The benefits of step aerobics and is it possible to lose weight?

Outwardly, everything is very simple - like steps on a ladder. But there is so much grace, beauty and hard work in these easy movements. Step aerobics immediately gained unprecedented popularity among the female population. It turned out that regular exercise helps you quickly lose weight and give a clear contour to your figure, especially in the legs, buttocks and abdomen. Exercises help strengthen the cardiovascular and respiratory systems, as well as prevent the occurrence of osteoporosis and arthritis.

Very important. Steps on the steppe help reduce the volume of your legs and dry them out. As a result, we get a beautiful hip line and a thin, graceful ankle.

What is step aerobics

Step translated from English means “step”. Each set of steps seems to involve moving up a staircase, while remaining at the same level. Step aerobics is a type of cardio exercise performed at a fast pace and accompanied by rhythmic music.

The basis of all classes is basic steps, combined into sequences of varying complexity. It is noteworthy that the minimum number of steps in one exercise is four. The workout begins with a light warm-up, then the movements become more complex and the pace increases.

To perform the exercises, a step platform with a non-slip top is placed in front of each participant. Increasing the height of the platform leads to more complex movements and greater energy consumption.

Classes are collective in nature, usually a group is selected according to the level of preparedness of the participants. It should be noted that working in a team is much more interesting and emotional.

The workouts last 45-60 minutes without stopping. Exercises are performed in increasing complexity, alternating from time to time with a transition to a step or easier movements. It can be very difficult for an unprepared person at first, but over time the movements are honed and performed automatically.

Important. The main load falls on the muscles of the legs, buttocks and abdomen. What is especially noteworthy is that the work involves the muscles of the inner thigh.

Walking on a platform is a gentle exercise. Oddly enough, it is precisely these movements that help develop the knee and ankle joints. There are no impact movements or obvious jumps that can quickly lead to damage to muscle ligaments, bones, and joints.

Basic step aerobics exercises for weight loss with photos

Warming up

Before the main physical activity, you should always warm up to prepare the cardiovascular system, as well as ligaments, joints and muscles. This important element of the training process should not be ignored.
You should ensure that your body is in the correct position: your back is straight, your shoulders are back, your gaze is directed straight ahead.
Start with a simple step in place, with your feet about 10 centimeters apart. Hands in a natural walking position.
We devote 5-7 minutes .

The benefits of step aerobics

Step aerobics, like other types of cardio exercise, has a beneficial effect on the condition of the cardiovascular system. By increasing the heart rate, the blood is enriched with oxygen, the level of hemoglobin increases, and tissue nutrition improves.

What’s good about step aerobics is that it can help restore the knee joint after injury. A large number of flexion movements contributes to the formation of joint fluid, the joints themselves gradually become more mobile and elastic.

But most of all, women love step aerobics because it gives them the opportunity to shape their figure, especially the lower part. An increase in muscle tone leads to the burning of subcutaneous fat, muscles become more elastic, and the skin tightens due to increased metabolism.

Rhythmic steps to and from the platform plus simultaneous arm movements also help strengthen coordination. Well, for those who still prefer strength training to a greater extent, step machines have been invented.

Important for many. With a decrease in volume, cellulite disappears, and step aerobics leads precisely to a decrease in volume.

So, the main advantages of step aerobics:

high efficiency of training - in one session you can burn from 300 to 500 kcal (for comparison - a full lunch consisting of salad, first, second and “bun”);
safety for joints - unlike running and jumping rope and with the same weight loss results, step aerobics protects joints, exerting a gentle load;
a great opportunity to remove the volume of the lower body, which is the most problematic for most women;
prevention of cardiovascular, pulmonary diseases, osteoporosis, arthritis - by increasing metabolism;
increasing endurance, which is especially important when climbing a floor, up mountains, or during long walks;
maintaining a normal weight – helps to avoid problems associated with excess weight;
Increased bone density – Weight-bearing exercises help maintain bone tissue.

Interesting. The founder of step aerobics is Jean Miller, who developed her joints after an injury by stepping on a box on the advice of an orthopedist. This is how a new trend in fitness emerged, which immediately became popular all over the world.

How did step aerobics come about? Gina Miller's Path to the Stars

Gina Miller, who was popular in the 80s of the last century . Having seriously injured her knee, she was unable to train. To speed up recovery, after consulting with an orthopedic doctor, Gina began to gradually put weight on her injured knee, using the steps of her house and a small plastic box for this purpose.

For each approach, Gina performed several ascents and descents. Over time, their number increased, and the training began to seem monotonous and boring. Music helped correct the situation: by performing the same movements to her favorite tunes, Gina received much more pleasure from her classes. As the knee healed, she came up with new steps, expertly adjusting them to the rhythm. This is how the first dance sequences appeared, which formed the basis of modern step dance choreography.

