Step aerobics for weight loss and a healthy body, pros and cons, exercise videos

Step aerobics is a type of cardio training based on dance movements performed using a step platform. Regular exercise heals the body, allows you to get rid of excess weight and create a beautiful, fit figure. But they attract attention not only due to their pronounced health benefits. Step aerobics is a special atmosphere that can only be achieved through group training.

Of course, studying with like-minded people is much more fun and interesting. However, nothing prevents you from training at home. For those who cannot regularly visit the fitness room, it is enough to purchase the platform and select a suitable training program in video format.

Step dance: a little history

This type of aerobic training became known back in the 80s of the last century. Its creator is considered to be the famous American fitness trainer Jean Miller, who had to recover for a long time after a knee injury. As recommended by her physician, she exercised the injured joint by climbing (stepping) onto a low box. The rehabilitation was successful, and Jean decided to use the improvised hill in her future training programs. This is how a new direction in aerobics emerged, which subsequently became very popular among athletes of different ages and levels of physical fitness. In addition, now not only women, but also men are actively involved in this type of cardio.

What is step aerobics

Dance step is a set of alternating steps combined into various combinations - ligaments. All exercises are performed on a hill, which is created using special sports equipment - step platforms. Changing the height level allows you to adjust the load.

Training takes place in an intense rhythm accompanied by dynamic music. Classes usually begin with warm-up exercises and simple steps. Gradually the movements become more complex and grouped into combinations.

Training for beginners involves performing basic elements in 2-3 steps. Classes for experienced athletes consist of more complex combinations performed at a fast pace. Don’t worry if you can’t immediately repeat the required movements with the fitness trainer, maintaining the given rhythm. Over time, the body will get used to it, coordination will improve and you will definitely achieve the desired result. The main thing is to train regularly.

The duration of one step aerobics workout is from 45 minutes to an hour. The exercises will be performed without breaks with increasing intensity. To rest and recover a little while moving on to the next element, athletes briefly return to walking in place.

The final stage of training is often supplemented with various exercises to develop the muscles of the arms and abdominals. Since the main set of movements is aimed at working mainly the legs and buttocks. The specified load is also increased with the help of special equipment - dumbbells or other weights.

It is a mistake to think that dance aerobics is extremely simple. If you have not loaded your body with training (even the simplest ones) for a long period, it is better to start with the basics - steps in place. Otherwise, instead of enjoying your activities, you will end up with health problems.

Nevertheless, step aerobics is rightly considered the area with the most gentle load. Therefore, it is suitable for people even with a low level of physical fitness.

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.

Varieties of step dance

Standard group trainings provide an average level of training. You can complicate or simplify the program by adjusting the step platform. The higher it is, the more difficult it is to complete the task.

Depending on the complexity and intensity, step aerobics is divided into several subtypes:

• Basic Step is the perfect solution for beginners. Within the framework of this program, it is possible to study in detail the basic steps and simple connections.
• Advanced Step - suitable for experienced athletes. Consists of complex movements and jumps.
• Dance Step - classes for lovers of dance styles. They assume not only active weight loss, but also a significant development of plasticity and grace.
• Step-combo is the choice of people with very good physical fitness and developed coordination. Includes sets of complex sequences performed at an intense pace.
• Step Interval - is an interval training mode. It involves the gradual implementation of groups of intense exercises and calmer elements for recovery.
• Double Step - two platforms. In accordance with the self-explanatory name, a couple of steps are used to increase the effectiveness of classes.
• Power Step is step aerobics, supplemented with strength exercises aimed at maintaining muscle tone.

What are the benefits of training with a step platform?

Both cardio classes and strength training using the platform pump up all the muscles of the lower body and improve coordination. “They develop the cardiovascular system, coordination and reaction speed. During one workout, you can burn from 200 to 450 kcal, depending on the intensity of the lesson,” notes Olga Savitskaya, head of group programs at the Fitness Practice - Dynamo club.
The schedule of almost any club includes step aerobics, that is, cardio training with this equipment. “Such classes are usually built on the principle of learning a dance combination from simple to complex. Usually, a lesson is divided into several levels according to the degree of difficulty: at basic step aerobics, only the basic steps and the technique of performing them are honed, and at the intermediate and advanced levels, the training becomes more and more reminiscent of learning a special dance on a platform,” explains Olga Savitskaya.

For those who don’t really like dancing, we can recommend strength exercises on the platform. These are basic movements - lunges, squats, push-ups and their variations, in which the platform acts as a kind of “complicator”. “They are aimed not so much at burning fat, but at strengthening and growing muscles, but nevertheless they help you lose weight,” says Stepan Proshin, trainer at the Fitness Studio 29 personal training studio . “In this activity there are no jumps and complex coordination movements, unlike step aerobics.”

