–22 cm, cost – 3000 rubles.
- Atemi. It produces 2 models of reconfigurable platforms, height – 10–15 cm and 10–20 cm (one model has 2 levels, the other – 3). Cost - on average 3000 rubles.
- Sundays Fitness is a three-level platform with a height of 15 cm. The maximum height is 27 cm, this is a big plus if aerobics is a stable hobby. Reconfigurable, the surface is rubberized, the cost is 3000–4000 rubles.
Most Reebok models are reconfigurable, with deck platforms that attach an expander to.
Ultimately, choosing a platform comes down to personal preference. The main condition is not to skimp on safety. Having abandoned classes, you can resell the step, but if you get injured with low-quality equipment, you will have to spend much more on treatment.
Starfit
Torres
Reebok
Atemi
Sundays Fitness
Torneo
Step aerobics at home
Is it possible to do step aerobics at home? Of course you can! If you don’t have the opportunity to go to group classes or your gym simply doesn’t offer step aerobics, then you can train at home.
What do you need to do step aerobics at home?
- Step platform
- Some free space
- Comfortable sports shoes
- Suitable music or ready-made video workouts
Everyone will find sports shoes and a small square of space in the room; free music and ready-made video workouts with step aerobics are freely available on YouTube. The step platform can be replaced with a suitable object 10-20 cm high (for example, a small bench). If you don't have anything to replace it, you can purchase a step platform.
The step platform is sold in sports stores. Its average cost ranges from 1,500 to 5,000 rubles. The price depends on the quality of the material, strength, coating, stability. Also, the price of a step platform depends on the number of levels: usually there are two-level and three-level ones (i.e. you can set 2 or 3 heights, respectively).
Let's look at examples of step platform models.
Step platforms up to 2500 rubles
Step platforms from 2500 to 5000 rubles
Step platforms from 5000 to 8000 rubles
Reebok Step Platforms
The optimal dimensions of the step platform: length 0.8-1.2 meters, width 35-40 cm. The height of the step is usually 10-15 cm with the possibility of increasing the height to 30-35 cm. The first 2-3 weeks of training at home is better Set the step to the minimum height to master the basic exercises and adjust the correct position of the feet. Gradually increase the height of the step and complicate the level of training.
When purchasing a step platform, pay attention to its surface. It is important that it is non-slip, preferably with a rubberized top. In step aerobics, movements are performed quickly, so with any awkward movement on a sliding surface, you can simply fall.
Tips for Newbies
Those who are just starting their journey into this wonderful world of intense exercise should first learn the basic steps of step aerobics.
There are not so many of them, so remembering them will not be difficult. But what is most important to remember is that safety comes first. The platform is not too high, but if you are relaxed and carefree about your activities, you can easily twist your ankle on it. Therefore, always confidently place your entire foot on the step and be focused. When performing some steps you will have to step on the very edge of the platform, so always be careful and careful. It will not be easy to achieve confidence the first time, so try not to overload yourself right away - start with twenty-minute classes at a low step, 10-15 centimeters will be enough. Over time, you can gradually increase the duration of training up to an hour, and the height of the platform up to 30 centimeters. Step aerobics will appeal to everyone, as it includes a set of fairly simple exercises, which, however, have an amazing effect on your muscles.
Step aerobics: video lessons for beginners and advanced
You can do step aerobics at home using ready-made videos that are available on YouTube. Jenny Ford offers a very good video channel with a wide variety of workouts . This trainer specializes in step aerobics, so on her channel you can find programs for both beginners and advanced.
There is also an excellent video channel for home fitness - t hegymbox . They also have program options for different fitness levels (see link to step aerobics playlist). Music for step aerobics can be found on the Israel RR Fitness channel.
1. Jenny Ford: Step Aerobics for Beginners (30 minutes)
2. Step aerobics for beginners (30 minutes)
3. Step aerobics for all levels (25 minutes)
4. Step aerobics: entry level in Russian (30 minutes)
5. Step aerobics: intensive training in Russian (30 minutes)
What will you need to do the exercises?
You don't need a lot of equipment for classes. A pair of dumbbells and a step platform are enough. The platforms are made of durable plastic with a rubberized surface, which helps prevent slipping during exercises. Step aerobics can be done even at home, since you don’t need a lot of space to perform the exercises.
You will also need comfortable sneakers with high soles and good cushioning. Such shoes can protect the spine from overstrain. Czech shoes, ballet flats and other shoes without fixing the feet are absolutely not suitable.
Leg and butt lift
The main movement in step aerobics is the step, but the set of exercises is varied. When climbing a step and descending from it, the emphasis is on the leg. Depending on the type of exercise, the back of the thigh, adductor muscles and buttocks are included in the work. Try not to strain your back.
The higher the step, the more difficult it is to perform the exercise. To increase the load on your legs, you can wear weights. The buttocks are well worked out with the help of squats.
They must be performed carefully, under the supervision of a trainer, so as not to injure the knee joints.
Muscle tone
Exercises on a step platform make the body fit, improve posture, develop flexibility and endurance. Physical exercises help to work out all muscle groups comprehensively, but most of the load falls on the legs. Intense aerobic exercise helps:
- strengthen the buttocks, back surface and adductor muscles of the thigh;
- work the deltoid muscles, biceps and triceps of the arms (using dumbbells or water bottles);
- strengthen your abdominal and lower back muscles.
To avoid injury, do a warm-up first. This way the body will prepare for the upcoming load, the muscles, joints and tendons will warm up, and the heart rate will increase. Then they move on to the main complex and at the end do a cool-down to restore pulse and breathing.
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