To start doing step aerobics at home is not as difficult as it seems. On the contrary, this is a great option for those who do not have the opportunity to do somewhere else or do not have time for this. Step aerobics at home is not a very simple task, but it can be done.
What it is
Step aerobics was very popular in the 80s and 90s, when many were involved in video tapes. Now, of course, few people use this method of training, but watching videos at home can help significantly. In fitness centers, group trainings are often conducted on a regular basis, which anyone can join at any level of training.
Step aerobics refers to aerobic cardio workouts that are used to improve the respiratory and cardiovascular systems, lose excess weight and grind body contours. It is for those who want to get a healthy and beautiful body, develop stamina and burn excess fat.
Classes are held on special platforms. This helps to develop joints properly. Orthopedists recommend training in this way to prevent arthritis and osteoporosis.
The training consists of choreographic elements and steps on a hill at a fast pace. Music for step aerobics helps to maintain pace; it should be rhythmic and energetic.
The benefits of classes
It is worth telling about what permanent training will lead to. Breathing will improve, after regular exercises it will become more even, shortness of breath will disappear. A trained heart will work harmoniously, the pulse will not increase sharply from climbing stairs. Saturation of blood with oxygen will give a general recovery for the body, increase the effectiveness of strength training, give the skin a healthy and pleasant color, it will become more elastic.
Step aerobics is ideal for those who spend the whole day on a chair in the office. Exercise affects and tones the muscles of the hips and buttocks, tightens the silhouette and helps to cope with cellulite in an integrated approach.
Endurance and coordination of movements develops, the metabolism accelerates. During the lesson, up to 500 kcal is lost, which is one of the most effective ways to lose weight by creating a calorie deficit.
Can I do at home
The technique of such exercises allows you to engage not only in the gym, but also at home. For beginners, step aerobics is a great choice at home. To do this, you can take advantage of a variety of video tutorials on this sport.
The most important thing that a person who has decided to study at home should be - is a strong motivation, a strong desire to succeed and perseverance to go to the goal. Many do not manage to study at home due to the fact that there are many other, equally important matters. You need to determine for yourself the need for classes, set the right priorities.
Classes in the hall can be effective in that having spent money on a subscription, the buyer becomes sorry for the already invested funds, and he comes there every scheduled lesson. For home training, you need to strictly set aside time for classes and try not to leave it, to observe internal organization.
What fixtures may be needed
For step aerobics, you only need a stand. It’s better to allocate funds for this, since a small home stool can do a disservice and turn out to be very traumatic. Specially made step platforms have a non-slip coating, they will not roll from under your feet at a crucial moment.
Do not rely on the strength of home appliances. Since the training takes place in a rhythmic and intense form, a home-made platform can easily break out. This will result in hazardous injuries.
It is recommended to purchase step platforms in sports stores. The price for them is from 2 thousand rubles, sometimes special rubber bands with handles are included in the kit to perform some exercises.
Concomitant diet
It is difficult to achieve a healthy body and inner radiance while eating poor-quality food, processed foods, fatty foods and sweets. To achieve a good result, you need to reconsider your lifestyle, try to include healthy foods and gradually give up junk food and alcohol.
During step aerobics, about 500 kcal is lost, but if in the evening you jam a workout with junk food and cakes, the effect may be exactly the opposite. It is generally better to refuse alcohol and cigarettes. During aerobic exercise, there is a loss of water from the body, and the intake of alcohol enhances dehydration, as well as increases the load on the heart muscle.
Training Effectiveness
Of course, many are worried about the question of when it will be possible to see the first results from classes. The first changes, subject to regular training, can be noticed after a couple of months. Intense and dynamic exercises help you quickly lose weight.
For those who begin to engage in step aerobics for the treatment and prevention of joints, you need to choose a slower and lighter program, after the recommendation of the attending physician. The trainer must be informed about the disease in order to avoid unnecessary and traumatic stress on the joints.
Women note that after six months of classes they return to their former shape, the muscles come in tone, the silhouette becomes thinner, the excess weight goes away. In addition, there is lightness in the whole body, it becomes easier to climb stairs without an elevator, take long walks, climb mountains by walking routes, and do strength training without shortness of breath.
Beginner Exercises
For beginners, there are several simple combinations that allow you to train coordination and balance, so that later you can easily switch to more complex ligaments.
The main rules for doing exercises:
- The back should be straight.
- They stand on the platform completely, resting on the whole foot.
- The stomach is pulled in.
- Knees slightly bent.
- Buttocks need to be strained.
- The shoulders should be straight.
- Do not lower your head down, chin straight, look forward.
When these simple recommendations are followed, classroom efficiency increases and the risk of injury decreases.
Step aerobics lessons for beginners:
- Base step. It is performed by simply rearranging the legs from the floor to the platform, alternately, forward and backward. It is done in four counts.
- Step up It is necessary to step on the opposite corner of the platform with a small turn, one leg. The other leg follows the first and touches her heel slightly. Follow the steps in sequence.
- Curl The step is performed on the platform with one foot, while the second is simultaneously swung back. The heel with a swing touches the buttocks.
- Vi-step. Standing in the center in front of the platform, take two steps with both feet, at its different ends. Take a starting position. The movement of the legs should draw the English letter "V".
These simple exercises must first be performed at a slow pace, gradually getting used to the sequence of steps. Then, gradually, it will be more familiar to perform them at a faster and more dynamic pace. Then it will be possible to move on to more complex exercises.
Tips from professionals
When engaging in a particular sport, it is important to observe the correct exercise technique, otherwise it is difficult to get a quick and beautiful result. To do this, turn to the coach, ask him or her to put in the equipment, pay attention to the correctness of the actions performed. Often, poor execution is trivial. For example, many people forget to keep their backs straight or start looking at the floor.
An experienced trainer will be able to see and suggest shortcomings, increase the effectiveness of the expected result. Independent exercises with improperly performed exercises can bring about calorie loss, but they will not be able to strengthen the muscle corset or carve out a refined figure.
Warm up and hitch
Another recommendation from professional trainers is to conduct at least twenty minutes of warm-up before class. This will warm the muscles and benefit. Many in vain neglect the warm-up before starting the workout, and in fact this increases the risk of injuries, muscle strain, you can accidentally stretch or tear the ligaments.
After class, when all the muscles of the body are toned and warmed up, it is good to take half an hour for stretching. In fitness centers, after strength and aerobic training, group stretching exercises are often conducted. This will not bring more fatigue, but will help to relax and stretch the muscles, remove excess tone. A person will learn how to better control his body. Stretching makes walking easier and the muscles become more resilient, which means that training will be more comfortable.