Strength exercises for step can be done without music. “It is only important to maintain a uniform pace of the lesson; this can be done, for example, by counting,” notes Stepan Proshin. “The main thing is to perform the exercises correctly, technically and do the required number of repetitions and approaches.”

Step classes are suitable for beginners and experienced fitness practitioners. Observing safety precautions, they can be carried out not only in the gym, but also at home.

The benefits and harms of step aerobics

Like other sports disciplines, step dancing has its pros and cons. Before starting classes, you should read them carefully. After all, the main thing in striving to improve your own body is not to harm your health.

Advantages

• Step aerobics is one of the most effective types of cardio for getting rid of extra pounds. On average, in 60 minutes of training you can burn up to 300-500 calories.
• This subtype of sports aerobics is considered the most gentle in terms of stress on the joints.
• Thanks to such exercises, it is possible to significantly reduce the volume of the hips and buttocks and maintain muscle tone.
• Step aerobics training acts as an effective preventative against arthritis and osteoporosis.
• By exercising, you force your heart and respiratory organs to function better. This reduces the likelihood of cardiovascular pathologies.
• Systematic training helps to get rid of excess weight, which, in turn, helps improve metabolism and eliminate joint pain.
• Regular exercise makes your body more resilient, stronger and stronger. And such qualities are important not only on the training ground, but also in everyday life.
• You can exercise with the platform not only in a specialized fitness center, but also at home.

Flaws

It is also worth knowing in advance about some of the disadvantages of this type of sports aerobics:

• Step aerobics is a workout that primarily involves the muscles of the legs and buttocks. Classes should be supplemented with exercises for the upper body. Otherwise, it will not receive the required load.
• Despite the fact that this type of fitness is more gentle on the joints, if you have problems with your knees, doing it is not the best solution.
• Step dance is very diverse. Each fitness instructor creates his own training program. But whether it will be effective cannot be determined immediately.
• Incorrect technique for performing steps on a step platform can lead to injury and even rupture of the Achilles tendon.
• At first, many beginners get confused in the elements and do not have time to repeat the movements after the trainer. As a result, the desire to train simply disappears.

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

1. 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.
2. 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.
3. 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.
4. Step aerobics classes are suitable for the prevention of osteoporosis and arthritis, which is especially important for those who lead a sedentary lifestyle.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

Step aerobics: contraindications

Don't forget that you can't ignore them under any circumstances. Otherwise, training will not only not allow you to achieve the desired results, but will also seriously harm your health. So, step dance classes are contraindicated if:

• diseases of the heart and blood vessels;
• joint pathologies;
• diseases of the musculoskeletal system;
• increased arterial and intracranial pressure;
• varicose veins;
• excess body weight (we are talking about serious obesity);
• pregnancy;
• after a long break from physical activity.

Before starting exercise, consult your doctor. Only he can warn you about the presence of existing contraindications for you personally.

Exercises for Beginners

Below we present a few basic exercises that even beginners can do.

Basic step

It consists of alternately lifting onto the platform, first one leg, then the other. Return to the floor is carried out from the same limb with which the movement began.

V-step

Standing on the floor, step with your left foot to the left edge of the step, with your right foot to the right. Return to the starting position with your feet together.

Curl

Step onto the opposite edge of the platform with your left foot, and swing back with your right foot. Do the same on the other side.

Knee up

Step with your right foot to the opposite corner of the step, bend your left leg at the knee and pull it towards your stomach. Do it one by one.

Kick up

Step onto the step platform with your left foot and swing forward with your right. Repeat with emphasis on the other leg.

Touching the floor

Stand in the middle of the platform. Touch the floor with your feet one at a time.

Over the top

Stand sideways on the step. Place your left foot on the floor on the same side, and do the same with your right foot. Return to the starting position.

Exercises for advanced

Having understood the basics of step aerobics, steps and the principle of working on the platform, you should move on to performing more complex movements.

Jumping on a step

While in the top position, alternately jump from one leg to the other. Return to the starting position.

Jumping over a hill

Stand sideways to the platform. Step with the foot closest to him (for example, the right) onto a hill, and in a jump, move your foot to the opposite side of the step. The left foot should first be in place of the right one, and then next to it on the other side of the platform.

Jumping with legs abducted

It is performed almost the same as the previous exercise. You just don’t need to move completely to the other side of the projectile. It is necessary to jump and alternately stretch your legs in one direction and the other.

