The best way to keep the human body in perfect shape is to exercise. Putting yourself in order and losing weight is possible not only with the help of complex and exhausting exercises. Today, step aerobics for weight loss is becoming increasingly popular . What are its main advantages, and how does it work? We’ll try to figure it out.
Advantages of step aerobics
So, let's start with the undeniable merits of such activities. Step aerobics for weight loss is characterized by the following features:
- high efficiency;
- level of physical activity is available for beginners and sufficient for professionals;
- simplicity of exercises - you can master the course yourself without a special mentor;
- no expensive simulators are required;
- exercises adapted to home conditions;
- safety and prevention of various diseases, including problems associated with pressure, circulatory system, blood vessels;
- general well-being and mood improvement;
- formation of correct posture;
- metabolic acceleration (the effect of weight loss continues after the workout is completed);
- muscle strengthening and weight loss.
In one hour of training at a moderate pace, you can lose about 500 calories, which is equivalent to lunch or a whole batch of sweets.
Limitations and Tips
Step aerobics for weight loss has a number of limitations that should be borne in mind. Before you begin the active phase of exercises, you should visit the local GP and get permission for classes. Contraindications, as a rule, include:
- phlebeurysm;
- diseases related to the knees;
- heart diseases;
- excessively overweight.
In order for classes to bring only positive and beneficial, it is recommended to follow certain precautions. Training should be conducted no more than 3 times a week. In addition, during classes it is necessary to control well-being, not to limit oneself in drinking water and not to try to adapt to someone else's rhythm. Remember that too fast weight loss can be fraught with various difficulties, in 7 days you should lose no more than one kilogram.
What you need for training
Millions of women give preference to this particular program due to the fact that step aerobics at home is as effective as classes in the gym. We define the basic concepts that are required in the training process.
The meaning of the system lies directly in its name. In English, the word "step" is translated as "step". It is the steps that underlie effective exercises involving every muscle group in the body. For training, you will need a special platform. You can buy it at any sports store. Between each other, the platforms can vary in height. Usually it ranges from 15 to 30 centimeters. It is best to purchase a universal option that can be adjusted in height.
In addition, it is advisable to purchase a comfortable sports uniform and sneakers, reassigned to engage in active sports. Their main property should be rigid fixation of the heel. Shoes must be selected very carefully, otherwise the risk of injury increases. You can draw up a training program with the help of a trainer or purchase a disc with special lessons.
Additional items
Step aerobics for losing weight at home will be much more effective if you can purchase such simple sports items as:
- Wide rubber band.
- A ball of small diameter (such that you can hold it with one hand).
- Dumbbells (Weight from 0.5 to 2 kg.).
The intensity of the exercises is determined by the height of the step that you take when stepping on the platform, and sports equipment allows you to increase the load.
Step workout
Step aerobics for weight loss includes several stages. First of all, a general warm-up should be done. To do this, the following simple exercise is suitable: put your feet shoulder width apart, completely relax, keep your hands freely along the body, and your back straight. Begin to take steps to the sides and back and forth, then engage your hands, performing swings. The duration of the warm-up ranges from 5 to 7 minutes. During this time, all muscle groups have time to stretch, and the body - to prepare for the main load.
Core exercises
Then comes the main stage. In a nutshell, its meaning is to perform rhythmic movements, ascents to the platform and descents from it. It is customary to distinguish 2 varieties of the step program: basic and dance level. In addition, there is the so-called "direction with the burden." It has its own qualifications with the introduction of Arabic numbers.
So, we will analyze in more detail what constitutes step aerobics. The exercises that are part of it will help you get your body in shape. After warming up, start taking steps to the platform. This should be done alternately, at a moderate pace for 5 minutes.
After such manipulations, you can begin to perform special exercises. You need to do them in a certain sequence, from simple to more complex:
- Climb to the platform with your right foot, swing max with your left, then change your legs.
- Climb to the platform with your left foot, tighten the muscles of your buttocks and take your right foot back, change position.
- At a fast pace, step on foot at the edge of the platform.
- Classic push ups from the platform.
- Set the platform to the last level, put on it a leg bent at the knee, support should be done on the second leg, standing on the toe. Make 15-20 stops.
From the history of fitness
Fitness, step aerobics are very much alike. It is no coincidence that the famous instructor J. Miller became the founder of the last sports direction. The program was developed by her at the time of the injury, but the woman was so impressed that after some time the rhythmic training resulted in a new sports course.
There are also a few secrets to help make your workouts more effective:
- Refrain from a hearty lunch before class.
- Drink in small sips during exercise.
- At the slightest ailment, stop immediately.
- Do not immediately strive to take considerable height, build your own training program smoothly.
Step aerobics is the future
Every day, step aerobics for weight loss is becoming more and more popular. Reviews about this type of sports training are always found only in a positive way. Exercises are conveniently performed both in a group and individually. You can attend the club, or you can practice at home with your favorite music. Easy, understandable, but very effective exercises will not only help you find a new figure and say goodbye to extra pounds, but also provide a positive charge for a long time.