Get Fit and Trim with Step Aerobics 101
Get Fit and Trim with Step Aerobics 101
Step aerobics has been a timeless cardio exercise for
decades. This form of workout involves repeatedly stepping on an elevated
platform.
Step aerobics, whether done at the gym or at home, is an
efficient way to stay in shape. It can burn calories, tone muscles and enhance
flexibility.
Burns Calories
Step aerobics is a high-intensity form of exercise that
utilizes an elevated platform, known as a step. According to the American
Council on Exercise, step aerobics is an efficient way to burn calories and
improve overall cardiovascular fitness levels.
Steps are great for working out at the gym or at home,
offering an intense cardio and strength session. You can buy a step with risers
that adjust at various heights for different exercises or purchase pre-made
workout videos to follow along with. The cost will depend on how much you want
to invest and how often you plan to utilize the equipment.
The elevated step will increase your heart rate, giving
you a more intense and effective workout in less time than without it.
Furthermore, its raised design makes it harder for you to fall and injure
yourself, making it ideal for people with back or joint problems who struggle
to walk normally.
Another advantage of step aerobics is that it helps you
lose weight. With a nutritious diet and 20 minutes of step aerobics daily, you
could burn over 3,500 calories in one week!
Exercise can also help lower your bad cholesterol (LDL)
and blood pressure, potentially decreasing the risk of heart disease.
Furthermore, it increases HDL-cholesterol, raising good cholesterol to HDL
ratio.
Before beginning any fitness program, be sure to consult
your doctor first. However, regular cardio and other exercises can keep your
heart in great condition and reduce the risk of health conditions such as
obesity, diabetes, and certain types of cancer.
Step aerobics not only promotes weight loss, but it also
builds strength and coordination. Not only is it an excellent full-body
workout, but you can gradually increase your fitness level over time by adding
more challenging exercises to your routine.
Step aerobics offers many benefits, such as improving
cardiovascular fitness, toning up muscles and increasing confidence. Plus it
can be done in a fun group setting that's easy to fit into your schedule. Plus
it serves as an excellent way to stay motivated and reach your objectives.
Tones Muscles
Step Aerobics 101 is an exciting and challenging cardio
workout. It combines classic step-up, step-down moves with more complex
maneuvers that take you over the top, around sides and backwards - working your
heart, lungs and abs in the process!
Step aerobics classes involve standing on a platform
(usually 4-12 inches high) and doing choreographed routines that challenge your
cardio and strength. What's great about this workout is that it can be tailored
for almost any fitness level or age group!
Step Aerobics 101 provides numerous benefits, such as
calorie burning, increased muscle tone and cardiovascular endurance, along with
a healthier body. When done correctly, this workout can assist you in reaching
your weight loss goals and maintaining a healthy lifestyle for years to come.
For optimal results, you should perform at least 2 to 3
aerobic and muscle-building workouts each week. To build lean muscle mass,
incorporate some resistance training sessions into each week as well.
Fitness centers and gyms typically offer various aerobic
and muscle toning exercise classes. Each type of workout will improve
cardiovascular endurance, muscular strength, toning and flexibility - among
other benefits.
When performing any exercise, it's essential that it be
safe for you. A good rule of thumb is to listen to your body and stop if any
pain or uneasiness arises. For instance, if you suffer from bad knee or shin
splints, opting for yoga or stretching rather than lifting heavy weights might
be more beneficial.
Improves Flexibility
Step aerobics is an excellent low-impact aerobic
exercise that also increases flexibility. The moves focus on various leg, upper
body, and core movements to engage all your major muscle groups.
These exercises take place in a group setting, making
them fun and an excellent opportunity for socializing while getting in shape.
Furthermore, they're perfect for people with diabetes or high blood pressure as
well as those looking to shed some pounds and tone up their muscles.
Step aerobics classes can be tailored to any fitness
level and done from home or the gym. Typically, step aerobics consists of
choreographed movements performed on a platform or step.
Step aerobics classes can also incorporate jump ropes,
resistance bands or kettlebells for added challenge while still making the
moves accessible even for those who struggle with high-impact moves.
Another effective way to increase your flexibility is by
practicing static stretching before beginning workouts. However, according to
Jeff Walrod - certified personal trainer and senior director of health and
wellness at Planet Fitness - this type of stretching should not be done
regularly as it could make muscles too flexible and lead to overstretching, leading
to injury.
Dynamic stretches, on the other hand, are an effective
way to increase flexibility and protect your joints. They can be done while
standing or lying down and combined with other exercises for maximum benefit.
Walrod recommends that for effective dynamic stretching,
you should move back and forth through your muscle groups' range of motion
without straining or holding it for too long. When done correctly, you should
feel the stretch in your muscles.
Dynamic stretches can also help warm up your muscles and
joints before exercising, helping prevent them from overexerting themselves and
leading to injury during workout.
If you experience any persistent pain, swelling or joint
cracking after doing a certain stretch, stop immediately and consult your
doctor. This could indicate that your flexibility is too high, leading to
painful joint issues and increased fatigue according to the National Academy of
Sports Medicine.
Builds Confidence
Step aerobics can be an effective tool in weight loss
and improving your health. This low-impact exercise helps tone muscles,
increase strength and lowers the risk of diabetes and high blood pressure.
Exercise not only builds your balance and coordination,
but it can also boost your self-confidence when exercising. You have the option
of joining a group class or exercising independently depending on what suits
your needs and abilities best.
Researchers have discovered that Performance Step
Interval, a form of step aerobics, is an effective way to burn calories and
build muscle strength. It involves interval-based training with step aerobics
and strength/weightlifting segments interspersed with standard aerobic
exercises, abdominal/back strengthening activities and individual balance
activities.
Professor Kjell Hausken from the University of Stavanger
in Norway and his co-author Ms Anne Tomasgaard conducted an investigation to
measure the energy expenditure associated with taking a Performance Step
Interval class. Utilizing 10 participants aged 20-30 years old, they measured
their heart rates during a 75 minute session and discovered that on average
each individual ran at approximately 8km/hour during this time frame.
It's common for people to experience higher heart rates
during aerobic activity than when strength training/weightlifting. This is due
to the difference in oxygen requirements for muscles and the need to recover
after heavy exertion.
However, the study revealed that Performance Step
Interval's interval-based format helped keep participants' heart rates and energy
expenditure at similar levels during both types of exercise. This is because
each segment is time efficiently designed so a higher heart rate can be reached
during aerobic portion and then decreased again during weightlifting segments.
Setting achievable goals for yourself each week can help
boost your motivation and push yourself harder during workouts. With specific
targets to reach each week, setting mini-goals that you can accomplish each
week will keep you on track to reaching these milestones.
.jpg)
Comments
Post a Comment