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Step aerobics for weight loss
To date, many training systems have been developed, and step aerobics for weight loss takes a worthy place in this row. Classes using the platform have gained popularity in 50 countries.
What is step aerobics?
The creator of this complex is the champion in bodybuilding American Gina Miller. The need for such loads arose after a knee injury - Gina used exercises to restore the function of the leg. It is quite logical that the prototype of modern platforms was an ordinary staircase - it was there that the author of the complex conducted the first trainings. Classes so captured the athlete and so impressed with the performance that she did not notice how she regained her former form.
Currently, there are at least 200 options for performing lifting and descent exercises. Unfortunately, training is not always safe, but injuries occur infrequently - 1 case per 1000 workouts is recorded. The effectiveness of training can be assessed after a month of regular training (on average, 1 size takes). An increase in the height of the platform leads to an increase in load (each 5 cm of height takes an additional 12% of energy). Each workout burns an average of 300-500 kcal. Classes in the hall under the guidance of an experienced instructor can be equated in energy intensity to running for 20 km. Step aerobics is used for weight loss and for healing - in particular, it finds application in the complex treatment of arthritis and osteoporosis. Classes relieve depression and increased nervousness. Exercises have a positive effect on the cardiovascular system, increase endurance, develop lungs, improve coordination of movements, comprehensively develop muscles.
Contraindications
Since the exercises are performed at a fast pace and create an additional load on the joints, it is contraindicated to engage in step platforms:
- under increased pressure;
- with diseases of the joints;
- with venous vein expansion;
- with serious pathologies of the cardiovascular system.
What do you need for class?
If you plan to practice at home, you will have to get a special bench with rubberized external and internal surfaces (name options: step, stepper, step platform). It is sold in sports shops and is made of plastic. To train the muscles of the shoulder girdle, you can choose small dumbbells.
Basic exercises of step aerobics
Perform exercises to rhythmic music - this will turn classes into a fascinating dance. Repeat all movements at least 10 times.
• Putting your left leg on the step platform, bend your right leg at the knee, pull up and return to the floor. Get off the platform. Repeat on the other foot.
• Put one foot on the step platform, put the other on it, and then return to the floor, performing the actions in the same sequence. Repeat on the other foot.
• If you bend one leg in your knee, place it on the platform. Raise the second foot above the floor and immediately lower back. Return to IP and repeat the exercise on the other foot.
• Put the right leg on the platform, put the left leg to it, then lower the left leg on the floor, and then the right leg.
Duration and intensity of classes
As in any training programs, during classes on the steppe, the load should gradually increase. The first (basic) classes take about 40-45 minutes. This stage is devoted to the study of the basics of step aerobics, as well as the development of the correct technique. At the next stage, the degree of load and the training scheme change. The average duration of classes is now 55 minutes. At this stage, dance combinations are learned. When the technique is mastered and coordination of movements does not cause complaints, you can start intensive training. The duration of classes remains the same, but now training will include combinations of coordination steps, turns, dance bundles. Classes on the steppe can be supplemented by training the muscles of the abdominal press. Exercises on the steppe end with stretching.
According to reviews, step aerobics for weight loss provides rapid weight loss. Training is quite tedious, but rhythmic music smooths the tension.
Source: updiet.info/
What is step aerobics?
The creator of this complex is the champion in bodybuilding American Gina Miller. The need for such loads arose after a knee injury - Gina used exercises to restore the function of the leg. It is quite logical that the prototype of modern platforms was an ordinary staircase - it was there that the author of the complex conducted the first trainings. Classes so captured the athlete and so impressed with the performance that she did not notice how she regained her former form.
Currently, there are at least 200 options for performing lifting and descent exercises. Unfortunately, training is not always safe, but injuries occur infrequently - 1 case per 1000 workouts is recorded. The effectiveness of training can be assessed after a month of regular training (on average, 1 size takes). An increase in the height of the platform leads to an increase in load (each 5 cm of height takes an additional 12% of energy). Each workout burns an average of 300-500 kcal. Classes in the hall under the guidance of an experienced instructor can be equated in energy intensity to running for 20 km. Step aerobics is used for weight loss and for healing - in particular, it finds application in the complex treatment of arthritis and osteoporosis. Classes relieve depression and increased nervousness. Exercises have a positive effect on the cardiovascular system, increase endurance, develop lungs, improve coordination of movements, comprehensively develop muscles.
Contraindications
Since the exercises are performed at a fast pace and create an additional load on the joints, it is contraindicated to engage in step platforms:
- under increased pressure;
- with diseases of the joints;
- with venous vein expansion;
- with serious pathologies of the cardiovascular system.
What do you need for class?
If you plan to practice at home, you will have to get a special bench with rubberized external and internal surfaces (name options: step, stepper, step platform). It is sold in sports shops and is made of plastic. To train the muscles of the shoulder girdle, you can choose small dumbbells.
Basic exercises of step aerobics
Perform exercises to rhythmic music - this will turn classes into a fascinating dance. Repeat all movements at least 10 times.
• Putting your left leg on the step platform, bend your right leg at the knee, pull up and return to the floor. Get off the platform. Repeat on the other foot.
• Put one foot on the step platform, put the other on it, and then return to the floor, performing the actions in the same sequence. Repeat on the other foot.
• If you bend one leg in your knee, place it on the platform. Raise the second foot above the floor and immediately lower back. Return to IP and repeat the exercise on the other foot.
• Put the right leg on the platform, put the left leg to it, then lower the left leg on the floor, and then the right leg.
Duration and intensity of classes
As in any training programs, during classes on the steppe, the load should gradually increase. The first (basic) classes take about 40-45 minutes. This stage is devoted to the study of the basics of step aerobics, as well as the development of the correct technique. At the next stage, the degree of load and the training scheme change. The average duration of classes is now 55 minutes. At this stage, dance combinations are learned. When the technique is mastered and coordination of movements does not cause complaints, you can start intensive training. The duration of classes remains the same, but now training will include combinations of coordination steps, turns, dance bundles. Classes on the steppe can be supplemented by training the muscles of the abdominal press. Exercises on the steppe end with stretching.
According to reviews, step aerobics for weight loss provides rapid weight loss. Training is quite tedious, but rhythmic music smooths the tension.
Source: updiet.info/