Gina Miller (simple workout):

Step aerobics for beginners video:

Step aerobics for beginners: (video, exercises, reviews)

Is it possible to lose weight by doing step aerobics?

The main condition for losing excess weight is to spend more calories than you consume. Regular physical activity helps to expend the energy stored in fat cells. At the same time, metabolism increases, oxygen supply to tissues improves, which again contributes to rapid and stable fat burning.

Step aerobics is recognized by experts as one of the best methods for losing weight. With proper nutrition and good intensity of movement, the body begins to burn fat after about 15 minutes of exercise.

After just a few sessions, the result becomes visible - the body becomes more compact and dense. The lines of the figure become clearer, the legs and hips lose volume. The weight goes away, and therefore it becomes easier to breathe, move and live in general.

How many calories does step aerobics burn?

The number of calories burned during exercise depends on the duration of the activity and the person's weight.

Weight	15 minutes	30 minutes	45 minutes	60 minutes
50 kg	100 kcal	120 kcal	140 kcal	160 kcal
80 kg	140 kcal	160 kcal	180 kcal	200 kcal

The above calculations correspond to the average intensity of training. When training using more “advanced” methods, including dance and complicating elements, weighting, the result can reach about 300 kcal for women, about 500 for men.

Who should take step aerobics classes?

Important. Anyone who has no contraindications can do step aerobics. To avoid complications and due to high intensity training, it is recommended to consult a doctor.

Who is step aerobics recommended for:

women, young and middle-aged men leading a healthy lifestyle;
those who are overweight;
during the rehabilitation period after injuries of the knee joint - exclusively under low loads and with mandatory monitoring of the condition.

And, of course, if you wish. Training brings real pleasure, improves tone and promotes good health.

Contraindications and harms of step aerobics

As with other types of physical activity, there are certain contraindications to step aerobics. Under specific conditions, training can cause irreparable harm to the body. Step aerobics refers to cardio training, during which the body experiences truly increased stress.

The list of contraindications includes:

diseases of the cardiovascular system - arrhythmia, angina pectoris can worsen during or after exercise, even leading to a heart attack;
injuries and diseases of the joints - training during the acute period is not recommended, as the course of the disease may worsen and cause complications;
pathologies of the kidneys and liver - performing active exercises provokes the movement of stones;
varicose veins – in case of obvious “swollen” veins, step is contraindicated;
large excess weight - excessive loads will aggravate chronic diseases, in this case it is better to start with walking, gradually increasing their duration;
pregnancy and the first three months after childbirth.

Important. It is perhaps incorrect to talk about the dangers of step aerobics. It would be more correct to talk about the unreasonable approach of some individuals to their health.

How to practice correctly: avoiding mistakes

If you decide to do step aerobics, you should pay attention to some points that may complicate your life and desire to lose weight.

Everything will not work out at once. You will have to start with the simplest steps until they are fully automatic. If you decide to start by attending a group of trained people, you will make a big mistake - you will not keep up with the trainer and other participants, and as a result, you will lose interest in the classes.

A mandatory requirement is to place your foot correctly on the platform. The main load during training falls on the Achilles tendon, so injuries may occur if the technique is not followed.

Step aerobics should be done in doses. Two or three workouts per week lasting 40-60 minutes are enough. Daily exercise, due to its high energy consumption, will lead to overwork, nervous breakdown and even depression. This point is very important, especially for those who want to lose weight quickly.

Important. Listen to the coach and everything will work out for you.

Step options

At its core, it is a combination made up of individual elements - steps. They are conventionally divided into steps with and without changing the leading leg. Each of them is performed on several accounts.

The main basic elements of step aerobics:

Basic Step . Performed on 4 counts. It is a simple climb onto the platform. First with one leg, then the other, then descend with the first leg, then the second.
V-Step . Almost analogous to the first type, with the difference that the foot stands on the corner of the stepper, so the step is taken wider. Also done on 4 counts.
Over . Easy cross platform sideways. Performed in 4 counts, also gradually moving the legs. On the 4th count, the foot does not stand completely on the floor, but only touches it with the toe.
Straddle . Direct transfer through the platform to 8 accounts. For the first 2 counts the athlete stands on the apparatus, for the second 2 he goes down to the floor, and for the remaining 4 counts he returns back in the same order.
Turn Step . Similar to Basic Step with side release. Performed on 4 counts.
Knee Up . Cross step to the opposite corner of the platform while raising the knee. This is done in 4 counts, like most basic steps.
Step Kick . The same cross step, but not with raising the knee, but with a strike to the side. The element is taken from kickboxing. Also performed on 4 counts.
L-step . An element that is somewhat difficult for beginners, including a cross step with raising the knee, then transferring the weight to the leg straightened and lowered next to the stepper, and returning back in a similar way. Performed on 8 counts.