Jumping in place

Stand in front of the step. Take an elevated step, jumping, and switch legs. Raise your arms up synchronously with each foot returning to its original position.

Platform and equipment for classes

Knowing everything about step aerobics, it is easy to understand that when choosing suitable shoes and clothing for training, you should be guided by criteria such as comfort and safety. Thus, sneakers with soles that absorb well and do not slip will not only make exercise more comfortable, but will also reduce the load on the joints. Don't forget that they shouldn't hang around your feet. Otherwise, the risk of injury increases many times over.

There are no special requirements for clothing. The main thing is that it should be comfortable and not restrict movement. The only thing is to pay attention to the details of the cut of the sports trousers. Pants that are too loose can cause injury (if you step on the edge of the trouser leg while walking up a step).

When choosing a platform for training, focus not on the cost, but on the quality of the product. Expensive doesn't mean good. The surface of the projectile should not be slippery. It is better to give preference to shells with a rubberized top.

The length of the step platform can vary from 0.8 to 1.2 meters. The width is 35-40 cm. The height should be 10-15 cm with the possibility of increasing to 30-35 cm. At the initial stage, it will be enough to set the step to a minimum in order to master the implementation of the basic elements. Over time, the height will have to be increased, which is necessary for more complex combinations.

How to choose a step platform?

Since the fashion for fitness and a healthy lifestyle is only gaining momentum every year, the choice of sports equipment in stores is truly enormous. How to choose a step platform for training at home and what to look for when buying? There are several criteria that are important to keep in mind when purchasing a step platform. Let's look at them in more detail.

Length and width of the step platform

For comfortable training, we recommend focusing on the following parameters of the step platform:

• Length : from 80 cm (so that you can place your feet shoulder width apart)
• Width : 35-41 cm (length of your foot + a few centimeters)

In the inexpensive price segment there are step platforms that are shorter in length. For example, the StarFit SP102 model, its dimensions are 72 x 36.5:

With such a length of surface, it will be uncomfortable to exercise, you will not feel freedom of movement and even risk falling. Therefore, it is better not to purchase platforms with a short length.

Choose the width based on the size of your feet. For example, the length of the foot in size 38 is 25 cm. Plus add a few centimeters that fall on the sneakers, and a little reserve space in front and behind for comfortable activities. Accordingly, the width of the step platform should be at least 35 cm.

Height and number of levels

The height of the step platform is 10-25 cm, it has several levels. Each level adds 5 cm. Usually there are two-level and three-level step platforms. According to studies, each level provides an additional 12% of the load. Example of a two-level and three-level step platform (models StarFit SP102 and StarFit SP201):

For beginners, a height of 10 cm is enough for training - the minimum level of the step platform. Advanced people can practice at a level of 20-25 cm.

Strength and shock absorption qualities

Typically, the characteristics of a step platform indicate the maximum weight that the surface can support (100-130 kg). Moreover, it is worth considering not only your own weight, but also the weight of dumbbells and barbells if you plan to exercise with them. Check the projectile for strength: the surface should not spring or sag when jumping. High-quality, durable step platforms weigh at least 8 kg.

As a rule, more expensive platforms have plastic that has better shock-absorbing characteristics, thanks to which the impact of the feet on the surface is absorbed. The health of your joints and spine depends on this, so you should not neglect this parameter.

Surface

For the safety of your activities, pay attention to whether there is a rubber coating on the surface of the step. On budget projectiles, manufacturers can limit themselves to a ribbed surface, but it is better to give preference to rubber-coated platforms. The supports of the step platform must also be stable and not slip.

Support design

There are 2 types of step platforms: collapsible and reconfigurable. As a rule, collapsible platforms have a length of 20 cm, and platforms with legs rise up to 25 cm. For example, compare the StarFit SP-201 and Reebok RSP-16150 models:

In the first case, you can additionally purchase supports if you need to increase the height of the projectile. However, it is safer to use reconfigurable supports, since the removable parts may simply fly apart when jumping. This is how the reconfigurable platform works:

We do not recommend constructing step platforms at home. Firstly, manufacturers of sports goods make them from special plastic, which absorbs the impact load at the moment the foot comes into contact with the surface of the platform. This helps keep your joints and spine healthy. Secondly, the step platform must be stable and have a rubberized surface, and this is also difficult to do at home.

Also try not to purchase a used step platform. There is a risk that there will be kinks and cracks on the surface that you will not notice behind the rubberized coating.

Reebok Step Platforms

Reebok step platforms are more expensive, but they are also of the best quality. If you have the financial opportunity, it is better to purchase a Reebok step platform. Firstly, Reebok platforms are comfortable and safe to work with. Secondly, their service life is quite long.