What is step aerobics?

Author unknown.
2013-10-01

Step aerobics is a special set of exercises aimed at burning excess weight. Typically, one class lasts for 50-60 minutes. According to statistical data, during this time a person can burn approximately 250-400 calories. If you do not perform the exercises intensively and do not exhibit some level of activity, then the caloric expenditure may be much lower.

Step aerobics includes dance movements (sometimes with props) that are performed on a special item called a stepper. The height of the stepper can be adjusted to a person's height, but it's not just about height. The height of the stepper primarily affects the intensity of the workout.

Some fitness instructors use another form of aerobics called double step. This type of movement is based on using two steppers simultaneously, which engages a greater number of muscle groups.

Step aerobics consists of about 200 complex exercises with the platform. Typically, all these exercises are performed along with rhythmic, upbeat music. The music must have a fast tempo as it sets the rhythm for the activities.

What do you need to bring to a step aerobics class?

Naturally, you will need to wear comfortable sports clothing and shoes that do not restrict your movements. It is advisable to drink a large amount of water (about 1-2 glasses) half an hour before the class. This is necessary to prevent dehydration during training, as the person sweats intensively during this time. It is also recommended to bring a towel and a bottle of still mineral water.

What positive effects does step aerobics provide?

- Anyone can participate in step aerobics, regardless of age, because the exercises can be beneficial to absolutely everyone. The effects of aerobics become noticeable after a month of intense training. The exercises help keep the muscles toned and reduce excess weight. Your legs will always look perfect, toned, and slim.

- In addition, step aerobics helps to develop endurance. This type of aerobics not only improves body shape but also has a health-boosting effect on the entire body. It strengthens the respiratory system, as well as the cardiovascular, muscular, and nervous systems. With regular practice, a person’s blood pressure normalizes, and the functioning of the vestibular system improves.

Many complex workouts cannot deliver excellent results concerning glutes, the back of the thighs, and the inner thigh muscles. Step aerobics can effectively engage all these muscle groups and put them in tone. It also guarantees good posture.

Step aerobics is beneficial for people who suffer from various diseases related to a lack of movement. It is particularly helpful for those suffering from arthritis and osteoporosis.

Moreover, step aerobics is very useful for professional athletes. They can use some exercises for warm-up before their main training sessions.

Contraindications

Because step aerobics involves fast, intense complex dance movements, not everyone should participate. The category of people prohibited from engaging in it includes those with the following conditions:

• Cardiovascular diseases such as arrhythmia, angina, and many others;
• Joint diseases of the legs;
• Spinal diseases, especially in the lumbar region;
• Varicose veins. Even if a person has a slight indication of this condition, step aerobics should be avoided;
• Chronic hypertension, i.e., elevated blood pressure;
• Chronic diseases of the kidneys and liver. Dance movements can impact these illnesses and lead to various deteriorations.

If you want to start practicing step aerobics, it is best to visit a doctor beforehand who can provide advice on whether or not you should engage in training. You can also consult a trainer who is aware of contraindications regarding the practice of step aerobics.