Each of the basic elements can be modified and included in any combination. Hand movements, jumping, skipping, and clapping can also be added. This variability makes step aerobics an interesting and varied workout.

Types of step aerobics

Step aerobics cannot be viewed as just a series of specific steps. Each trainer leads groups based on the level of training of those participating and their own ideas about the methodology of teaching fitness.

Conventionally, several types of aerobics can be distinguished:

Basic Step – workouts for beginners mastering basic movements and steps. It is in the first classes that you should pay great attention to the intensity of the load. If you feel that your body is tired and has begun to resist, you should stop in time.
Advanced Step - the program is intended for those who already have certain skills. Includes complex combinations and jumps. Those who have never done step aerobics are not recommended to start classes immediately with Advanced Step - without preparation, they simply will not be able to complete the exercises and will quickly lose interest in training.
Dance Step is an ideal option for those who love and know how to dance. Includes elements of choreography, develops plasticity and precision of movements. Classes are held in an intensive mode with high energy consumption, which invariably leads to weight loss. A special advantage is the emotional component.
Step-Combo - includes very complex movements, exercises are designed for good coordination and existing skills. The training is fast-paced and almost non-stop.
Step Interval is an excellent solution for those who want to lose weight quickly. The training takes place with alternating active and quiet periods in interval mode.
Double Step – to increase effectiveness, classes are conducted on two platforms. Performing the exercises requires good coordination and utmost attention.
Power Step – involves the inclusion of strength exercises in the complex. To increase efficiency, weighting agents are used.

Important. Each trainer builds classes according to his own program and uses those connections that he considers necessary. For example, to balance the load on certain muscle groups, at the end of the workout they perform exercises that involve the upper body and spine.

Variations of exercises on the step platform

A step aerobics class is a set of choreographic movements accompanied by music and designed to train the muscles of the lower and upper body, as well as the cardiovascular system.

Regular exercise will provide several benefits:

improve heart function, increase endurance;
strengthen the leg muscles, making every step easier;
Maintain a healthy weight to prevent diabetes, heart disease and joint pain.

Basic steps are the basis of step aerobics, giving scope for creating workout combinations. Before you sign up for a group class for the first time, it will be helpful to familiarize yourself with the steps. For beginners, separate first-level step aerobics classes have been created, where the sequences are as simple as possible for memorization and execution.

How to choose clothes and shoes for classes

Particular attention when choosing equipment for classes - shoes. A thick shock-absorbing sole is required to reduce the impact force on the joints and spine. The sole must be non-slip. The best option for step aerobics is sports sneakers that fit snugly on the foot and support the arch of the foot well. Sneakers and Czech shoes are absolutely not suitable for training in this case.

When choosing clothes, we pay attention to the fact that it is convenient and comfortable to work out in. It is preferable if it is made of “breathable” materials. It is not recommended to wear long, wide pants, as you can simply get tangled in them or step in your step, which can lead to injury.

Important. If you have a predisposition to varicose veins, it makes sense to wear tight tights, which will ensure uniform blood flow in the lower extremities and avoid stagnation in problem areas.

What you need to study at home

A sports set of step aerobics for weight loss at home consists of the following components:

Stepping platform

In other words, the step or elevation is selected taking into account the level of training and height. A beginner will find a platform up to 30 cm comfortable, but a more prepared person will need a step higher. The price of sports equipment is affordable, you can choose one to suit every taste and budget. There are platforms whose height is adjustable. A beginner should not buy high equipment, even if he wants to quickly lose excess weight from his hips and waist. This rather threatens rapid fatigue and short exercise.

The width of the step platform is 40-50 cm, and the length is 1-1.5 m. The surface should not be slippery, but should be well fixed to the floor from below. Safety during exercise must be observed so as not to harm yourself, so choose step pads with a rubberized or slightly embossed surface, from which the shoes will not slip. You can even replace a step platform at home with a small stool, but only a comfortable one.

Aerobic dumbbells

Exercises on the steppe can be carried out with an additional load in the form of dumbbells from 1.5 to 2 kg. This way, a person will be able to maintain his aerobic pace and make the activity more difficult.

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Sneakers with rigid soles and cushioning

Shoes should be comfortable, properly support the foot during aerobics, and not constrict. Thanks to shock absorption, the load on the joints is reduced, reducing the risk of spraining the foot.

Special clothing

A tracksuit should “breathe”, fit exactly in size, and not restrict your step and movements of your arms and legs.

