Step training, having appeared in the 80s of the last century, is still popular. And this is not surprising, because incendiary movements and rhythmic music not only give positive emotions, but also contribute to weight loss and gaining slender legs. Athletes do step aerobics to keep fit and recover from injuries. Many scientists have proven the beneficial effects of this program on the body. What is step aerobics, and what do the reviews say about it, we learn from this article.
Step training - what is it?
These are dynamic exercises using a step platform, based on the ascent to the platform and the descent from it. Such training can include, in addition to aerobic exercises, elements of Latin American dances or martial arts. There are a lot of options for exercises, which makes each lesson interesting.
The main element in training is a step to and from the platform. Thanks to various combinations and combinations, each lesson can be complicated and diversified. All exercises are done to rhythmic music. The pace and intensity of a workout depends on its rhythm.
The step platform is made of non-slip plastic. Its height can be adjusted. The higher the platform, the harder the exercises.
The main advantages of training
The benefits of step training and their advantages are manifested in the following:
- Weight loss. Due to the dynamics, quite a lot of calories are burned for 1 lesson, about 250-500 kcal per hour of work. Therefore, with regular training, you can lose weight.
- Increased Stamina. Each session is very intense, improving the work of the cardiovascular system.
- Better coordination. Many exercises require good coordination of movements.
- Strengthening and toning the muscles of the legs and buttocks. Step training helps reduce body fat in the lower body.
- Classes are especially suitable for those who lead a sedentary lifestyle. Exercise is used as an arthrosis prophylaxis.
- The complexity of the classes can be adjusted independently, increasing or decreasing the height of the platform.
- You can practice both in the fitness rooms and at home.
Minuses
Despite the huge number of advantages, such training has disadvantages:
- Step aerobics is contraindicated in people who have problems with the knee joints. Although it is believed that such training creates less stress on the knees than, for example, running.
- During such exercises, the upper body is almost not given attention. Therefore, it is recommended, in addition to step training, to also engage in power.
- Exercise requires increased coordination. At first, they need to be memorized, so beginners, having come to a trial training, get confused in the steps and no longer want to engage in step.
Basic principles of training
Each workout begins with a warm-up consisting of basic steps. Step-training for beginners consists of simple combinations in a few steps, the pace is low. But gradually the combinations will become more complicated, and the intensity will increase.
Each lesson is usually held for 45-60 minutes. If you train less, then there will be no effect. Fat deposits begin to burn only after 30 minutes of continuous training. Exceptions are classes with beginners, they are better off starting with 20-30 minutes, as their body and body are not yet ready for heavy loads.
The intensity of the workout is increasing: from light exercises to more complex ones. As a rest between exercises, the usual steps are used. There are no stops, but only a change of pace.
For uniform development of the body, it is better to include exercises on the abs and arms at the end of the step training.
What do beginners need to know?
Here are some guidelines for newbies:
- You need to be prepared for the fact that the first lesson will be difficult. A beginner can not always correctly and without errors repeat all the trainer's movements the first time. The steps are often confused, the rhythm goes astray. But after a few workouts, he will feel much more confident. You should not give up a step training if for the first time nothing happened. Worth a try again.
- The clothes should be correctly selected. It is better to wear short pants, shorts or leggings. Pants should not pose a fall hazard. Be sure to engage only in shoes, and preferably in a special step aerobics.
- You should train no more than 3-4 times a week. The first lessons should not be long, 20-30 minutes are enough. This will help the body prepare to increase stress.
- Performing any exercises, first of all, it is necessary to follow the technique. The speed of execution will come with time, but incorrectly executed elements can lead to injuries. During training, the back should be straight, the abdomen is pulled in, the buttocks are tense, the knees are slightly bent. Look must be directed forward.
- Much attention should be paid to the steps. The foot should always be completely on the platform, the heel does not hang.
- The step platform can always be adjusted for yourself, for beginners, a height of 10-15 cm is suitable. When the body gets used to such a load, you can increase the height.
- Be sure to drink water before and during training. A person loses a lot of water during intensive classes, so the fluid deficit needs to be filled. But you need to drink during training in small sips and very little. Some are advised to drink every 10-15 minutes of classes, others - according to their own feelings of thirst.
How to train?
There are several types of training:
Step for beginners. During training, uncomplicated combinations and basic steps are learned. A lot of time is devoted to setting up the technique. Each new exercise is repeated many times for better memorization.
Step for the advanced. Complex ligaments and combinations, jumps are already included here. The intensity of the workout is high, and less time is spent on repetition.
Power step. In addition to aerobic exercise, the trainer also includes strength training. Dumbbells are used to increase weight. The disadvantage of such training is a strong load on the knees.
Step with a double platform. In the classes, two platforms are used at once.
Dance step. Replacing the usual steps with various dance tricks, the step allows you to develop not only endurance, but also grace, plastic.
Interval step. The combination of interval training and step. Exercises are performed at alternating intervals: high intensity and calm pace.
Weight Loss with Step Aerobics
Girls who begin to engage, immediately ask themselves how effective step-training for weight loss. Let us examine this question in more detail.
The effectiveness of such a training depends on several factors:
- Intensity.
- Nutrition.
- Calorie deficiency.
Intensity
Any step training is notable for its intensity:
Low impact training. Classes are held in quiet mode, the usual steps are taken, the pulse rises slightly, you can talk while doing the exercises. Often a warm-up takes place at this pace. For an hour of work, you can lose about 200 kcal. Engaged in this mode, lose weight will not work.
Medium intensive workouts. The pace of classes is accelerating, talking will be more difficult. For an hour of such work, you can burn about 400 kcal.
High intensity step training. The pulse reaches a maximum, no longer speaks, the training takes place at a fast pace. In this case, about 500 kcal is lost. At this intensity, calories continue to burn after classes.
Nutrition and Calorie Deficiency
Do not forget about nutrition and calorie deficiency. Weight will start to go away only when you spend more calories than eating up.
Nutrition should be balanced, it is necessary to exclude all flour, sweet, too salty, fatty. But you can not starve, for effective training you need strength.
Optimal will be food 4-5 times a day in small portions.
Workout Reviews
What do the reviews say about step training for weight loss:
- Training is very effective, already in 2-3 lessons you can see small results.
- Exercises are interesting and active, the activity raises the mood, gives a boost of energy.
- Performing exercises is easy.
- The result is perfect legs and buttocks.
- You can do step training for weight loss at home.
- Improves coordination, heart and lung function.
- Muscles come in tone.
Among the reviews there are negative ones. This fatigue, contraindications, focus not on the whole body.
Finally
Step-workouts are well suited for those who want to lose weight and have fun usefully spending time with rhythmic music. Such classes are suitable for almost everyone with any level of training. They can complement your training program.
Exercising 3-4 times a week, you can improve the relief of your body. Many exercises are easy to perform, so they do step more often at home. No inventory is needed except a step platform. Turn on your favorite music and practice.