How to choose a step platform or step machine

To conduct independent training at home, you will need to purchase a step platform or, if you are also interested in strength training, a step machine. The main requirement for the equipment is a non-slip surface of the platform or pedals, minimizing the risk of your foot slipping. The top should be made of rubberized material.

Step platform

Equipment can be purchased in sports stores or online resources. Step platforms are distinguished by their stability, dimensions, coating material, and strength. When choosing, special attention must be paid to ensuring that the foot fits completely on the platform. If your foot size is 39-41, then it makes sense to choose a board width of 40 cm. For those with small feet, a platform with a width of 35 cm is suitable.

Length – standard, 0.8-1.2 meters. The choice in this case depends solely on your preferences.

Another determining parameter is the number of levels, two or three. The minimum height of the step varies between 10-15 cm; with the intensity of training in the future, the height can be increased to 30-35 cm.

Important. The price category is affordable. The equipment is offered for sale at prices starting from 1,500 rubles.

Step trainer

Models vary in size and design. The determining factor in this case is the dimensions of the model and functionality. Steppers are, after all, equipment for complex use and are designed to develop not only the muscles of the legs and hips, but also the muscles of the back, arms, and chest.

Important. Exercise machines are not suitable for classic step aerobics classes.

Creating a set of exercises with a step platform for weight loss

People who have done aerobics literally fall in love with the variety of choreography, which resembles dancing or flying with jumps and turns. By adding classic aerobics steps such as mambo, pivot or chasse, instructors create signature combinations that are fun to perform and lose weight at the same time.

However, there is a variation of functional training with a step platform that combines strength training with intense cardio for quick results. Functional step is not suitable for beginners due to its intensity and variability.

Strength exercises on the step platform

For beginners, the strength training complex has a linear format - exercises are performed one after another without combinations.
The intensity increases by 12% for every 5cm increase in board height, and also depends on the musical rhythm.
Steps to music of 120 beats per minute are equivalent to running at a speed of 12 kilometers per hour, which, in combination with the power part, gives a huge effect for losing weight.
For beginners, the training rhythm can start at 80-100 beats per minute.

Squat and leg raise

Stand sideways to the board, place one foot on the step parallel to the hip line.
Feet are shoulder-width apart, body weight is on the heels.
Squat down, moving your pelvis back and keeping your back straight, trying to evenly distribute your body weight between your feet.
Rise up and swing your leg to the side, standing on a hill, loading the gluteus minimus muscle.
Do 8-10 times on each leg.

Lunges and knee raises

Stand facing the board, place your feet shoulder-width apart.
Take a step with your right foot onto the step, lift the heel of your supporting leg off the floor and squat down so that your knees and shins create a 90-degree angle.
The weight of the body is on the heel of the foot standing on an elevation. After the lunge, straighten your legs and raise your left knee to your chest, tensing your abdominal muscles.
Repeat 8-10 times, change sides.

Dynamic bar

Stand with your forearms on the platform so that your elbows are under your shoulder joints, stretch your legs and rest your toes on the floor.
Straighten your back, avoiding excessive arching in the lower back, tighten your stomach.
Straighten one arm, then the other, moving into a push-up position, lower down onto your forearms.
Repeat 10 times, trying to keep your body straight and tense.

Reverse push-ups and toe touches

Sit on the platform, rest your palms on the edge.
Step your feet forward so that your pelvis is overhanging.
Bend your elbows, lowering yourself to the floor, and rise up, straightening your arms.
At the same time, lifting your left hand from the support, raise your right bent leg and stretch your palm towards your toe (or shin). Repeat 10 times, alternating legs.
For beginners working on a step platform, combined exercises may seem complicated, so it is important to master squats, push-ups and body lifts (twisting) without equipment or complications.
To lose weight with a step platform, exercises must be quite intense, performed without interruption, and even better, alternate between cardio and strength training.

Is it possible to practice at home?

If you don’t have the opportunity to do step aerobics in a group, you can do it at home. You will need to make room for exercise and buy a platform. Please note that even the simplest exercises require a certain freedom of movement.

Ready-made videos can be found on the Internet. When choosing a program for self-study, you should remember your level of preparation. There are enough video tutorials on the Internet for both beginners and more advanced ones.

Also, do not neglect the rules for selecting shoes. Just because you are at home does not eliminate the possibility of injury. House slippers, socks and Czech shoes are not suitable for classes.

Important. For training, do not use improvised means - boards, bars, iron structures - instead of a step platform. Is it dangerous.

Everyone around me is doing better than me

Never compare yourself to others. You don’t know, maybe they’ve all been going to step aerobics for ten years, and you came for the third time. Compare your results only with what you had before. And then you will receive only positive emotions, and the training will charge you with energy and give you a good mood!

Always remember that you are doing it for fun, first and foremost.